100 workout – strength

Hey guys! How was your Thanksgiving and long weekend? Mine was spectacular with a lot to be thankful for… totally wishing it would not have ended!

I took absolutely no pictures of both my thanksgiving meals. The first was at Jacob’s parents house, a very traditional tasty thanksgiving. The second (on Friday) was with my family in Seattle… packed with veggies. You know I love my veggies! Very wonderful indeed.

My contribution to both meals were whole wheat garlic pumpkin rolls. I had a pretty easy year cooking wise for thanksgiving.

In Seattle all the ladies we got crafty after the meal and stamped christmas paper, made popper/crackers and wreaths.

It seems that I took an impromptu break from blogging. It wasn’t really intentional, but I really didn’t do very well planning for being away… guess that’s just how it goes!

Now that I’m back, I have a kick butt workout to share! I did a new 100 workout right before thanksgiving. While my other 2 include cardio, this one is focused on strength. It really gets your heart pumping by utilizing both lower and upper body at the same time. Twice as much work in half the time! Who doesn’t love that?

Workout breakdown

Complete the number of reps listed to the left of the exercise/exercise combo, then move onto the next (ie complete the 100 reps, then 90 reps, then 80 reps…). Warm up for 5 minutes with light cardio before starting.

100 – while you squat, hold a weight over head with elbows bend at 90 degrees (like the start of a shoulder press)

90 – when you lunge your right leg back, your right arm completes a bicep curl, then switch to the other side

80 – either alternate between the right and left leg with each rep, or complete 40 on one leg then 40 on the other

70 – 35 static lunges on one leg, adding the overhead tricep extension each time you complete a lunge – switch and complete the other side with overhead tricep extensions

60 -lay on your back, feet hips width apart with the weights over your chest, palms facing together – as you lift your hips up into bridge position, alternate one arm flying out to the side – with each bridge lift keep alternating arms

50 – hinge forward bracing your abs – as your open up for a back fly you raise onto your toes at the same time

40 – toes point out to the corners of the room in the plie squat, elbows lead during the upright row

30 – complete 15 slow skater lunges on each side, add the in and out hammer curl with each rep

20 – hands on a bench or chair, elbows going straight back – with each dip alternating lifting a straight leg up parallel with the ground – keep your body close to the chair/bench

10 – see this post for details of how to complete

Cool down and STRETCH!

If you have any questions about the exercises let me know!

Time yourself during this workout and when you try it again, see if you can beat your personal time! Or beat mine… it took me 26 minutes and I was sure sweaty at the end!

Previous 100 workouts:

100 workout V 1
100 workout V 2

What was your favorite workout over the long weekend?

Mine was definitely my annual thanksgiving morning run. I finished just before the crazy rain set in!

Have a great Monday!

Heather

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