Workout of the week: 30-min 100 reps workout

11th March 2024

ALL LEVELS / 100 reps workout / 30 minutes

Equipment: Barbell, kettlebells & gym mat

Strength workouts are undeniably crucial for overall fitness. However, these types of routines can also quickly become monotonous. Their conventional structure of rounds and predetermined repetitions contributes to that. Our goal at EVO is to help you avoid this feeling and keep your motivation high. We consistently try to introduce innovative approaches to infuse excitement into your workouts and keep your training dynamic.

In line with this commitment, we bring you this 100 reps workout — a strength session that adds a challenging component to make it more enjoyable and deceptively effective. It comprises 4 primary exercises plus an additional 1. The goal is to complete 100 reps of these primary exercises within 30 minutes. Feel free to distribute the reps as you see fit — you can do sets of 10, 15, or 25. The fun and challenging twist comes into play every time you switch exercises, as you’ll perform 10 burpees— the additional 5th exercise.

Barbell shoulder press
Bent over row
Kettlebell swings
Deadlifts
Burpees

Let’s complete the 100 reps workout!

WORKOUT SETUP

5 exercises
100 reps of each of the first 4 exercises, in no particular order
10 burpees each time you switch exercises
Equipment: Barbell, kettlebells & gym mat
Duration: 30 minutes

WORKOUT EXERCISE LIST

1 – BARBELL SHOULDER PRESS

100 reps

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out, and use a little wider grip than shoulder-width.
To move your head out of the way of the bar, shift your body forward as it rises and back as it lowers.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides.
Keep your wrists directly above your elbows.

2 – BENT OVER ROW

100 reps

Stand over a loaded barbell, with the bar lining up with your toes.
Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.
Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
Keep your back straight and close to horizontal; keep your elbows close to your body.
Pull with your back muscles, not your arms.

3 – KETTLEBELL SWINGS

100 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

4 – DEADLIFTS

100 reps

Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
Bend down and grasp the barbell with a shoulder-width grip.
Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.
At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
To return the bar to the floor, push your butt backward and lower the bar down the front of your legs, keeping your back straight.
Once the bar passes your knees, bend your knees and lower the bar to the floor.
Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
At the top of the lift, do not hyperextend your back.
Keep the barbell close to your body to improve mechanical leverage.
Start light and add weight gradually to give your lower back time to adapt.
When lifting heavy, you can wear a support belt to protect your lower back.

5 – BURPEES

10 reps every time you switch exercise

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.