Here is a quick and ever changing training program that can be performed pretty much anywhere, at any time. Bodyweight 100 is a body conditioning program that will help kick start your fitness or be a great addition to an already established training program.     Reverse Lunge with High Knee     The idea is to perform 100 reps. There are 15 exercises to choose from. Choose 10 of 15 exercises and perform 10 reps on each, equalling 100 reps. The next day you change it again, then again the next day and so on.   Using bodyweight means you can perform this program anywhere which is a great way of staying motivated being that you can workout in a gym, a park or in the living room in front of the TV. Your body is always with you so there is no excuse. The other great thing is the almost endless amount of bodyweight exercises that can be done and also a wide variety of beginner exercises, such as squats, to advanced exercises, like one arm push ups, so there is something for everyone.    

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When choosing the exercises for the day ensure that there is a balance, that you are working the whole body-  Upper body, Torso, Legs  and  Compound Moves . Doing so means you shouldn't over train one area and fatigue. After 2 weeks change some of the exercises, take a few out and add some new ones. The idea is to keep the body thinking, not allowing the muscles to get used to the regular movements. The reason for changing the exercises each day and the program each week is so the body is working at its maximal effort, the thing with normal programs is that your body gets used to the training its doing and because it gets easier the body doesn't have to work as hard which ,in turn, means that your fitness progression starts to level off.     I n Summary  

• Out of the 15 exercises below choose 10 and perform 10 reps on each.
• Try and keep an even balance between upper body, torso, legs and compound exercises.
• Minimal to no rest between each exercise.
• No two sessions should be the same.
• Change the exercises every two weeks

  Example Exercises Program   Upper Body

• Push Ups
• Dips
• Get Ups
• Hand Step Ups

    Torso

• Reverse Crunches
• Russian Twists
• Mountain Climbers
• Alt V-sits

Legs

• Prison Squats
• Sumo Squats
• Reverse Lunge with High Knee
• Get Ups

Compound  

• Burpee
• Tuck Jump
• Rock Up       EVERYWHERE IS YOUR GYM