100 Rep Day! Complete 100 reps with as few short breaks as possible. Push yourself!
Bicep curl (barbell or dumbbell)
Incline dumbbell bicep curls – on an incline bench, let your arms hang straight down; curl the dumbbell up toward your armpit, only moving from the elbow
Goblet squats – hold a dumbbell vertically with both hands at chest level; squat until thighs are parallel with the floor
Reverse hip thrusts – begin in a standing position; squat down, hands to floor; jump your feet out behind you (similar to a Burpee but no pushup); jump your feet back in and quickly stand up thrusting hips forward; push through your heels
Alternating lunge to pop squat –lunge forward once on each leg then complete one deep pop squat; counts as one rep
Russian twists with a 10-lb. medicine ball
Current Workout MixAny upbeat, fast-paced music!! Top of the list includes songs by Eminem, Skrillex, Papa Roach, Skillet, and Shinedown as well as Songza stations like Drop-a-Beat Workout.