{"id":44526,"date":"2024-03-11T04:00:00","date_gmt":"2024-03-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-100-reps-workout\/"},"modified":"2025-05-16T11:56:52","modified_gmt":"2025-05-16T09:56:52","slug":"30-min-100-reps-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-100-reps-workout\/","title":{"rendered":"Workout of the week: 30-min 100 reps workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ 100 reps workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbell, kettlebells &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Strength workouts are undeniably crucial for overall fitness.<\/strong>&nbsp;<strong>However, these types of routines can also quickly become monotonous.<\/strong>&nbsp;Their conventional structure of rounds and predetermined repetitions contributes to that.&nbsp;<strong>Our goal at EVO is to help you avoid this feeling and keep your motivation high.<\/strong>&nbsp;We consistently try to introduce innovative approaches to infuse excitement into your workouts and keep your training dynamic.<\/p>\n\n\n\n<p>In line with this commitment, we bring you this&nbsp;<strong>100 reps workout&nbsp;<\/strong>\u2014 a strength session that adds a challenging component to make it more enjoyable and deceptively effective.&nbsp;<strong>It comprises 4 primary exercises plus an additional 1<\/strong>. The goal is to&nbsp;<strong>complete 100 reps of these primary exercises within 30 minutes<\/strong>. Feel free to distribute the reps as you see fit \u2014 you can do sets of 10, 15, or 25. The fun and challenging twist comes into play&nbsp;<strong>every time you switch exercises, as you&#8217;ll perform 10 burpees<\/strong>\u2014 the additional 5th exercise.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell shoulder press<\/li>\n\n\n\n<li>Bent over row<\/li>\n\n\n\n<li>Kettlebell swings<\/li>\n\n\n\n<li>Deadlifts<\/li>\n\n\n\n<li>Burpees<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s complete the 100 reps workout!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>100 reps of each of the first 4 exercises, in no particular order<\/li>\n\n\n\n<li>10 burpees each time you switch exercises<\/li>\n\n\n\n<li>Equipment: Barbell, kettlebells &amp; gym mat<\/li>\n\n\n\n<li>Duration: 30 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BARBELL SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>100 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.<\/li>\n\n\n\n<li>Exhale as you push the barbell straight upward.<\/li>\n\n\n\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n\n\n\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n\n\n\n<li>Do not lock your elbows out, and use a little wider grip than shoulder-width.<\/li>\n\n\n\n<li>To move your head out of the way of the bar, shift your body forward as it rises and back as it lowers.<\/li>\n\n\n\n<li>Your head should be facing forward, not looking up.&nbsp;<\/li>\n\n\n\n<li>Keep your elbows a little forward, not directly out to the sides.<\/li>\n\n\n\n<li>Keep your wrists directly above your elbows.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BENT OVER ROW<\/h3>\n\n\n\n<p><strong>100 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand over a loaded barbell, with the bar lining up with your toes.<\/li>\n\n\n\n<li>Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.<\/li>\n\n\n\n<li>Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.<\/li>\n\n\n\n<li>Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.<\/li>\n\n\n\n<li>Keep your back straight and close to horizontal; keep your elbows close to your body.<\/li>\n\n\n\n<li>Pull with your back muscles, not your arms.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; KETTLEBELL SWINGS<\/h3>\n\n\n\n<p><strong>100 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold the kettlebell with both hands.<\/li>\n\n\n\n<li>Hinge the hips to initiate the swing movement.&nbsp;<\/li>\n\n\n\n<li>Rapidly drive hip extension to swing the kettlebell upwards.&nbsp;<\/li>\n\n\n\n<li>Control your swing descent with a hip hinge by swinging the kettlebell between your legs.&nbsp;<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DEADLIFTS<\/h3>\n\n\n\n<p><strong>100 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n<li>Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n<li>To return the bar to the floor, push your butt backward and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n<li>Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/li>\n\n\n\n<li>Start light and add weight gradually to give your lower back time to adapt.<\/li>\n\n\n\n<li>When lifting heavy, you can wear a support belt to protect your lower back.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; BURPEES<\/h3>\n\n\n\n<p><strong>10 reps every time you switch exercise<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Did you finish this 100 reps workout? Choose your next challenge below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/21-min-emom-strength-workout\/\">21-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-chest-and-triceps-workout\/\">20-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-full-body-kettlebell-workout\/\">15-min full-body kettlebell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-partner-workout\/\">20-min functional partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-strength-workout\/\">30-min&nbsp;lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-strength-workout\/\">10-min strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-bodyweight-fullbody-workout\/\">20-min bodyweight full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-tabata-workout\/\">20-min Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-new-years-day-workout\/\">20-min New Year&#8217;s Day workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-chr-hiit-smas-workout\/\">28-min Chr-HIIT-smas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-workout\/\">30-min upper body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ 100 reps workout \/ 30 minutes Equipment: Barbell, kettlebells &amp; gym mat Strength workouts are undeniably crucial for&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44527,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 30-min 100 reps workout | EVO Fitness","_seopress_titles_desc":"Strength training can quickly become boring. Let's avoid that with an exhilarating 30-minute 100 reps workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[935,936,1023,126],"class_list":["post-44526","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout-of-the-week","tag-wow","tag-100-reps","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44526","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44526"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44526\/revisions"}],"predecessor-version":[{"id":54747,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44526\/revisions\/54747"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44527"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}