If you like a good challenge, try this upper-body workout that will push you and force you to "rest" with other activities, like core exercises and short runs (100 meters). Enjoy the challenge.
Warmup with 100-meter runs and push-ups:
Run 100 meters easy. Push-ups 10-20: Repeat until you get 100 push-ups. Stretch as needed.
It is fine to mix a few of the exercise ideas and build your own circuit instead of doing one exercise at a time and having to rest too long between activity. By picking a push exercise with a pull or core exercise, you can "rest" by doing another muscle group. Running 100 meters is another activity that will help you recover for the next set if you want to add them between sets.
Upper-body 100s:
- Pull-ups/pulldowns 100 (feel free to mix with pulldowns or rows if 100 pull-ups is too much)
- Push-ups 100
- Sit-ups or crunches 100
- TRX push-ups or bench press 100
- Push press or military press 100
- Biceps 100
- Flutter kicks 100
- Leg levers 100
- Scissors 100
- Bench dips or dips 100
- Rev push-ups 100
- Birds 100
- Arm haulers 100
*Pick any calisthenics, core or weighted upper-body workout you prefer. A good goal is to pick five or six upper-body exercises and five or six core activities, as listed above.
Run 100-meter fast runs
Run 2,500 meters in sets of 100-meter runs spread throughout the workout, or save it as a 100-meter fast run and 100-meter walk for 25 sets. This equals roughly 1.5 miles of total running. These do not need to be sprints but should be moderately faster than a slow jog.
Swim more 100s
Swim 5 x 100-meter warmup -- rest with one minute (no hand tread or no leg tread to loosen arms)
Repeat 10 times
50 meters free fast
50 meters CSS goal pace -- minimal rest.
This workout will take between 90-120 minutes but can be faster if you work it with minimal rest and just keep moving with an active rest exercise.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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