Challenge · 2025
#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.
By Editorial Team · · Updated
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 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
Pair it with:
External Resources:
no gear, no problem, just reps.
— RB100.Fitness