Time: 45 - 60 minutes
Equipment Needed: Bench / Chair
Warm Up: 5 - 10 minutes
Rules:
Complete 100 reps for each of the 10 following exercises. Each exercise can be broken down into any set / rep count (as long as you reach 100 reps of each exercise). Example: 4 sets of 25 reps, 5 sets of 20, 10 sets of 10 reps, etc… Challenge to perform at your best pace possible and rest only as needed.
Do not skip any exercises but modify where necessary.
You can also use this as a timed fitness test. Record your score and try to beat it at a later date.
Prisoner Squats
One-Leg Reaches / One-Leg Touches - 50 per side
Push-Ups - can use any modification
Spiderman Plank - each leg moves in 50 times
Burpees - regular or floppy
Russian Twists
Bench / Chair Dips
Power Jacks
Bench Crunches or Modified V-Ups
V-Jumps
Finisher:
Complete 4 sets of the following exercises. Allow 30 seconds rest between each completed set.
10 Jackknife Crunches - left leg straight
20 Bicycle Crunches
10 Jackknife Crunches - right leg straight
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Yevhan