5/100 fitness challenge ·
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good habits ·
habit building ·
HIIT ·
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upper body ·
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5/100 Fitness Challenge
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DESCRIPTION: The 5/100 Fitness Challenge, by Gwen Ro, was originally released April 14, 2013, and is a 5-week fitness challenge that involves performing five specific exercises, done five days a week with the goal of completing 100 repetitions of each exercise by the final 5th week.
SCHEDULE: 5 exercises, done 5 days a week, for 5 weeks.
- WEEK 1: 20 jumping jacks, 20 burpees, 20 squats, 20 push-ups, 20 sit-ups
- WEEK 2: 40 jumping jacks, 40 burpees, 40 squats, 40 push-ups, 40 sit-ups
- WEEK 3: 60 jumping jacks, 60 burpees, 60 squats, 60 push-ups, 60 sit-ups
- WEEK 4: 80 jumping jacks, 80 burpees, 80 squats, 80 push-ups, 80 sit-ups
- WEEK 5: 100 jumping jacks, 100 burpees, 100 squats, 100 push-ups, 100 sit-ups
***For the sake of the baseline version of this fitness challenge, the burpee can be done as an up-down a.k.a. modified burpee (No push-up)***
RULES:
- DO the exercises in the listed order
- DO complete one exercise block before proceeding to the next
- DO consecutively (back-to-back)
- DO NOT break repetitions into sets. Go first, until fatigued, then work through the remaining repetitions of that exercise block, until complete
- The idea is that, as the weeks progress, you should be able to do more repetitions consecutively.
- Keep breaks short (10-15 seconds)
- Form, form, form. An exercise done incorrectly is not as effective. Be mindful of your form.
TIPS:
- Stretch – Stretch before and after exercise. This helps alleviate/minimize soreness and minimize the risk of injury/sprains.
- Nutrition – Maintain a well-balanced/structured eating regimen. You will achieve the highest level of results with this component, as nutrition is 75%-80% of every fitness goal.
- Water – Stay hydrated with water throughout the day, during and after exercise.
- Form – ALWAYS use proper form, as an exercise that is done incorrectly is not effective and may lead to injury.
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GOALS:
The goals of the 5/100 fitness challenge are primarily centered on building consistent exercise habits, progressively increasing strength and endurance, and providing an accessible, full-body workout structure.
Main Objectives:
- Building Exercise Consistency and Habit: The five-week, five-days-a-week structure helps individuals establish a regular and sustainable fitness routine, making exercise a consistent habit rather than a sporadic activity.
- Progressive Overload: The core goal is to gradually challenge the body more each week by increasing repetitions from 20 to 100. This principle of progressive overload is essential for increasing muscle strength and cardiovascular stamina over time.
- Improving Muscular Endurance: The challenge is designed to significantly improve the ability of major muscle groups (legs, chest, core, shoulders) to perform repeated contractions without tiring quickly.
- Increasing Full-Body Functional Strength: By using foundational bodyweight exercises like squats, push-ups, and burpees, the challenge aims to improve practical, real-world strength used in everyday movements.
- Enhancing Core Stability and Strength: A specific goal is to strengthen the core muscles through sit-ups and the stabilization required in other movements, which supports posture, balance, and injury prevention.
- Accessibility and Convenience: A key goal is to provide a zero-equipment, highly accessible workout that can be done anywhere, removing barriers to starting or maintaining a fitness program.
- Boosting Mental Discipline: Successfully completing the increasing demands of the challenge helps build mental toughness, discipline, and a sense of accomplishment.
BENEFITS:
Physical Health Benefits:
Physical Health Benefits:
- Improved Muscular Endurance: The progressive increase in repetitions from 20 to 100 significantly builds the stamina of your muscles, allowing them to work for longer periods without fatigue.
- Increased Full-Body Strength: The exercises selected (squats, push-ups, burpees, jumping jacks, and sit-ups) engage nearly every major muscle group, contributing to well-rounded functional strength.
- Cardiovascular Fitness: Performing these exercises, particularly burpees and jumping jacks, as a circuit or with minimal rest elevates your heart rate, improving heart health and cardiorespiratory fitness.
- Weight Management: The challenge helps burn calories and can aid in fat loss when combined with a balanced diet, as increased muscle mass boosts your metabolism.
- Flexibility and Joint Health: Bodyweight movements done with proper form can help improve flexibility and joint stability, reducing the risk of injury.
- Convenience and Accessibility: The workout requires no equipment and can be done anywhere (at home, in a hotel room, outdoors), making it highly accessible and easy to stick with.
- Habit Formation: Committing to the challenge five days a week for five weeks helps solidify a regular exercise habit, which is crucial for long-term fitness.
- Increased Motivation and Discipline: The structured, goal-oriented nature of the challenge can break you out of fitness plateaus and build discipline as you visibly track your progress.
- Boosted Self-Esteem: Successfully completing the increasing demands of the challenge provides a significant sense of accomplishment, which improves self-confidence and self-efficacy.
- Stress Relief: Like all forms of regular physical activity, the challenge helps release endorphins, which can reduce stress and alleviate symptoms of anxiety and mild depression.
- Mind-Body Connection: Focusing on form and body awareness during the movements enhances the neurological feedback loop between your brain and muscles, improving overall coordination.
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About Gwen Ro
GWEN RO is an award-winning and nationally published entrepreneur, fitness expert and mindset coach, with over 20 years of experience in the fitness industry.
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