Challenge · 2025
#8: Create a 100-rep challenge from 5 movements (20 each)
Build a custom 100-rep full-body workout by combining five movements for 20 reps each. A scalable challenge that boosts strength, endurance, and creativity.
By Editorial Team · · Updated
Create a 100-Rep Challenge from 5 Movements (20 Each)
The beauty of bodyweight and functional fitness lies in its adaptability. With just five exercises, you can design a 100-rep challenge that hits every major muscle group — without needing a full gym.
This RB100 challenge is about creativity, intensity, and flow. Choose your movements, set your reps, and get to work.
“Simplicity isn’t easy — it’s efficient.”
— RB100.Fitness
The 100-Rep Formula
- 5 exercises
- 20 reps each
- Complete for time or quality
You can go bodyweight, load it up, or make it cardio-driven — the structure stays the same. It’s ideal for solo sessions, group workouts, or travel days.
Sample Full-Body Circuit
- 20 Air Squats
- 20 Push-Ups
- 20 Jumping Lunges (10/side)
- 20 Sit-Ups
- 20 Burpees
Customisation Options
- Strength Focus: Goblet squats, push press, kettlebell swings, bent-over rows, weighted sit-ups
- Cardio Boost: Jump rope, mountain climbers, high knees, skaters, squat jumps
- Core Emphasis: Plank shoulder taps, leg raises, bicycle crunches, hollow rocks, V-ups
Mix and match based on your training goal or daily energy. Repeat for 2–3 rounds for a full workout.
Training Benefits
- Balanced total-body volume
- Boosts aerobic and muscular endurance
- Encourages movement variety and coordination
- Scalable to any ability level
Programming Tips
- Use as a warm-up, finisher, or standalone session
- Try EMOM style (1 movement per minute for 5 mins)
- Partner version: alternate 10 reps each
Pair With:
External References:
Athlete completing a bodyweight circuit, including squats, push-ups, and burpees Whiteboard in gritty gym showing 5 movements x 20 reps equals 100 Athlete performing 5 exercises in a gym circuit setup — overlay text- “100 Rep 5-Movement Challenge”