top of page

100 Countdown Workout

This workout will test your physical and mental game!  


It'll get your blood pumping without any fancy equipment!

You may need to devise some coping mechanisms to help you through all the reps.  For instance, I did 30 squats facing one direction, turned 1/4 to the left and did 30 more, turned 1/4 to the left again and finished the last 30.  That helped me keep track of how many squats I had done.  For the jumping jacks and star jumps, I alternated 5 jacks and 5 stars and sometimes 10 and 10.  For the mountain climbers, I kept my hands facing forward for 10 then turned them facing outward for 10, alternating between the two until I completed all the reps.  Be creative.  Find what works for you.  Turn it into a game.  You can do this!  It's actually kinda fun to try to beat your time each time through even though you can feel yourself getting tired.  It strengthens your mental toughness as well as your physical capacity! 


Get your stopwatch handy and press go.  Simply go right down the list, performing the number of reps for each exercise before moving on to the next.  When you get all the way through the workout, write down your time.  Feel free to repeat the workout and try to match or beat that time.  Comment below what your times were!  Let's get some participation going!


Printable PDF



Beginner: 1 round, take breaks as needed

Intermediate: 2-3 rounds, take breaks as needed

Advanced: 3+ rounds, no breaks withing the workout


You'll Need:

Jump rope

Medicine Ball (opt)

Bench or Chair


Warm-up: 10 Minute Ab Routine

50 sec Plank Bird-Dog

rest 10 sec

50 sec Lying Elbow to Knee

rest 10 sec

50 sec lateral Scissors

rest 10 sec; Repeat 2 more times!

1 min SLOW Lying Bicycles


The Workout

100 Jump Rope jumps

90 Squats

80 Jumping Jacks/Star Jumps

70 Mountain Climbers (each leg)

60 High Knees Run (each leg)

50 Russian Twists (each side)

40 Jump Lunges

30 Triceps Dips

20 Plank T-Thrusters

10 Push-up Burpees

bottom of page