The One Hundred Bodyweight Workout
  • January 8, 2015
  • I’ve been reading the book Embrace the Suck, which is a little bit about CrossFit, but a lot about mental toughness. And if there’s one thing that physical fatigue can do to you, it’s get in your head and trick you into quitting. While I’m not currently a “CrossFit-er,” I have dabbled in the CrossFit arts, and one thing you pick up quickly at your local box is that you never, ever quit a workout. That’s a lot of what you’ll read in Embrace the Suck, which is a combo of two things that I love: fitness and non-fiction. Swoon.

    In CrossFit, there are some notorious workouts, the names of these workout either inspire respect or fear in those who know them. One of which was talked about in depth in Embrace the Suck: Murph. It’s named after a fallen Navy Lieutenant and it’s known for being really, really hard and lengthy. How people finish Murph – the one mile run, 100 pull-ups, 200 push-ups, 300 air squats and second one-mile run – is by chipping away at the reps. CrossFit-ers do 10 sets or 5 sets or whatever amount makes sense to get through it all.

    I’m not going to challenge you to do Murph, but I am going to challenge you to do a bodyweight workout.

    The thing about this workout is that your strategy is up to you. You can do 10 sets of 10 reps, 5 sets of 20 reps, 4 sets of 25 … If you can divide it, you can do it.

    So turn on some music, clear yourself a little space on the floor and don’t quit.

    Need a playlist? Here’s my Beyonce playlist that got me through the weekend.

    Here’s your workout.

    Microsoft Word - asweatlife_workout_15 01 05.docx

    Lunge jumps: start standing in a lunge and jump-switch your legs in the air and land in a lunge on the other side. Option to do alternating lunges instead.

    asweatlife_The One Hundred Bodyweight Workout_lunge jumps_3 asweatlife_The One Hundred Bodyweight Workout_lunge jumps_2 asweatlife_The One Hundred Bodyweight Workout_lunge jumps_1

    Burpees: Everyone’s favorite. Start standing and place your hands on the ground, jumping or stepping your feet back to a plank. You have the option to do a push-up at the bottom. Then jump or step your feet forward and either stand or jump.

    asweatlife_The One Hundred Bodyweight Workout_burpees_1 asweatlife_The One Hundred Bodyweight Workout_burpees_2 asweatlife_The One Hundred Bodyweight Workout_burpees_3 asweatlife_The One Hundred Bodyweight Workout_burpees_5 asweatlife_The One Hundred Bodyweight Workout_burpees_6 asweatlife_The One Hundred Bodyweight Workout_burpees_7 asweatlife_The One Hundred Bodyweight Workout_burpees_8

    Squat taps: Holding a low squat, tap your foot to the side alternating sides.

    asweatlife_The One Hundred Bodyweight Workout_squat taps_1 asweatlife_The One Hundred Bodyweight Workout_squat taps_3

    asweatlife_The One Hundred Bodyweight Workout_squat taps_5asweatlife_The One Hundred Bodyweight Workout_squat taps_4

    Mountain climbers: With your hands directly under your shoulders in a plank position, drive your knees towards your chest, alternating legs each time and staying light on your feet. asweatlife_The One Hundred Bodyweight Workout_mountain climber_1 asweatlife_The One Hundred Bodyweight Workout_mountain climber_2 asweatlife_The One Hundred Bodyweight Workout_mountain climber_3 asweatlife_The One Hundred Bodyweight Workout_mountain climber_4

    Push-ups: On your knees or your toes, lower down and push back up.

    asweatlife_The One Hundred Bodyweight Workout_push ups_1

    asweatlife_The One Hundred Bodyweight Workout_push up_2

    asweatlife_The One Hundred Bodyweight Workout_push up_3

    Leg lifts: With your lower back firmly placed on the floor, lift and lower your straight legs. asweatlife_The One Hundred Bodyweight Workout_leg lift_2

    asweatlife_The One Hundred Bodyweight Workout_leg lift_1asweatlife_The One Hundred Bodyweight Workout_leg lift_3


    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of a destination for living your best life, with fitness as the catalyst. She's also the co-founder and head of strategy of the SweatWorking App. But before starting health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison. For the first decade of her career, she created and executed social media strategies for brands. aSweatLife fuses her experience and her passion for wellness and SweatWorking was the natural evolution of that experience. You can find Jeana leading the team at aSweatLife, hosting aSweatLife’s monthly #Sweatworking events, and - on the rare evening off - you may find her using her Personal Training certification to coach group fitness classes across Chicago.