As an added bonus I love it when they are portable (I can do it anywhere).

The other day I saw one of the trainers at my facility doing something kinda interesting with his clients.  So like any good boss I am stealing it and calling it my own (thanks Casey).

I call it:
“100 Rep Workout: The Game”

What I did was take his idea and convert it to a 100 Rep Workout style.  I tested it on myself first, then punished my bootcampers with it.

It was so popular (they hated it during and thanked me afterwards) that I thought I would share it with you.

This is actually a 300 rep workout, thus it is a semi-advanced workout, but can be modified easily by cutting the reps in half.  It only uses bodyweight so you do not need any equipment.

Here is the workout:

A1) Bodyweight Squats x 100
A2) Push Ups x 50 (on your knees if you have to)
A3) Alternating Lunges x 50 (each leg)
A4) Mountain Climbers x 50
A5)  Full Sit Up x 50

I guess when you are 100, you can do whatever you want.

But that’s not the game- it’s just the sequence.  The game is that if you have to stop for more than  1 second (a count of 1 Mississippi) or your form breaks in the slightest during any exercise you have to jump rope for 30 seconds. No jump rope?  Jumping jacks with 3-5lb weights in each hand. No hand weights? Burpees for 30 seconds. Then resume the count where you left off.

You can rest 30 seconds between moves but that’s it.

The best part about this entire workout is that if you do it right you’ll be done with it in under 15 minutes.

That’s the game – ready to play?

It’s time to get your game on.

Check out my ebook for more “time friendly” workouts designed to get you into shape in record time: http://www.100Rep.com

Joshua Carter, CPT The Body Transformation Expert Carter Fitness http://carterfitness.com 818-337-6175

P.S. This eBook has really started to take off http://www.100Rep.com

Generally a "finishers" are a small sequence of moves that will take you from almost "Oh man I am wiped" to "I think I’m gonna hurl".

Oh yeah, my kinda fun.

Finishers are especially effective in fat loss programs as they add a serious metabolic boost to the workout the effects of which can last for up to 48 hours.

There are all types of finishers and I have worked them into all sorts of programs, but I have found one finisher sequence that I especially love and I have adapted it and made even worse better.

Tack this on at the end of your workout, trust me you love it

To be done in sequence with no rest in between moves.

Bodyweight Squats x 12

Push ups x 12

Step Back Lunges x 12

Push ups x 12

Jump Squats x 12

Push ups x 12

Jump Lunges x 12

Push ups x 12

Alternatively you can do this "4 Minute Fat Loss" style.  Instead of going for reps, you go for time.  If you do it right it adds up to 4 minutes of pure  hell fun.

Bodyweight Squats x 20 secs (rest 10 secs)

Push ups x 20 secs (rest 10 secs)

Step Back Lunges x 20 secs (rest 10 secs)

Push ups x 20 secs (rest 10 secs)

Jump Squats x 20 secs (rest 10 secs)

Push ups x 20 secs (rest 10 secs)

Jump Lunges x 20 secs (rest 10 secs)

Push ups x 20 secs (rest 10 secs)

Joshua Carter, CPT, BFD The Body Transformation Expert Carter Fitness http://carterfitness.com 818-337-6175