Travel fitness: 100 Workout Basic Step Raw circuit training

Af Marina Aagaard, MFT

The 100 Workout of the day is based on the seven basic steps of Sports Aerobic plus three variations. A cardiovascular, and maybe stamina, workout.
For fast and easy exercise in the gym, at the job, at home or when you travel.

100 workouts are popular time-efficient circuit training workouts with a common feature:

10 or fewer exercises repeated 10-100 times or for a period of 10-100 seconds.
There are numerous models. Here is an easy one.

I designed this for Travel Fitness and for Ski Fitness (part of workout) and it works; your heart rate and energy level increases – as well as energy consumption.

The workout consists of raw basic steps in mixed impact with the feet in and out of contact with the surface, but it can be adapted as desired for pure

High impact, with propulsion, both feet leave the ground (replace walk with gallop).

Low impact, with one foot on the ground at all times (replace jack with step out jack).

Too hard? Lower intensity by using smaller movements and slower tempo.

Too easy? Increase intensity by using bigger movements and faster tempo.

the_100_workout_raw

100 Workout Basic Step Raw

100 WALK or GALLOP
90 JOG or RUN
80 SKIP low skip, variation: 20 legs front, 20 side, 20 back, 20 front
70 KNEELIFT, low impact or high impact – maybe double tempo high knees
60 KICK, variation: 20 high kick front, 20 side, hip abduction, 20 back, hip extension
50 JUMPING JACK, high impact, or low impact, step out jack
40 LUNGE tap back low impact, 20 basic, 20 right/left or high impact jump lunge
30 JUMP focus on being light on your toes
20 TWIST jump feet side to side, 180 degrees
10 SQUAT JUMP parallel squat and high jump

100 Workouts

  • Fast workout for cardiovascular exercise og strength-endurance.
  • Principle: 100-90-80-70-60-50-40-30-20-10. Number of repetitions or seconds.
  • Circuit principle: 1-3 rounds. Start over after last movement.

Warning 1: When working out within a time frame, do not get sloppy, maintain good form.

Warning 2: Many 100 workouts result in extra muscle fatigue. Be careful, avoid injury.

Warning 3: Many 100 workouts promise a set number of kJ burned. May happen or not.

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