Only 400 reps to do, as fast as you can. Do them however you want to mix it up. TIP, maybe don't do one thing for the full 100! Think about how to get to the target time of below 17 minutes to get this done! Maybe try 20 reps of each one and then repeat?
Bodyweight Squats
1 sets
100 reps
How you want to do them. 5 sets of 20, 10 sets of 10.
Push-ups
1 sets
100 reps
You can do theses, first or last or in-between. It's all up to you, just get 100 done
Inverted Rows
1 sets
100 reps
You choose how you get 100 completed!
Sit-ups
1 sets
100 reps
old fashioned? yep but they work.
Ultra Conditioning Challenge Day 7
21 min
·
4 exercises
Only 400 reps to do, as fast as you can. Do them however you want to mix it up. TIP, maybe don't do one thing for the full 100! Think about how to get to the target time of below 17 minutes to get this done! Maybe try 20 reps of each one and then repeat?
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Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
Keeping your back straight, lower your body towards the ground by bending your knees.
As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Push-ups
1 sets
100 reps
Set 1 of 1
Rest before next set
Get ready
321GO
You can do theses, first or last or in-between. It's all up to you, just get 100 done
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Reach up and grip the bar with an overhand grip with both hands.
Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
Hold and squeeze your arm and back muscles.
Lower yourself back to the start position in a controlled motion.
Repeat.
For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.