KG Fitfam Keep it 100 or Better

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The goal is simple. From the list of exercises provided perform 100 reps or more in 3 exercises 3 or more days a week. It does not matter how many reps you need to complete your 100 sets. For some exercises this may be very simple, whereas for others it may take some time. For example 2 sets of 50 squats will get you to your 100 but for sit-ups you may need to do 5 sets of 20, for planks 3 sets of 35 second planks will get you to 105 seconds. The aim is consistency and form over count. Vary your exercises and target different areas. A wide range of exercises have been provided to work all body parts. Place more emphasis in doing the rep correctly than just getting it done. Having proper form will enable you to have much better results.

#Keepit100orbetter 40 exercises, 4 hrs 0 min

Push-Up	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Kettlebell Alternating Row	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Band Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Bodyweight Step-Up	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Glute Stretch	3x8 reps	rest: 60s
Knee Across the Body	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Single-Leg Push-Up	3x8 reps	rest: 60s
Barbell Decline Pullover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Cable One-Arm Reverse Curl	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s