30-min,100 reps strength workout

30-min,100 reps strength workout

 

 

ALL LEVELS / 100 reps strength workout / 30 minutes

Equipment: Barbell & kettlebell

What is the first thing that crosses your mind when you think about strength workouts? For us, it’s how boring they can become with their predefined set of reps. Don’t get us wrong, we absolutely recognize their importance. However, some are just reps in the machines — and those are not our style.

Still, at EVO, we’re enthusiastic about spicing up your workouts — it’s all about making them fun, creative, and, most importantly, effective. After all, isn’t variety the spice of life?

That’s why we created this challenge: a 30-min 100 reps strength workout. It consists of 4 exercises plus 1. Your goal is to complete 100 reps of each of these first 4 exercises in under 30 minutes. Of course, you don’t have to perform the 100 reps in a row: you can divide it. 10, 15, or 25 reps each time: it’s completely up to you. The added challenge here is that every time you switch to the next exercise, you have to perform 10 burpees — our plus one exercise and the number 5 on the list below.

  1. Barbell push press
  2. Barbell row
  3. Kettlebell swing
  4. Deadlifts
  5. Burpees

Let the challenge begin!

 

30-min,100 reps strength workout

 

WORKOUT SETUP

  • 5 exercises
  • 100 reps of each of the first 4 exercises, in no particular order
  • 10 burpees each time you switch exercises
  • Equipment: Barbell & kettlebell
  • Duration: 30 minutes

WORKING OUT FROM HOME? NO PROBLEM.

  • Barbell = broomstick to place on the bag handles that you’re using as kettlebell
  • Kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

1 – BARBELL PUSH PRESS

100 reps

  • With your feet shoulder-width apart, grab the barbell.
  • Place the bar on the front of your shoulders.
  • Drop into a shallow squat.
  • Then, press up using your heels while simultaneously driving the bar above your head until your arms are straight.
  • Lower the bar down to your chest.
  • Repeat.

ALSO READ: Compound exercises: What are they, why do they work?

 

2 – BARBELL ROW

100 reps

  • Grab a suitably loaded barbell with a shoulder-width grip. Engage the core and set the shoulders.
  • Lift the bar to assume a standing position – this is your start position.
  • Keeping the core engaged and the shoulders set, hinge at the hips until the bar is just below the knees. Row the bar towards your belly button and lower again. That’s one rep.
  •  Repeat.

 

 

30-min,100 reps strength workout

 

 

3 – KETTLEBELL SWING

100 reps

  • Hold the kettlebell with two hands and hinge the hips to initiate a swing.
  • Rapidly drive hip extension to swing the kettlebell upwards.
  • Control the downswing with a hip hinge swinging the kettlebell between the legs.
  • Repeat.

 

 

4 – DEADLIFTS

100 reps

  • Stand behind the bar with feet hip to shoulder-width apart. The feet should be close to the bar.
  • From here, bend the knees slightly and push the hips back to bend down and grab the bar, keeping back straight. Once you have the bar, keep the back straight, engage the core, and drive the hips forward and up, returning to standing. Keep the shoulder and core set through the movement.
  • When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).
  • Repeat.

 

30-min,100 reps strength workout

 

5 – BURPEE

10 reps every time you switch exercise

  • Start in a standing position and engage the core.
  • Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
  • Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.

About The Author

Osigweh Lilian Oluchi is a graduate of the University of Lagos where she obtained a B.A (Hons) in English, Masters in Public and International affairs (MPIA). Currently works with 1stnews as a Database Manager / Writer. [email protected]

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