#54: 100 Reps of a Bodyweight Classic

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

Pair it with:

• #2: 100 Push-Ups a Day
• #10: 100 Days of Fitness

External Resources:

• Nerd Fitness: Mastering Bodyweight Basics
• Wellbeing Magazine: Calisthenics for Strength