Hi Fusers 🙂
As most of you know, this past month we’ve been working on the infamous 10,000 Rep Challenge, where you do 100 reps of 5 exercises–squats, lunges, burpees, push-ups and sit-ups–for 20 days out of the month of October. At the end of 20 days, you will have completed 2,000 reps of each of the 5 exercises, totaling a whopping 10,000 reps. Whew!
The purpose of this challenge was not to scare you, but was to focus on increasing muscular endurance. According to Livestrong.com, muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. Performing multiple repetitions of an exercise is a form of muscular endurance, as is running or swimming.
In strength training, an example of muscular endurance is how many repetitions one can do of a specific exercise without needing to rest. The 10,000 rep challenge was just that–how many reps could you perform of each exercise in a row without stopping. We saw a couple different strategies–some people did 5 sets of 20 reps of each exercise, knocking all 100 reps in one workout. Others did 5 sets of 10 reps of each exercises twice a day to complete the 100 reps. Both strategies got the job done.
Another purpose of this challenge, other than increasing your muscular endurance, was to show you that even if you only have 20 minutes to workout, you can accomplish a lot with very little. To complete 5 sets of 10 reps of 5 bodyweight exercises takes less than 15 minutes–anyone can do this no matter where you are, you just need your body and a small amount of space. It might not be realistic to continue doing 100 reps a day, but everyone can find 15 minutes in your day to complete 5 sets of 10 reps of 5 bodyweight exercises. Consistency is what matters most and gets long-term results and maintenance.
So Train Smarter. Live Better. See results and improve your quality of life. If you’re interested in signing up for a free fitness consult to join our wonderful, supportive fitness community, please fill out the contact form below.
Yours in health,
Fuse Fitness Team