Workout on the Go 2

Workouts on the Go 2 - Gary Bowes 100 rep Countdown

Doing 100's of consecutive repetitions of an exercise can be counter productive. You tend to short change your form and it wears on the joints. If you are going to do 100 reps of an exercise, it is better to break it up into sets. One of the routines Gary Bowes designed is 13, 14, 15, 16, 15, 14, and 13 for 100 total reps.

In this routine you will do seven circuits of push-ups, inverted rowing, sit-ups, and step-ups on a low bench or step with dumbbells.

Push-ups can be done in any form. They can be elevated or you can use a device like rotating push-up handles or the Warrior Power Tees to make them harder.

Inverted rowing is done by placing a sturdy bar across two chairs. You are working the muscles of the upper back and the biceps. If you cannot do the full amount of repetitions at first cut them in half or by a third. If you find these very easy, substitute pull-ups or chin-ups.

Sit-ups can be done as crunches or as bent leg sit-ups. If you do sit-ups, hook the feet under a bed or bench. Also don't feel you have to conform to any certain style of doing them. Everyone has slightly different leverages. If I keep my feet flat on the floor I have no muscle action that can bring me up. That is why I have to hook my feet with toes pointed up. If you do crunches, concentrate on tension and holding that tension for a count of two.

With step-ups don't go any higher than a ninety degree angle with your femur. You do this to save wear on your knees. Step the number of reps for each leg. In other words if you do 13 on the right, do 13 on the left. Step-up with the right, bring the left up. Step down with right, and leave the left up. Step up with the left leg and bring the right up. This time step down with the left. You are leaving the leg you are going to step up with on the box or bench. Don't worry about weight. Unless you are incredibly strong, no more than 25 pounds in each hand should work.

Do this routine three times a week. Progression comes with cutting your total workout time down. Depending on your level of conditioning, you should be able to knock this out in 35-45 minutes. If you can do it faster or the exercises are too easy, go to something harder. With the step-ups you can add more weight.

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