Set a timer before you begin. Starting with the first move, perform 100 reps of each exercise in order. If your muscles hit a point of failure, or you cannot complete another rep with proper form, stop for five seconds then perform one to three more reps. Continue chipping away at your reps like this until you've finished all 100 reps. Only move to the next exercise once you have completed all 100 reps of the previous exercise.
Your goal: To complete the prescribed reps in as little time as possible. Write down the amount of time it takes you to complete each workout. As the weeks go by, your total time should decrease—meaning you're doing the same amount of work in less time, which is proof you're getting fitter.
MOVE 1Modified Inverted Row
Lie faceup on the floor with your shoulders directly under a secure barbell and grab the bar with an overhand, shoulder-width grip. Position your feet flat on the floor hip-width apart, bend your knees, and raise your hips so that your arms completely straight (a)
. Brace your core then pull your chest toward the bar (b)
. Lower back to start. That's one rep.
Quick tip: Make it harder by extending your legs straight and planting your heels into the ground so that your entire body forms a straight line from your ankles to your head. You should look like you're in a pushup position.
MOVE 2Judo Pushup
Start in a pushup position, then bring your feet towards your hands, keeping your legs straight and raising your hips so that your body
forms an upside down "V" (a)
. Keeping your hips raise, bend your elbow to lower your body until your chin almost touches the floor (b)
, then drop your hips just above the floor as you simultaneously raise your head and shoulders toward the ceiling (c)
. Reverse the movement to return to the start. That's one rep.
Lie faceup on the floor with your knees bent, feet flat, and fingertips on your head behind your ears (a). Brace your core and raise your upper body until you're in a sitting position (b). Slowly lower back to the starting position. That's one rep.
MOVE 4Reverse Dumbbell Lunge
Hold a pair of dumbbells at arm's length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart, and brace your core (a). Step backward with your left leg, and then lower your body into a lunge (b). That's one rep. Repeat on the right leg, and continue alternating