This workout is all about high repetitions. A “true” 100 rep workout, or “century set” workout, pushes you to perform 1 set of 100 reps of a given exercise. The theory is that it pushes you past any plateau you might be stuck at by improving flow of blood to the muscle (and therefore all the good stuff blood carries) and by increasing your muscle’s glycogen reserves. Being able to store more glycogen means being able to perform more work.
We aren’t going to be doing true century sets today. We are doing 5 sets of 5 exercises, 20 reps per set, for a total of 100 reps of each. It’s still a LOT of reps, so make sure you stick with a low weight. I’ll be using 5lb dumbbells.
And what would a workout be without a little heart-pumping action?! Between each circuit we are plugging in a cardio move. I will be doing 30 kettlebell swings using a 26lb kettlebell. If you aren’t familiar or comfortable with the kettlebell swing, just do 30 squat jumps instead. If you need low impact, simply lower into a squat and stand back up. Adapt this to fit your needs; just because you may not be able to perform a movement I’m doing doesn’t mean you can’t do SOMETHING.
Since these are slow-paced isolation moves, concentrate on performing the movements correctly. Focus on the muscle that you are using and try to extend and contract it through a full range of motion for the best results.
Thanks for watching and I’ll see you next week with another one :o)
20 bicep curls
20 tricep kickbacks
20 bent over rows
20 side slide rows
20 rear delt flyes
30 kettlebell swings