100 Days Workout

Challenge - Day 33**
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky
Another week has come to an end, marking Day 33 of our challenge. We're nearing the halfway point, so it's time to bring in some fun changes!

Today, I completed 100 reps for legs, and next week will follow a similar approach—well, almost the same.

**Rules for the Next Week:**
- Add weight if you can perform more than 100 reps in each set.
- Push each exercise to failure.
- Aim to complete 100 reps of each exercise (excluding push-ups, but include abs and core work).

Here’s what today’s session looked like:

100 squats
100 push-ups
100 lunges
100 ABS/Core

**Warm-up (Rites):** 15 reps
- **Pull-ups:** 6-7-8-9
- **Squats:** 25-25-25-25
- **Push-ups:** 25-25-25-25
- **Lunges:** 25-20-15-15-25
- **Abs (Crunches / Leg Raises):** 10/10 - 10/10 - 10/10 - 10/10 - 10/10

If you’re struggling with pull-ups, try Australian pull-ups.
Aim for close to 100 reps—that’s my goal for tomorrow.

Keep rest between exercises minimal (ideally none).
Between sets, rest up to 30 seconds, or until your heart rate drops below 120 bpm.

Next week, we’ll try to extend each session and set a goal to reach 100 Australian, 100 squats, 100 push-ups, 100 lunges and 100 core exercises. For pull-ups, keep pushing your max, or try Australian pull-ups to total 100 reps.

day 11
Svetlana Lechtchenko Oleg Derzhay Oleksandr Medovoi Oksana Drelinska Aleks Gerasimov Iryna Laz

I’m blessed to have time today, so I did a lot.
But even if you can only do one set, you’re already in the top 5% of the population that works out daily.

- **Warm-up (Rites):** 15
- **Australian Pull-ups:** 10-12-10
- **Squats:** 12-12-12-22
- **Push-ups:** 25-25-25-25
- **Bridge:** 25-25-25-20
- **Superman:** 15-15-15-15
- **ABS (Crunches):** 10-10-10 (a free mix of leg raises, crunches, etc.).