#100 The Ultimate Full-Body Challenge

Celebrate your milestone with this comprehensive 30-minute circuit that combines the best movements for total transformation

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #100:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

2. Spiderman Push-Ups (Upper Body - Complex)
   How to Do It:

   • Start push-up

   • Bring knee to elbow

   • Return leg while pushing up

   • Alternate sides

Easier Variation: Separate the movements by performing a regular push-up, then bringing the knee to elbow while in the high plank position.

3. Single-Leg Deadlift (Lower Body - Posterior Chain)
   How to Do It:

   • Balance on one leg

   • Hinge at hips

   • Other leg extends back

   • Return to standing

Easier Variation: Tap back foot for balance at the bottom of the movement or use support if needed.

4. V-Ups (Core - Total Core)
   How to Do It:

   • Lie flat on back

   • Lift legs and torso

   • Touch toes at top

   • Lower with control

Easier Variation: Lift just legs or torso separately, gradually working toward the full movement as strength improves.

5. Plank Shoulder Taps (Core Control)
   How to Do It:

   • High plank position

   • Tap opposite shoulders

   • Keep hips level

   • Alternate sides

Easier Variation: Widen your stance to create a more stable base, reducing the challenge to your core stability.

6. Tuck Jumps (Dynamic - Vertical Power)
   How to Do It:

   • Stand tall

   • Jump straight up

   • Pull knees to chest

   • Land softly

Easier Variation: Reduce knee height during the jump or simply perform small vertical hops while engaging your core.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• THE ULTIMATE POWER PYRAMID! Mountain climbers, Spiderman push-ups, and tuck jumps create progressive intensity that builds toward maximum explosive output!

• 360-DEGREE CORE MASTERY! V-ups and plank shoulder taps attack your core from every angle, creating bulletproof stability that protects your spine and powers all movement!

• SINGLE-LEG STRENGTH FINALE! Single-leg deadlifts develop the unilateral posterior chain strength that eliminates imbalances and creates athletic movement quality!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: