M100 Workout Plan

4 Weeks / 1 Days per Week / Intermediate

0 ratings

Workout Summary

The M100 Workout, or Mandatory 100 workout, is a unique high intensity cardio workout that also strengthens your muscles and core. Due to the high impact and extreme aerobic capability required for high intensity cardio workouts they are not recommended for everybody. If you're not ready to be... more

The M100 Workout, or Mandatory 100 workout, is a unique high intensity cardio workout that also strengthens your muscles and core. Due to the high impact and extreme aerobic capability required for high intensity cardio workouts they are not recommended for everybody.

If you're not ready to be drenched in sweat and out of breath, blasting away fat while building lean muscle, stay away from this workout plan! Ask your doctor before you try the M100 workout.

Cardio Benefits

The M100 workout is a fat burner workout. You quickly perform 10 sets including 10 repetitions of three challenging calisthenics exercises, with no rest. Calisthenics are high intensity exercises that use only your bodyweight.

They get your heart pumping so you burn calories to help you stay lean!

An aerobic workout also improves your aerobic endurance. When you start to move quickly or with a lot of effort, your heart and lungs must work harder to bring oxygen to your rapidly fatiguing muscles. Increasing aerobic endurance lets you perform cardiovascular workouts longer before you get too tired.

The exercises in this fat loss workout include burpees, mountain climbers and jump squats. The three exercises together comprise one of the toughest cardio workouts possible.

You may not be able to complete the entire workout of 100 reps per exercise without resting at first. Take short breaks when necessary.

Strength Benefits

In addition to being a fat burner workout routine, the M100 workout strengthens your entire body; all of your muscles have to work together to do these exercises. Your legs perform jumping, squatting and running in place motions during the M100 workout.

Your arms and shoulders have to hold you up during mountain climbers, help to propel your body into the air during squat jumps and work along with your chest muscles to do the push-up portion of the burpee.

The muscles of your core and back have to stabilize your spine during all of these dynamic movements so they get stronger too.

Using all of the muscles of your body together improves athletic performance because your muscles learn to operate together as a unit. You gain functional strength and power from the M100 workout.

More Benefits

There are not many high intensity cardio workouts as versatile and effective as the M100 workout. This home cardio workout gives you many benefits in little time. The M100 workout may be only three exercise, but its strength lies in its simplicity.

The 20 minute workout can be fit into any busy schedule. It works great as an at home workout because you do not need equipment. Also, each of the three home cardio exercises are challenging physically, but do not take advanced level coordination.

Once you learn the three exercises, you do not have to struggle to learn more. You can focus strictly on completing your workouts and making each one your best ever. Clock your first M100 workout today, and set your goal for improving your time!

M100 Workout Plan

4 Weeks / 1 Days per Week / Intermediate

0 ratings
M100 Workout Plan

M100 Workout Plan

4 Weeks / 1 Days per Week / Intermediate

0 ratings

Workout Summary

The M100 Workout, or Mandatory 100 workout, is a unique high intensity cardio workout that also strengthens your muscles and core. Due to the high impact and extreme aerobic capability required for high intensity cardio workouts they are not recommended for everybody. If you're not ready to be... more

The M100 Workout, or Mandatory 100 workout, is a unique high intensity cardio workout that also strengthens your muscles and core. Due to the high impact and extreme aerobic capability required for high intensity cardio workouts they are not recommended for everybody.

If you're not ready to be drenched in sweat and out of breath, blasting away fat while building lean muscle, stay away from this workout plan! Ask your doctor before you try the M100 workout.

Cardio Benefits

The M100 workout is a fat burner workout. You quickly perform 10 sets including 10 repetitions of three challenging calisthenics exercises, with no rest. Calisthenics are high intensity exercises that use only your bodyweight.

They get your heart pumping so you burn calories to help you stay lean!

An aerobic workout also improves your aerobic endurance. When you start to move quickly or with a lot of effort, your heart and lungs must work harder to bring oxygen to your rapidly fatiguing muscles. Increasing aerobic endurance lets you perform cardiovascular workouts longer before you get too tired.

The exercises in this fat loss workout include burpees, mountain climbers and jump squats. The three exercises together comprise one of the toughest cardio workouts possible.

You may not be able to complete the entire workout of 100 reps per exercise without resting at first. Take short breaks when necessary.

