October 2012 Challenge 100 Reps in 30 Days
October Challenge: 100 Reps a Day for 30 Days
Challenge: Complete 100 repetitions of an exercise every day for 30 days
Rules:
- 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.
Suggestions:
- 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
20 comments:
is it ok if i do the same exercise for 2-3 days, eg doing pushups for the first,second and third day straight,then only on the fourth day i switch to another exercise?
is it still count to do dumbell-based exercise like regular dumbell curls or hammer curls?
Of course! You pick what, when, how often, how hard, how heavy, etc. All of our WODs and Challenges are designed to be tailored to the individual.
Run 1 hr. 19 min.
200 PU
100 Crunches
100 KB Swings @ 25#
30 Chin-ups
10/2: 250 PU; 100 Cr
10/3
Run 80 minutes
500 PU
100 Cr
10/4: Run 32.5 min; 100 KB Swings
10/5: Run 21-22 miles; 200 PU
10/6: Run 16 min. + Walk 18 min. / 30 KB C&P @ 25# / 100 SQ / 100 PU / 100 Cr
10/7: 100 PU / 100 SQ / 10 CU
10/8: Run 12+ miles; 100 KB C&P @ 25#
Run 7 miles (58:38)
100 Hindu Squats
Run 30.5 minutes
100 Dragan Curl-Press @ 25#
300 KB Swings @ 15#
100 PU
100 JJ
250 PU
100 JJ + OH Press @ 5#
100 KB C&P @ 25#
100 PU
100 Dragan @ 10#
350 PU
100 PU
20 min. 30/30 HH Strength Aerobics @ 5#
10min. Run/Jump on Rebounder
100 KB Swings @ 25#
15 min. Run/Jump on Rebounder w/ 1.5# HH
800 Weighted Punches (2 x 100r @ 10#, 5#, 3#, 1.5#)
2 min. Static Abs (1 min. Plank + 1 min. Leg Lever)
500 PU = 30 min.
100 Pull-ups
20 min. HH on Rebounder @ 3#
10/23 - 100 PU
10/24 - 1,000 JR turns, 200 PU, 100 Dragan @ 25#
Post a Comment