Module 44: The 100+10 Workout
Here's a fun little workout for you. I like this one because it requires zero equipment and takes very little time.
But this short and simple workout can yield incredible results.
Don't be fooled by the simplicity of this workout. If you do this workout 2-3 per week, you'll witness an incredible transformation.
Let's get into it:
Lace up your running shoes and head outside. For this workout, you need 100 yards of space. American readers will recognize this as the length of a football field. Don't get caught up finding the precise distance.
Start with 10 push-ups. As quick as you can after the last one, pop to your feet and run 100 yards. How fast? Depends on what kind of shape you're in. Sprint if you can, or run fast... or just jog. After 100 yards, come to a stop, drop down and do another 10 push-ups.
Pop up, run the 100 yards back... and... you guessed it... 10 pushups.
Repeat this cycle until you've done 40 total push-ups and run approximately 400 yards. (So "down and back" twice.)
This is be harder than you imagine at first. But you'll adapt quickly. Here's an evil twist that will make this short little workout even tougher: If you happen to be doing this routine on near a playground with football goal posts or soccer goal posts, you can use those to chin-ups. So then you can do 10 push-ups, run 100 yards, 10 chin-ups, run 100 yard, etc. Don't look now but that's nearly a complete full body workout that you can do at the local park for free.
Plus, you'll be amazed at how switching from upper body strength movements to lower body sprint movements can blowtorch your body fat.
So if you're looking a short and not-so-sweet workout that you can do anywhere and nearly anytime, give this one a try. OR.... if you have no intention of giving up the free weights but still want a way to melt away excess body fat quickly, do this workout 3x a week for 3 weeks and you'll be amazed.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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