Strength Benefits

In addition to being a fat burner workout routine, the M100 workout strengthens your entire body; all of your muscles have to work together to do these exercises. Your legs perform jumping, squatting and running in place motions during the M100 workout.

Your arms and shoulders have to hold you up during mountain climbers, help to propel your body into the air during squat jumps and work along with your chest muscles to do the push-up portion of the burpee.

The muscles of your core and back have to stabilize your spine during all of these dynamic movements so they get stronger too.

Using all of the muscles of your body together improves athletic performance because your muscles learn to operate together as a unit. You gain functional strength and power from the M100 workout.

More Benefits

There are not many high intensity cardio workouts as versatile and effective as the M100 workout. This home cardio workout gives you many benefits in little time. The M100 workout may be only three exercise, but its strength lies in its simplicity.

The 20 minute workout can be fit into any busy schedule. It works great as an at home workout because you do not need equipment. Also, each of the three home cardio exercises are challenging physically, but do not take advanced level coordination.

Once you learn the three exercises, you do not have to struggle to learn more. You can focus strictly on completing your workouts and making each one your best ever. Clock your first M100 workout today, and set your goal for improving your time!

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout shouldn't take you very long to complete but will burn incredible amounts of calories and help you tone your body. The reason it is called "Mandatory 100" is because you are required to get 100 repetitions of each exercise before stopping.

You may not be able to do all 100 when first starting, so just do your best and try to push yourself. This workout can be added to another weight lifting workout or be done by itself.

The way that you are going to perform the workout is to do 10 repetitions per exercises and rotate through the 3 exercises until you have gone through each exercise 10 times (i.e. Burpee 10 reps, Mountain Climber 10 reps, Jump Squat 10 reps, ...then start again with Burpees). Once you have gone through each exercise 10 times (in order) you will have completed all 100 repetitions for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Chest secondary Shoulders secondary Forearms secondary Calves secondary Triceps secondary Middle back secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Quads primary Abs primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout shouldn't take you very long to complete but will burn incredible amounts of calories and help you tone your body. The reason it is called "Mandatory 100" is because you are required to get 100 repetitions of each exercise before stopping.

You may not be able to do all 100 when first starting, so just do your best and try to push yourself. This workout can be added to another weight lifting workout or be done by itself.

The way that you are going to perform the workout is to do 10 repetitions per exercises and rotate through the 3 exercises until you have gone through each exercise 10 times (i.e. Burpee 10 reps, Mountain Climber 10 reps, Jump Squat 10 reps, ...then start again with Burpees). Once you have gone through each exercise 10 times (in order) you will have completed all 100 repetitions for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Chest secondary Shoulders secondary Forearms secondary Calves secondary Triceps secondary Middle back secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Quads primary Abs primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout shouldn't take you very long to complete but will burn incredible amounts of calories and help you tone your body. The reason it is called "Mandatory 100" is because you are required to get 100 repetitions of each exercise before stopping.

You may not be able to do all 100 when first starting, so just do your best and try to push yourself. This workout can be added to another weight lifting workout or be done by itself.

The way that you are going to perform the workout is to do 10 repetitions per exercises and rotate through the 3 exercises until you have gone through each exercise 10 times (i.e. Burpee 10 reps, Mountain Climber 10 reps, Jump Squat 10 reps, ...then start again with Burpees). Once you have gone through each exercise 10 times (in order) you will have completed all 100 repetitions for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Chest secondary Shoulders secondary Forearms secondary Calves secondary Triceps secondary Middle back secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Quads primary Abs primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
10 sets, 10 reps
10 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout shouldn't take you very long to complete but will burn incredible amounts of calories and help you tone your body. The reason it is called "Mandatory 100" is because you are required to get 100 repetitions of each exercise before stopping.

You may not be able to do all 100 when first starting, so just do your best and try to push yourself. This workout can be added to another weight lifting workout or be done by itself.

The way that you are going to perform the workout is to do 10 repetitions per exercises and rotate through the 3 exercises until you have gone through each exercise 10 times (i.e. Burpee 10 reps, Mountain Climber 10 reps, Jump Squat 10 reps, ...then start again with Burpees). Once you have gone through each exercise 10 times (in order) you will have completed all 100 repetitions for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Chest secondary Shoulders secondary Forearms secondary Calves secondary Triceps secondary Middle back secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Quads primary Abs primary Muscles diagram

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

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M100 Workout Plan

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed