Category Archives: Fitness Challenge

gwen ro 5/100 fitness challenge

Gwen Ro’s 5/100 Fitness Challenge
Consists of 5 exercises, done 5 days a week, for 5 weeks.

DETAILS:

  • WEEK 1: 20 jumping jacks, 20 burpees, 20 squats, 20 push-ups, 20 sit-ups
  • WEEK 2: 40 jumping jacks, 40 burpees, 40 squats, 40 push-ups, 40 sit-ups
  • WEEK 3: 60 jumping jacks, 60 burpees, 60 squats, 60 push-ups, 60 sit-ups
  • WEEK 4: 80 jumping jacks, 80 burpees, 80 squats, 80 push-ups, 80 sit-ups
  • WEEK 5: 100 jumping jacks, 100 burpees, 100 squats, 100 push-ups, 100 sit-ups

  1. Do the exercises in the listed order
  2. Complete one exercise before proceeding to the next
  3. Do consecutively (back-to-back)
  4. Do not break into sets (go until fatigued)
  5. Keep breaks short (10-15 seconds)
  1. Stretch – Stretch before and after exercise. This helps alleviate/minimize soreness and minimize the risk of injury/sprains.
  2. Nutrition – Maintain a well balanced/structured eating regimen. You will achieve the highest level of results with this component, as nutrition attributes to 75%-80% of every fitness goal.
  3. Water – Stay hydrated, with water, throughout the day, during and after exercise.
  4. Form – ALWAYS use proper form, as an exercise that is done incorrectly is not effective and may lead to injury.



[Week 2 – w/opt'l pull-ups – Redd from Queens NY] [Week 2 – w/opt'l pull-ups – Redd from Queens NY]
[Week 3 – w/opt'l pull-ups – Redd from Queens NY] [Week 1 – Day 1]
[Week 1 – w/opt'l pull-ups – Redd from Queens NY] [Week 3 – w/opt'l pull-ups – Kedar from Brooklyn NY]
[Week 1 – Day 2] [Week 3 – w/opt'l pull-ups – Blue Ray from Dallas TX]
[Week 2 – w/opt'l pull-ups – Blue Ray from Dallas TX] [Week 1 – w/opt'l pull-ups – Blue Ray from Dallas TX]
[Week 2 – w/opt'l pull-ups – Orlando from Queens NY] [Week 1 – w/opt'l pull-ups – Domonique from Houston TX]
[Week 2 – w/opt'l pull-ups – Domonique from Houston TX] [Week 3 – w/opt'l pull-ups – Domonique from Houston TX]
[Week 4 – w/opt'l pull-ups – Redd from Queens NY] [Week 3]
[Week 5 – w/opt'l pull-ups – Redd from Queens NY] [Week 1 – UK]
[Week 5 – UK] [Week 1 – Day 1]

[NOTE: It is understood that this is a complex routine, especially once you enter week 3 or if you are a novice… but do your ABSOLUTE best… You will (1) be better in time and (2) you will be a little SEXIER at the completion!] [NOTE: Coupled with proper nutrition and done as stated, this routine will produce results.] GOOD LUCK!