100 Day Fitness Challenge
The goal is simple: Do some sort of activity for 100 days straight straight
2 years ago I did this challenge and it was successful. I gained roughly 10 pounds of muscle and shed some fat hanging around my body. However, Since the COVID-19 pandemic, I've been lazy with my workouts and there's no one to blame except for myself.So, it's time to change that with another 100 day challenge.
Day 1 (161.6 lbs) | Day 100 (172.2 lbs)
Part 1 - Consistency
Day 1 - 19 (11.09.20 - 11.27.20)
The goal here is to "simply" workout every day... It's tough staying consistent in the gym without any rest days. Long work hours, family events and health issues are just a few things that spring up and get in the way of a workout. For these 19 days, the goal is to overcome any hurdles in the way of working out.
- Workout # 1 (6am) 45 minutes - Gym
- Weight Train: 2 body parts per day
- Back/Bi's | Tri's/Shoulders | Chest/Calves | Legs/Abs
- Diet
- Begin cutting out sweets, fast food and other unhealthy options
- Fasting: 9pm - 11am
The 19 days went by fast. I could have worked out more and harder than I did but I'm happy I stayed consistent. Goal achieved. On to the next one!
Part 2 - Hypertrophy
Featured Plan: Derek Beaudry
Day 20 - 36 (11.28.20 - 12.14.20)
My good friend and fellow fitness enthusiast, Derek Beaudry, was nice enough to give me a workout plan from the research he did when becoming a physical fitness trainer. Even though Derek is no longer trains people, he uses what he's learned in his own fitness journey... This plan is called the Hypertrophy Program which is focused on building muscle mass. Again, the goal here isn't to gain strength but instead muscle mass.
This is meant to be a 4 day a week program. However, i'll be doing this every days, cycling through the workouts in order.
This is meant to be a 4 day a week program. However, i'll be doing this every days, cycling through the workouts in order.
- Workout 1 (6am) 1 Hour - Gym
- Day 1: Back Squat | Lunge | Romanian deadlift | Leg curl | Standing Heel Raise | Seated Heel Raise | Bent-knee sit-up
- Day 2: Bench Press | Dumbbell Incline press | Dumbbell fly | Bent-over row | Lat pull down | Reverse fly
- Day 3: Front Squat | Leg press | Leg extension | Heel raise walks | Bent-knee sit-up | Abdominal crunch
- Day 4: Biceps curl | Hammer curl | Triceps Extension | Skull crushers | Shoulder press | Shoulder shrug
- Workout 2 (4:30 pm) 30-45 minutes - Home
- 15 min stretch (daily)
- 15 min workout: Bench | Curls | Dips | Sit-ups | Lateral Raises (every day)
- Diet Goals
- Consume more protein in order to repair and maintain muscles tissue
- Some of my go-to protein sources are Peanut Butter, Nuts, Ezekiel Bread, Greens, Eggs, Quinoa, Crumble (meat substitute)
- Consume less sugar
- Consume more protein in order to repair and maintain muscles tissue
Part 3 - HIT/Strength Mix
Featured Plan: @rhi_rhi_fit
Day 37 - 51 (12.15.20 - 12.29.20)
Rhi Rhi is a successful Instagram fitness model with roughly 10,000 followers. She often posts her workouts and body transformation/progress pictures on her page which produces a high level of feedback. She is polite, educated and consistent with her workouts which is why I expect Rhi Rhi to do big things in the fitness world.
In the past, I haven't been consistent with doing lower body workouts. This is exactly why I wanted to work with Rhi Rhi. Most of the workouts she does, I don't do or have never even heard of. She never misses leg day and it's time I join the club... This 15 days program will be difficult and jammed with knowledge. Follow along on Instagram, Facebook & Twitter stories @GregSmolka
In the past, I haven't been consistent with doing lower body workouts. This is exactly why I wanted to work with Rhi Rhi. Most of the workouts she does, I don't do or have never even heard of. She never misses leg day and it's time I join the club... This 15 days program will be difficult and jammed with knowledge. Follow along on Instagram, Facebook & Twitter stories @GregSmolka
**30 seconds to 1 minute each exercise with 30 seconds to 1 minute break between each set (4 sets each)**
Day 1: Goodmornings into squat | jumping squats | kettle-bell swings | jumping junges | Banded clam-shells | reverse frog hypers
Day 2 : Burpees | Push-Ups | Overhead walking lunges | Lunge & leg lift | mountain climbers | pike planks | bent over row into bicep curl
