The 100 Rep Challenge is a personal one. There is no finish line, no medals and no one wins except you. By all means we can challenge each other, to get better, to push ourselves a little, to make an effort. But ultimately this challenge is yours and yours alone. It is as much mental as it is physical. You are taking charge, you are taking control.
A journey of a thousand miles begins with a single rep…………
Why 100 reps?
100 is just a number. You can break it down any way you like. And in fact we do. The object is to commit to do 100 reps of any number of drills, moves or exercises – Everyday. If I asked you to do 100 push ups you might be daunted. But what if we do one, then two, then three…all the way up to ten and then back down again. Congratulations, that’s 100 push ups. And we can apply the same methods to any move we want to practice and perfect.
Someone might decide that today’s 100 reps will consist of stretching. You might decide today’s 100 reps is a commitment, to perhaps take the stairs wherever you go, rather than specific moves. I might want to do a round each of bodyweight squats, pull ups, push ups, sit ups and jumping jacks for 20 reps each. Whatever the shape or form then main thing is to commit and do it. The simple daily practice of regular movement, no matter what, that is the challenge.
Begin – to begin is half the work, let half still remain; again begin this, and you will have finished” – Marcus Aurelius
We earn your health and fitness over time. We accumulate well being.
There is a simple solution. A solution that requires daily sub maximal effort but establishes the foundation you need to take on more profound challenges. A solution that will provide you with a base line level of fitness that will support all the other efforts you make.
The confidence you will develop both physically and mentally from the 100 Rep Challenge can provide all the inspiration you need to re-invigorate the simple joy of moving with freedom, ease and energy.
As a culture we have lost the simple daily physical tasks that would normally make significant inroads to the calories we consume. This is compounded by easy access to the empty convenience foods we eat. We need to think spontaneously and creatively when it comes to our well being. To improvise and enjoy the effort. Not everything that is fun should be easy!
You replace your great-grandparents daily physical efforts – chopping wood, drawing water, picking fruit, chasing dinner by completing One Hundred repetitions of the activity of your choice, every day. That’s Seven Hundred reps a week. Simple. Those reps can be divided across as few or many drills as you want. For example you might choose to do 100 straight Hindu squats. If that’s too much of a challenge you can break them into four sets of 25. There you go – 100 reps. Alternatively you might perform 20 push ups followed by 5 pull ups and repeat for four rounds. A total of 80 push ups and 20 pull ups. 100 reps. Over the course of a week, with those two exercises alone you could perform 560 push ups and 140 pull ups. Can you imagine how that might impact your well being, your strength, your confidence?
Consider whole body moves for your 100 Reps. Look to engage the “Go!” muscles the big muscles in the back and legs that move you from A to B, the “Show” muscles up front will take care of themselves. Remember, we are looking to engage as many muscles here as possible. Once that base is established and the habit formed, upping the intensity will start to look like fun. As for rest between sets, as little as possible should be rule of thumb in the early stages.
You can keep a record of each workout, an A4 sheet with 5 bar gates is enough to keep you on track. Or get a stop watch and after every 100 reps record the time it took to complete. This is a simple way to increase the intensity by trying to beat your time on the next session.
One of the first things you’ll notice is just how quickly you can do 100 reps. Once you establish that you can do “a little often” it becomes easier to up the intensity. You have three variables. The drill i.e. push-ups can be made more challenging using different progressions, adding weight (though this is only relevant for drills using a load) and training for time.
Time is the simplest way to manipulate your 100 Reps. After your initial workouts, once you are timing your sessions, you can start to decrease the rest periods between sets. This is where one of the simplest yet most effective tools out there comes into play. The Gymboss is your very own training partner. The Gym Boss dual timer allows you to set a work period and rest period and beeps as each round elapses.
If the rest periods are tight you are simply going to look to increase the speed with which you perform the drill.
Finally you can look at adding resistance where that is a variable. And most drills are scalable. A little imagination can make the simplest move more challenging.
It’s not difficult to come up with different rep schemes to keep things fresh and if you have a pull up bar you can mix things up quite easily.
Consider the following combinations, mix up you moves, challenge yourself…
2,4,6,8,10,8,6,4,2 x 2
1,2,3,4,5,4,3,2,1 x 4