Get Fit And Lean With The 100 Workout

100 workout

The 100 Workout is a fast, all-encompassing workout that any girl can do, at any time of day, and from the comfort of her own home.

What makes The 100 Workout so appealing is the short amount of time it takes to exercise the whole body (glutes, quads, thighs, core, and hamstrings) as well as the convenience of not having to go to the gym.

Thinking of giving the workout a try? Here’s the breakdown of The 100 Workout:

  • 100 jumping jacks
  • 90 crunches
  • 80 squats
  • 70 leg lifts
  • 60 jumping jacks
  • 50 crunches
  • 40 squats
  • 30 leg lifts
  • 20 jumping jacks
  • 10 minutes of running

That’s it! For those of you not used to exercising on a regular basis, it is recommended that you work on each exercise one step at a time and adding the next step when you think you’re ready. To learn how to do each of the 4 exercises, please see below.

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1. Jumping Jacks

jumping jacks

Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.

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2. Crunches

crunches
Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Place your hands slightly either side of your head, do not lock your fingers or pull the head up.

Push the small of your back into the floor to engage the abdominal. Begin to roll your shoulders off the floor. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor. Hold for a moment at the top then slowly move back down.

3. Squats

body weight squat

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor.

Pause, stand back up, and repeat.

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4. Leg Lifts

leg lift

Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

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100 workout

The 100 Workout2