Day 3: Dumbbell squat to press | single leg dead lift to lateral raise | reverse lunge to knee drive | standing Arnold press | in & out bicep curl | bench tricep dips | push-ups
Day 4: push-ups to side plank | triceps kickbacks | lunges into upright row | Bicycle crunch | plank | wall sit | prisoner squat | wall sit
Day 5: skiprope | jumping jacks | kettle-bell swings | jump squat | single leg glute bridges | curtsy lunge into kickbacks | pull-ups | chin-ups
Day 6: Goodmornings into squat | jumping squats | kettle-bell swings | jumping junges | Banded clam-shells | reverse frog hypers | glute bridge into hip abduction
Day 7: High knees | Jumping lunges | Jump squat into jump sumo squat | V sit-ups | Russian Twists | Plank | Arnold press | chest press into skull crushers
Day 8: Plie squat into bicep curl | Burpees | Push-ups | Chin-Ups | Goodmornings into jump squat | Split squats into single leg RDL | Donkey Kick into hip abduction
Day 9: Box Jumps | Step-ups | Hip thrusts | Lunge into lateral raise | Shoulder press | Front raise | Bicycle crunch | Toe taps | Russioan twists
Day 10: Pull-ups | Burpees | Bent Over Row | Jumping Jacks | Straight arm pull down | Lat pull down | Wall sit
Day 11: Crunches | Bicycle crunches | Hanging Knee Raises | Oblique Crunches | Plyo push-ups | Tricep dips | Overhead tricep extension | Diamond push-ups
Day 12: Jumping split squats | Reverse frog hypers | Kettle-bell swings | Rdl into goblet squat | Heel elevated close stance squat | Knee-ups
Day 13: Skaters | Box jumps | Burbees | Sumo squat into close stance squat | Split squats | Kickbacks | Laying hamstring curl
Day 14: Chest fly into chest press | Push-ups | Tricep dips | Up down planks | V sit-ups | Oblique crunches | Toe taps
Day 15: Front raise into lateral raise | Arnold press | Chin-ups | Pull-ups | Bent over rows | In & out bicep curl | Hammer curl | Jumping jacks
Day 2 : Burpees | Push-Ups | Overhead walking lunges | Lunge & leg lift | mountain climbers | pike planks | bent over row into bicep curl
Day 3: Dumbbell squat to press | single leg dead lift to lateral raise | reverse lunge to knee drive | standing Arnold press | in & out bicep curl | bench tricep dips | push-ups
Day 4: push-ups to side plank | triceps kickbacks | lunges into upright row | Bicycle crunch | plank | wall sit | prisoner squat | wall sit
Day 5: skiprope | jumping jacks | kettle-bell swings | jump squat | single leg glute bridges | curtsy lunge into kickbacks | pull-ups | chin-ups
Day 6: Goodmornings into squat | jumping squats | kettle-bell swings | jumping junges | Banded clam-shells | reverse frog hypers | glute bridge into hip abduction
Day 7: High knees | Jumping lunges | Jump squat into jump sumo squat | V sit-ups | Russian Twists | Plank | Arnold press | chest press into skull crushers
Day 8: Plie squat into bicep curl | Burpees | Push-ups | Chin-Ups | Goodmornings into jump squat | Split squats into single leg RDL | Donkey Kick into hip abduction
Day 9: Box Jumps | Step-ups | Hip thrusts | Lunge into lateral raise | Shoulder press | Front raise | Bicycle crunch | Toe taps | Russioan twists
Day 10: Pull-ups | Burpees | Bent Over Row | Jumping Jacks | Straight arm pull down | Lat pull down | Wall sit
Day 11: Crunches | Bicycle crunches | Hanging Knee Raises | Oblique Crunches | Plyo push-ups | Tricep dips | Overhead tricep extension | Diamond push-ups
Day 12: Jumping split squats | Reverse frog hypers | Kettle-bell swings | Rdl into goblet squat | Heel elevated close stance squat | Knee-ups
Day 13: Skaters | Box jumps | Burbees | Sumo squat into close stance squat | Split squats | Kickbacks | Laying hamstring curl
Day 14: Chest fly into chest press | Push-ups | Tricep dips | Up down planks | V sit-ups | Oblique crunches | Toe taps
Day 15: Front raise into lateral raise | Arnold press | Chin-ups | Pull-ups | Bent over rows | In & out bicep curl | Hammer curl | Jumping jacks
Thank you for the workouts, Rhi Rhi!
Part 4 - Gains with David Roden
Featured Plan: @fit_drock
Day 52 - 66 (12.30.20 - 1.13.21)
When I first met David, he looked completely different than he does now. He was much heavier and didn't seem to stand out more than the normal person... Now, David is slim, healthy, outgoing, courageous, hard working and much more. His work ethic is inspiring and all this has helped him amass a huge following including an Instagram following of over 42,000 followers. I was very happy when he agreed to help me with a 15 day fitness program but even happier for him and his growth.
