100 Days Workout

Day 25
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

A quarter of the way is behind us.
So, two easy days to gather strength for the new week.

Everything is as usual, but reduce the number of repetitions to what's most comfortable for you.

**Pace:** as fast as you can handle.

Try to keep rest between exercises under 30 seconds.
Between sets, up to one minute, but aim to keep it minimal.

We’re doing all exercises in a pyramid, increasing reps with each set.

**Warm-up (Rites):** 15 reps
- **Pull-ups:** 6-7-8
- **Squats:** 10-12-12
- **Push-ups:** 15-18-20
- **Lunges:** 8-10-12
- **ABS (Crunches / Leg Raises):** 10/20 - 10/10 - 10/12

Let’s go easy today!

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Day 23, and 77 days until New Year.
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

Today we’re adding abs exercises to the main set!

The pace: as fast as you can manage.
Just like with all exercises, do them in pairs: Crunches/Leg Raises.

Try to keep rest between exercises under 30 seconds.
Between sets, up to one minute, but aim to minimize it.

**Warm-up (Rites):** 15
- **Pull-ups:** 6-7-8
- **Squats:** 12-12-12
- **Push-ups:** 20-22-25
- **Lunges:** 10-12-14-25
- **ABS (Crunches / Leg Raises):** 10/20 - 10/10 - 10/12

Stay strong and push through!

, Day 22 and 78 days until New Year
Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz Pavlo Tsarevsky

New week, and we’re slightly increasing the intensity while reducing the reps.
This will surprise your muscles a bit, but bring you closer to your goal.

**My set today**

- **Warm-up (Rites):** 15
- **Pull-ups:** 6-7-8
- **Squats:** 12-12-12
- **Push-ups:** 20-22-25
- **Lunges:** 10-12-14-25

- **ABS (Crunches):** 10-10-10-10 (I added leg raises here to make it more fun).

Pay attention to the reps.
Start with 60% of your maximum and add 1-2 reps in each subsequent set.

Have fun!

Day 15

Svetlana Lechtchenko Oleg Derzhay Oksana Drelinska Oleksandr Medovoi Aleks Gerasimov Iryna Laz

**Exercises for this week:**

1. **Australian Pull-ups**
[Video Link](https://youtu.be/rloXYB8M3vU?si=cEXjp5RDru8WqQae)
This is the simplest version, but you can find more variations on YouTube.

2. **Squats**
[Video Link](https://youtu.be/IB_icWRzi4E?si=1KW_rAvfGBi1JqUf)

3. **Pike Push-ups**
[Video Link](https://youtu.be/XckEEwa1BPI?si=tz3PlQxiK2wvvjao)

4. **Lunges**
[Video Link](https://youtu.be/wrwwXE_x-pQ?si=tAbj24EH1ukuBDfP)

This is the core of our workout. The principle is very simple: push-pull.
Opposing muscle groups are loaded alternately, switching along opposite axes.
This allows you to avoid resting between exercises and cut down the time of each set to seconds.

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My set as an example for today:

- Warm-up (Rites): 15
- Australian Pull-ups: 12-15-15-15
- Squats:** 15-15-15-20
- Pike Push-ups: 25-25-25-25
- Lunges: 15-15-15-15

Afterward, I do 2 sets of abdominal exercises.

Guess how long the set lasts?
2 minutes!

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