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 25
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

A quarter of the way is behind us.
So, two easy days to gather strength for the new week.

Everything is as usual, but reduce the number of repetitions to what's most comfortable for you.

**Pace:** as fast as you can handle.

Try to keep rest between exercises under 30 seconds.
Between sets, up to one minute, but aim to keep it minimal.

We’re doing all exercises in a pyramid, increasing reps with each set.

**Warm-up (Rites):** 15 reps
- **Pull-ups:** 6-7-8
- **Squats:** 10-12-12
- **Push-ups:** 15-18-20
- **Lunges:** 8-10-12
- **ABS (Crunches / Leg Raises):** 10/20 - 10/10 - 10/12

Let’s go easy today!

---

Day 23, and 77 days until New Year.
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

Today we’re adding abs exercises to the main set!

The pace: as fast as you can manage.
Just like with all exercises, do them in pairs: Crunches/Leg Raises.

Try to keep rest between exercises under 30 seconds.
Between sets, up to one minute, but aim to minimize it.

**Warm-up (Rites):** 15
- **Pull-ups:** 6-7-8
- **Squats:** 12-12-12
- **Push-ups:** 20-22-25
- **Lunges:** 10-12-14-25
- **ABS (Crunches / Leg Raises):** 10/20 - 10/10 - 10/12

Stay strong and push through!

, Day 22 and 78 days until New Year
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

New week, and we’re slightly increasing the intensity while reducing the reps.
This will surprise your muscles a bit, but bring you closer to your goal.

**My set today**

- **Warm-up (Rites):** 15
- **Pull-ups:** 6-7-8
- **Squats:** 12-12-12
- **Push-ups:** 20-22-25
- **Lunges:** 10-12-14-25

- **ABS (Crunches):** 10-10-10-10 (I added leg raises here to make it more fun).

Pay attention to the reps.
Start with 60% of your maximum and add 1-2 reps in each subsequent set.

Have fun!

Day 18
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

Exhaust..
But still going:

**Warm-up (Rites):** 15
- **Australian Pull-ups:** 18-18-20-22
- **Squats:** 20-20-20-20
- **Pike Push-ups:** 25-28-30-30
- **Lunges:** 15-20-20-20
Lot of ABS work afer all

Same as yesterday, but all exercises performed in "slow motion" style.
Wary intresting effect, try it

Day 17

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

**Busy Day, But 100-Day Progress Still Going Strong!**

Even with a packed schedule, the best part of the 100-day challenge is that it doesn't require a ton of time to stay on track.

**Warm-up (Rites):** 15
- **Australian Pull-ups:** 18-18-20-22
- **Squats:** 20-20-20-20
- **Pike Push-ups:** 25-28-30-30
- **Lunges:** 15-20-20-20

Lots of abs work afterward too!

Keep moving, and nothing will stop you!

Day 16
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

The beauty of the workout is its simplicity.

Our muscles have strengthened, and our endurance is gradually increasing. The number of repetitions goes up slightly each day, while the time spent on the workout barely changes.

---

My result for today:

- **Warm-up (Rites):** 15
- **Australian Pull-ups:** 15-18-20-18
- **Squats:** 15-15-15-20
- **Pike Push-ups:** 25-28-30-30
- **Lunges:** 15-20-20-20

Lots of abdominal work afterward.

Tomorrow, a magical, forgotten exercise for our beloved abs will be revealed...

Stay tuned.

Day 15

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

**Exercises for this week:**

1. **Australian Pull-ups**
[Video Link](https://youtu.be/rloXYB8M3vU?si=cEXjp5RDru8WqQae)
This is the simplest version, but you can find more variations on YouTube.

2. **Squats**
[Video Link](https://youtu.be/IB_icWRzi4E?si=1KW_rAvfGBi1JqUf)

3. **Pike Push-ups**
[Video Link](https://youtu.be/XckEEwa1BPI?si=tz3PlQxiK2wvvjao)

4. **Lunges**
[Video Link](https://youtu.be/wrwwXE_x-pQ?si=tAbj24EH1ukuBDfP)

This is the core of our workout. The principle is very simple: push-pull.
Opposing muscle groups are loaded alternately, switching along opposite axes.
This allows you to avoid resting between exercises and cut down the time of each set to seconds.

---

My set as an example for today:

- Warm-up (Rites): 15
- Australian Pull-ups: 12-15-15-15
- Squats:** 15-15-15-20
- Pike Push-ups: 25-25-25-25
- Lunges: 15-15-15-15

Afterward, I do 2 sets of abdominal exercises.

Guess how long the set lasts?
2 minutes!

How To Do Incline Rows With Minimal Equipment (Just a bed-sheet and a door) with Antranik Rows are an excellent exercise for your upper back, improving your and preparing you for . One of the most common...

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.).

Day 10
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Olga Tetali

Hurricane Helen, war, work, service.
There's absolutely no time, but .
Today's workout stretched throughout the whole day, but with God's help, I got it done.

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

I no longer feel like a seal doing Superman exercises, but there’s still a long way to go until I see visible results.

Let me know if you need any help with workout

Day 9

A very busy day…
4 hours of meetings, 3 hours of studying, work, and evening prayers.
What to do?

The goal for this week is to reduce the rest time between exercises, but between sets, we’ll rest as much as we can this week.

So, we’re replacing pull-ups with Australian pull-ups:
[Video 1](https://youtu.be/bHO0A4ZF_Zg?si=sD5OxQ8BxEUpZK7w)
or
[Video 2](https://youtu.be/0__wCtlIoUA?si=1GYOVcmp2iY4S47r)

Minimal rest, and here are the results:

- **Warm-up (Rites):** 15
- **Australian Pull-ups:** 10-12-10-10
- **Squats:** 12-12-12-12
- **Push-ups:** 25-25-25-20
- **Bridge:** 25-25-25-25
- **Superman:** 15-15-15-15
- **ABS (Crunches):** 10-10-10-10 (I added leg raises here to make it more fun).

In the end, there’s always a solution, you just have to want to find it.

Australian Pull Up (Bodyweight Row)

day 8
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Pavlo Tsarevsky

And there always comes a day when there’s simply no time. Literally, none.

Take today, for example—4 work meetings, 2 learning sessions, and regular work to do as well.

What to do?

Spread the sets throughout the day.
The overall volume of work will be good enough, aerobic load will decrease, but strength performance will actually improve.

I managed to do a warm-up and 2 sets in the morning while already connected to my first meeting.
Another set in 6 hours during lunch, and I finished day with one more set in the evening.

So, there’s always time. You just have to use it.
The results are below:

- **Warm-up (Rites):** 15
- **Pull-ups:** 8-9-9-8
- **Squats:** 12-12-12-12
- **Push-ups:** 25-25-25-20
- **Bridge:** 25-25-25-25
- **Superman:** 15-15-15-15
- **ABS (Crunches):** 10-10-10-10 (I added leg raises here to make it more fun).

How about you? Have you started yet, or are you still planning to?