David and his partner have a business called the Accountability Life Group where they cover different areas within fitness and health. Their website is full of members who share their stories, progress and keep each other accountable. They also have a podcast where they cover peoples incredible weight loss and health progress stories. Watch/Listen here: ALG Podcast
Here is the 15 day program provided by David Roden AKA Fit_drock:
David and his partner have a business called the Accountability Life Group where they cover different areas within fitness and health. Their website is full of members who share their stories, progress and keep each other accountable. They also have a podcast where they cover peoples incredible weight loss and health progress stories. Watch/Listen here: ALG Podcast
Here is the 15 day program provided by David Roden AKA Fit_drock:
Day 1 - Chest / Triceps / Core
- 5 minute warm-up of choice
- Chest Press: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Incline Press: 4X12
- Tricep Rope Cable (SUPERSET) 4X12
- Cable Flys (lower weight control) 4X12
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Lat Pull Down (Wide Grip): Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Rows: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Lat Push Down: 4X12
- Curls (SUPERSET): 4X12
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Squats: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Leg Press: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Wall Sits: 1 minute (4 rounds)
- Lunges 4X10 (SUPERSET)
- 5 minute warm-up of choice
- Curls (Cables): 7X7
- Push Downs (Cables): 7X7 (SUPERSET)
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Dead Lifts: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Romanian Deadlift: 4X12
- Back Extension (SUPERSET): 4X24
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Shoulder Press (Dumbbell): Pyramid (20-16-12-8-8-12-16-20)
- Lateral Raise (Dumbbell): 4X12
- Shrugs (SUPERSET): 4X12
- Front Raise (Cables): 4X12
- Rear Delt Cable Flys (SUPERSET): 4X12
- Single Arm Lateral Raise (Cable): Superset with light weight
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- Incline Walk: 30 minutes (8%)
- Dynamic Stretching
- 5 minute warm-up of choice
- 5 minute warm-up of choice
- Chest Press: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Incline Press: 4X12
- Tricep Rope Cable (SUPERSET) 4X12
- Cable Flys (lower weight control) 4X12
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Lat Pull Down (Wide Grip): Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Rows: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Lat Push Down: 4X12
- Curls (SUPERSET): 4X12
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Squats: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Leg Press: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Wall Sits: 1 minute (4 rounds)
- Lunges 4X10 (SUPERSET)
- 5 minute warm-up of choice
- Curls (Cables): 7X7
- Push Downs (Cables): 7X7 (SUPERSET)
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Dead Lifts: Pyramid (20-16-12-8-4-2(max)-2(max)-4-8-12-16-20)
- Romanian Deadlift: 4X12
- Back Extension (SUPERSET): 4X24
- Incline Walk: 20 minutes (8%)
- 5 minute warm-up of choice
- Shoulder Press (Dumbbell): Pyramid (20-16-12-8-8-12-16-20)
- Lateral Raise (Dumbbell): 4X12
- Shrugs (SUPERSET): 4X12
- Front Raise (Cables): 4X12
- Rear Delt Cable Flys (SUPERSET): 4X12
- Single Arm Lateral Raise (Cable): Superset with light weight
- Core Circuit (4 Rounds): 30 seconds of each: Crunches, Leg Lifts, Heal Touches, Russian Twists
- Incline Walk: 20 minutes (8%)
- Incline Walk: 30 minutes (8%)
- Dynamic Stretching
- Incline Walk: 30 minutes (8%)
- Dynamic Stretching
Part 5 - Resilience
Day 67 - 100 (1.14.21 - 2.16.21)
I originally planned to do a CrossFit program to end off this challenge. However, my body had other plans. Whether it was from bad form, overworking or me simply being a wimp, my hips were in pain. I tried pushing through the pain only to make it worse. So, I made an executive decision to focus on upper body workouts and end all lower body workouts & cardio until the pain went away or a doctor visit was in order.
Within the final 24 days, a friend of mine reached out and asked for some fitness help. His request was for help with building muscle and definition in his upper body. I typically don't like workout partners but this request came at the right time and I offered to help. Since then I have been working out with him 3 days a week and working out on my own the other 7.
Within the final 24 days, a friend of mine reached out and asked for some fitness help. His request was for help with building muscle and definition in his upper body. I typically don't like workout partners but this request came at the right time and I offered to help. Since then I have been working out with him 3 days a week and working out on my own the other 7.
Here is the plan I did for the final 24 days as well as my current workout plan until I'm able to do lower body again:
Monday (Chest / Biceps) - 6am
- Bench - Incline Bench - Cable Flys - Chest Press Machine - Barbell Curls - EZ Curls - Hammer Curls
- Pull Ups - Lat Pull Down - Bent Over Rows - Reverse Flys - Single Arm Pull Backs
- Shoulder Press - Shrugs - CG Raises - 10 Way Shoulders - Cable Push Downs - Kick Ups - Push Down Machine
- Bench - Incline Bench - Dumbbell Fly's - Cable Fly's - Chest Press Machine
- Pull Ups - Lat Pull Down - Bent Over Rows - Reverse Fly's - Single Arm Pull Backs
- Cable Push Downs - Skull Crushers - Kick Backs - CG Bench - Cable Curls - Dumbbell Curls - Drag Curls
- Shoulder Press - Shrugs - Front Raises - Trap Raises - Lateral Raises - 10 Way Shoulders
In conclusion, the 100 Day Fitness Challenge is great for those looking for a difficult fitness related challenge. I'm the type of guy who works out most days but 100 days in a row just isn't easy. Between holidays, emergencies, travel and whatever else, something always seems to come up. I would love to say I didn't miss a day but that would be a lie. During this 100 day challenge, I missed 4 days. Each time I missed a day I did two workouts the following day. However, I failed and because of this, I will be doing it again. Starting September 23rd I will begin which puts day 100 on the last day of the year. See you then!