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2025ChallengesStrength & Conditioning

#54: 100 Reps of a Bodyweight Classic

Squats, lunges, dips, push-ups — 100 reps of a timeless bodyweight movement can build strength, endurance, and mastery anywhere, anytime.
Editorial Team February 23, 2025October 28th, 20252 min read
Athlete mid-squat or push-up in minimal home setting, overlay text- 100 Bodyweight Reps

Intro: Sometimes the most effective workouts are the simplest. No equipment, no excuses — just you and the floor.

This RB100 challenge gives you a choice: pick a classic bodyweight movement and perform 100 total reps. Whether that’s squats, lunges, dips, or push-ups, the result is the same — a solid base of functional movement and muscular endurance.

Choose Your Movement

  • Air squats
  • Push-ups (any variation)
  • Lunges (50 per leg)
  • Dips (on parallel bars or a bench)
  • Step-ups (weighted optional)
  • Glute bridges

You can stick to one or combine a couple to create a superset challenge (e.g. 50 squats + 50 push-ups).

Suggested Structures

  • 4×25 or 5×20 with rest
  • Add to end of a run or strength session as a finisher
  • EMOM style: 10 reps every minute for 10 minutes

Benefits

  • No equipment required — perfect for travel or home
  • Reinforces core bodyweight patterns
  • Great for building tendon and joint resilience
  • Supports fat loss, mobility, and consistency

Tips for Success

  • Use perfect form — depth in squats, full extension in push-ups
  • Elevate hands or feet to scale difficulty
  • Time yourself and try to beat your record next week
Sequence image showing dip setup on bench or bars
Sequence image showing dip setup on bench or bars
Athlete performing a controlled calisthenics move like a muscle-up, front lever, or handstand push-up outdoors or in a minimal training environment
Athlete performing a controlled calisthenics move like a muscle-up, front lever, or handstand push-up outdoors or in a minimal training environment
Workout tracker showing completed reps logged against time
Workout tracker showing completed reps logged against time

Pair it with:

External Resources:

no gear, no problem, just reps.

RB100.Fitness

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Editorial Team

Editorial Team

The Relentless Bravery Editorial Team brings together athletes, coaches, and experts to share trusted insights on training, recovery, and mindset. Always consult a professional before making fitness or health changes.

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