October Challenge: 100 Reps a Day for 30 Days
Challenge: Complete 100 repetitions of an exercise every day for 30 days
- 100 repetitions of a single exercise must be completed within a single day to count as a Challenge Workout.
- The 100 reps may be cumulative (e.g. 10 reps x 10 sets or 25 reps x 4 sets) or a single set of 100. Adjust each day's Challenge training depending on your individual conditioning, exercise selection, and goals.
- Exercise selection may vary from day to day (e.g. 100 Push-ups on Day 1, 100 Sit-ups on Day 2, 100 Squats on Day 3, etc.), but all 100 reps for each day's Challenge must be of a single exercise.
- You can do 100 total reps of various types of the same exercise (e.g. 25 x Standard PU, 25 x Feet Elevated PU, 25 x Divebomber PU, 25 x Diamond PU), but NOT 100 total reps of different exercises (e.g. 50 Push-ups + 50 Sit-ups).
- No days off are available for this Challenge. Since exercise selection can vary from day to day, tired bodyparts can be rested by choosing a different exercise, but 100 reps of some exercise must be performed for each day's Challenge to be completed.
- Vary your exercise selection from day to day. Good Challenge options include: Push-ups, Sit-ups, Squats, Pull-ups, Swings, Squat Thrusts, Burpees, Flutter Kicks, etc. You can also try multiples of easier exercises, such as: 4-count Jumping Jacks or 4-count Rope Skipping.
- Post your daily workouts on The Daily Fitness Solution Facebook page or as a comment on this post. Even a simple “Day 15 – Done!” can be a powerful encouragement to others who need motivation to continue.
- Don’t despair or be discouraged if you miss a day, and don’t necessarily try to make-up lost days with extra training. Focus on the self-discipline and value of daily work, not arbitrary numbers. The person who completes 20 challenge workouts in 30 days accomplishes more than if he or she never started at all.
Note: Monthly challenges are designed to supplement the WODs, not substitute for them. The daily challenge reps in October can, however, substitute for the regularly scheduled calisthenics on days with similar training scheduled. -JME