1000 Rep Workout – New Year Special
Time cap 40 minutes, can you complete 1000 reps?
This is a killer home workout challenge – the 1000 rep workout. The principal is simple, complete 1000 reps of squats and push-ups within 40 minutes.
You can divide the reps as much as you like. For instance you could make up the 1000 reps by completing 500 squats and 500 push-ups, or 700 squats and 300 push-ups. You can also mix up what you do when, so 100 rounds of 7 squats and 3 push-ups would do it.
So now you know how to do the numbers, what should you know to get the best from this workout?
Squat technique and appropriate depth…
We understand the importance of good form but there is a balance between textbook movement and intensity. You could perform 10 of the best squats you’ve done in your life every minute but that won’t give you what you need. Instead, you need to find you own balance between form and intensity depending on how you move and what you are capable of.
So consider this before you start – film yourself from the side completing 10 squats in a row, each one progressively deeper. Watch the video back and see at what depth you lose any spinal curve or get some undesirable pelvic tilting. Once you have decided on the depth you are capable of, try hitting 10 more reps at a reasonably fast pace, watch it back and see how well you can handle that depth at speed. This should give you a good understanding of what you can, and should do, during this workout.
For the push-ups, you have to leave your ego at the door. If you don’t have a good position and full range on these immediately scale to a kneeling push-up. Not just for the volume you will be doing but for health of the shoulder, elbow and wrist.
So now you have all you’ll need to complete the 1000 rep workout challenge. I know it’s not as good as being out on your bike but hey, it’ll improve your riding a ton more than sitting on the coach.
Choose your level
We’re all about purposeful time. So ours are tailored, sport-specific fitness programs designed to cater to the particular demands you face in your chosen sport, benefit your overall fitness and improve your bike handling. With our Fit4Racing or the new Fit4Riding programs, you'll always be ready.
Fit4Racing is our top tier, original product. Designed with our pro's for all levels of riders. 3 full strength and conditioning training days, with a 4th day of multiple training options including on bike training.£45 per month
Fit4Riding is our training for everyone, think of it as Fit4Racing 'Light'. 2 days of stripped back strength and conditioning and an optional on bike effort on day 3. All achievable with bodyweight or limited equipment.£25 per month
Got a question?
We're here to help
Still not sure or training is for you? You’ll find various workouts and testing you can try out for free – we don’t specify a minimum period on the program, and you can cancel any time, hassle-free. We’re with you all the way too, so if you have any questions just get in touch and we’ll be here to help.