American Hero

Be your own hero in this set by completing 100 reps of the A exercise. Start your timer for 1 minute and complete as many reps of exercise A as possible. Remember how many reps you completed (let’s say you completed 30) and then move to a minute of exercise B as active recovery. Then go back to the same A exercise and pick up where you left off (31, 32, 33, 34… ) on your way to 100 reps. Complete as many 1 minute rounds alternating between A and B exercises until you complete the entire 100 reps of the A exercise. Once you complete your 100 reps move to the next set and perform in the same fashion. If an exercise has a right and left, perform half the reps on each side.

100 Rep HERO Workout

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1A- 100 reps

SQUAT

1B

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

2A- 100 reps

NARROW PUSH-UP

TIPS:

Perform a push-up with core engaged and hands inside of shoulder width.

2B

WIDE SKIP IN PLACE

TIPS:

Skip with wide feet.

3A- 100 reps total

SPLIT SQUATS

TIPS:

Stagger your feet as if doing a lunge. Then move up and down without moving your feet.

3B

SQUARE DRILL – CROSSUNDER STEP

TIPS:

Cross one foot under the other steping side to side.

4A- 100reps total

HIGH PLANK ROW

TIPS:

Hold the top of a push-up position and row DB’s up toward chest alternating right and left.

4B

ALI SHUFFLE

TIPS:

Shuffle feet quickly over and back on a line.

5A- 100reps total

ALT V-UPS

TIPS:

Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.

5B

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.