Yeah, we’re back to that! It’s a 1,000 Rep Challenge. But here’s the deal. Our group at the gym is going to start by seeing how many we reps we can squeeze in a specified period of time. Then we’re going to do this workout at least once a month from now until December, 2013, and compare how far we come in a year!
Here’s how this workout works. We’re going to do 10 exercises x 10 reps each x 10 rounds. Make sense? 10 exercises and you’ll do each of those exercises 10 times. One round would be 100 reps. Then guess what? You do it. 9 more times. For a total of 1000 reps.
A couple options: You can set a timer for say, 30 minutes. Mark down each time you complete one full round. Then keep going for 30 minutes. See how many rounds you are able to get through (if you don’t finish). OR, you can just go until you’re done. Mark your time. Your goal each week or each month is to a) increase the number of reps/rounds you complete in a set amount of time or b) decrease the time it takes you to complete all 1000 reps. Here. We. Go.
10 Touch the Floor Squats
10 Hand Release Push-Ups
10 Toe Touch Sit & Reach
10 Alternating Single Leg Tricep Dips
10 Ninja* Power Tuck Jumps (*Ninja optional)
10 Plank Jacks
10 Alternating Plyo Lunges
10 Leg Lifts
10 Plank Frog Jumps
Again, you are going to complete 10 of each exercise and then move on to the next. One round = 100 reps. Mark it down (it’s HARD to keep track of how many rounds you’ve completed, so make sure you mark it!). Then do it again. And keep doing it. Until you’ve completed 10 rounds = 1000 reps.
Description of Exercises
Burpees: You know the deal. Start standing. Squat, place your hands on the floor near your feet. Jump back to a plank (don’t WALK. JUMP). Then JUMP your feet back in to your hands. Reach your hands toward the ceiling and JUMP off the floor. Get some air. That’s what makes these work! You have a choice. You may do these with our without the push-up. Super advanced? Do the push-up.
Touch The Floor Squats: Great way to keep your heart rate up. Seems simple enough. But do them right and you’ll feel ’em! To give you a visual if this is a new exercise for you, basically there are two things happening here: 1) Your feet are going to be doing a jumping jack. 2) your hands are going to be touching the floor, then reaching for the sky. How does that work? Start standing tall. Simultaneously jump your legs wide than shoulder width into a SQUAT, dropping your butt toward the floor, and reaching both of your hands down until they TOUCH. THE. FLOOR. Yes, it matters! Then jump back up tall, jumping your feet back together and reaching your hands hands toward the ceiling.
Hand Release Push-Ups: These aren’t new for you. Pick your level of difficulty. Most Difficult: full push-up position on your toes. Medium: Push-ups on your knees. Make sure you keep your body tight in a line from knees to head. SQUEEZE your butt. No donkeys please! Beginners (or when you get so tired you simply can’t do another push-up): On your belly. The name says it all. Do a push-up. But at the bottom, you must lay flat with all your body weight on the floor because you’re going to raise your hands up to your shoulders at the bottom.
Toe Touch Sit & Reach: Lay flat on your back with your arms reaching toward the ceiling and your head off the floor. Squeeze your legs together and lift your them until they are about 45 degrees off the floor (halfway between the floor and the ceiling). This is your starting position. Now keeping your legs STILL, reach your hands to touch your ankles. Do 10 reps. IF this is too hard for you, you can modify by slightly bending your legs.
Alternating Single Leg Tricep Dips: Sit on the floor, feet flat, with your hands down next to your butt, fingers pointing toward your feet. Squeeze your elbows together so they stay tight to your body. Lift one leg up toward the ceiling. The higher you lift that leg, the more challenging the exercise. Press up through your arms so your butt is off the floor. This is your starting position. Now keeping your arms squeezed toward your side, bend your elbows and dip your butt toward the floor keeping your one straight leg pointed toward the ceiling. Press back up and switch legs. Alternating legs, repeat for a total of 10 times. The image here will help tremendously.
Ninja* Power Tuck Jumps: The *Ninja part is for our super advanced folks. There’s a description and video in another one of my workouts here. For the rest of you, this is a Power Tuck Jump. Stand tall with your hands over your head. Jump as high as you can tucking your knees toward your chest and (gently) slapping your thighs with your hands. 10 times.
Plank Jacks: Get in a plank on your forearms. Keeping your upper body still and your body TIGHT (which means BUTT DOWN, back flat!), jack your legs out to a V and then back in to a plank. That’s 1 rep. Do 10 times.
Alternating Plyo Lunges: These are so good for you. Get in a lunge with your left leg in the front and your right leg in the back with your right knee hovering just above the floor. Lots of people ask me what to do with your hands – I keep mine in front of my chest, bent at the elbows for balance and power. Jump up and explode into the air, switching your legs in midair so your right leg is now in the front and you land in a lunge with your left leg now in the back. Repeat 10 times.
Leg Lifts: Nothing fancy here guys. This is one of your “rest” exercises. Lay flat on your back on the floor, legs squeezed together and your hands underneath your butt. Lift your head off the floor and your feet about 6 inches off the floor. This is your starting position. Lift your legs up toward the ceiling and lower back to about 6 inches off the floor. Do these 10 times.
Frog Plank Jump: Yes, I know I owe you guys a video of this. I will get you one, I promise. For now… Get into a full plank, hands and feet on the floor. Jump your feet in toward your hands and when you do, lift your hands OFF the floor and hold them in front of your torso so you are in a SUPER low squat. This movement is fast and simultaneous. As your feet touch near your hands, your hands come off the floor. Then place your hands back down and jump back to a plank. Repeat. NEVER stand up. STAY LOW. Feel the burn in those thighs
You’ve just completed 1 round. You’ve got 9 more (or until the timer runs out)! Give it ALL. YOU’VE. GOT!