Jan 8

Jan 8 Anywhere Anytime 100 Rep Workout

Jake Dermer

Goal:

100 Squats

100 Push ups

100 Reverse Lunges (50 Each Leg)

100 Crunch Variations

(As many sets as needed)

Time Goal: Under 20 Minutes

Despite everything you’ve been told, you can get a great workout within about 10 feet of space and with no equipment.

If you’ve been out of the workout game recently, I always recommend getting back into it with body weight exercises. It’s the only weight you always have with you and if you can’t manipulate your body weight there is really no need for a gym.

I got my first exposure to classic strength and conditioning the summer before my freshman year of high school when our soccer program practiced together. That meant my tiny freshman ass was working out with seniors getting soccer scholarships. My first day in the gym our coach told me that I was not to touch the weights until I could do 50 push ups and 15 pull ups. At the time it was a lofty goal for my chubby prepubescent body, considering I was only capable of doing 5 pull-ups and 30 push-ups.

I was determined to not be one of the two kids at conditioning practice not allowed to touch the weights. Although I didn’t know it then, the strategy I used was called Greasing the Groove.

The basic premise of the strategy is to pick one lift, and instead of training until failure, do a few sets a day with perfect form at 40-50% of your max. This training method is incredibly effective when applied to one movement at a time and allows your body to master the mechanics of a particular movement.

As a 14 year old kid, I was unaware that this was an amazingly effective training method.

At the time, my ignorance of the Greasing the Groove strategy did not stop me from installing a pull up bar on the door to my bathroom and doing two pull-ups every time I went through the door.

Over a week I saw significant improvement. I upped it from two pull ups to three pull ups, and the following week increased it to four. Within 3-weeks of starting I was able to do 15 pull-ups.

Therefore if you have trouble with 100 reps of any of these exercises try Greasing the Groove. The goal for this workout is to try to be able to complete the 100 reps in 3 sets or less. If need be, start with ten sets and work your way up. You’ll be shocked how quickly you see improvement!

Good Luck!

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."

Thomas Jefferson