Exercise: Mandatory 100's

Hi Again Guys,

Here is a workout that I have already emailed to most people. Its main focus is on the upper body with some hits of cardio (jump squats and mountain climbers). You will complete 100 reps of pushes, pulls, squats and mountain climbers. Each set is broken up into 4 sets of 25, but you can break them up into 10 sets of 10 if you like, whatever works best for you. Also feel free to modify any exercise that you think may be difficult for you. For instance pushups can be done on the knees, jump squats can be just regular squats, and pull ups can be pull downs with your elastic tube. 

I love this workout and a lot of my male clients like it too. It really pushes you to focus on your pecs, lats, triceps, biceps and delts. The first time I did it, I had trouble raising my arms. Please ladies give it a try and dont be intimidated, I know you can do it!! When I first started training I could not complete a single pushup, now I can do 42 (so far :). If you have already done this workout, try it again and see if you have improved your time or your form. 

As you do this workout (as with every workout) please keep your abs tight!!! Make every exercise an ab exercise by keeping your navel pulled into your spine and feeling like you are wearing a corset around your middle. This is a time challenge, do as much as you can as fast as you can with GOOD FORM! Have fun and good luck!!

MANDATORY 100's

Bomb diver push ups  25 (feet and hands very wide and butt up high, dip head and chest down like you are crawling under a fence, repeat opposite motion backwards)

Mountain climbers (in a push up position, abs tight pull a knee into chest and switch legs, one knee in is one rep) 25

Wide grip pull ups or tube pull downs, overhand 25 (to get equipment see to the right and scroll through)

Jump squats (STAY LOW!) 25

Diamond push ups 25  (fingers make a diamond shape on floor, feet/knees wide, lower chest to hands)

Mountain climbers 25

Narrow grip pull ups or tube pull downs, overhand 25 (to get equipment see to the right and scroll through)

Wide leg jump squats 25

Tricep push ups 25

Mountain climbers 25

Underhand pull ups or tube pull downs 25 (to get equipment see to the right and scroll through)

Jump squats (STAY LOW!) 25

Walking push up 25 (with wide legs and hands push up, step feet and hands close, then step back apart and another push up)

Mountain climbers 25

Any pull ups or pull downs 25 (I did neutral grip-palms face each other) (to get equipment see to the right and scroll through)

Wide leg jump squats 25

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hope you enjoy the flashes of The Chicago Bears Team Spirit in the video, also enjoy the part where I almost fell ;)

Beat my time!!! I did this in 24min 8 sec, the pull ups took the longest, tons of breaks and whining! 

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Then if you want a little ab work (you used your abs big time already) I did....

100 bicycle crunches (opposite knee to opposite elbow-counts as one rep, then switch)

100 seconds in a static plank 

100 bicycle

100 seconds in plank

Try not to rest at all until you are finished, keep good form in your plank-don't arch your back or raise your butt!

Have fun and kick some ass!! Don't be surprised if you can't raise your arms the next day :).