The 100 Workout: The Ultimate Transformation Plan Part III


Sometimes when you’ve got a good thing going, it’s just too hard to say goodbye.  That’s why I decided last week to immediately get to working adding a third and final part to The 100 Workout.  Since the first two segments of The 100 Workout have already focused on hitting your upper and lower body, to close this trilogy out, we’re going for an all core workout today.

If you aren’t familiar with The 100 Workout, I would suggest checking out the first two parts to get familiar with this style of workout.  We’re doing 100 reps or 100 seconds of work, using a variety of exercises and cardio movements to really pump your heart rate and shred those muscles up.  The 100 Workout is also getting some pretty rave reviews, so you might even want to consider throwing these workouts into your overall routine from time to time.

So whether you’ve tried the above workouts or not, you’ve absolutely got to get with it and jump onto part III of this amazing workout plan.  The 100 Workout has been absolutely tearing people up, so if you’re stuck in a rut, can’t get over a plateau, or are just looking for a new workout routine, The 100 Workout is worth a look.  So without further adieu, let’s get right into things…

The 100 Workout Part III

So as I mentioned above, we’re going for an all core workout today.  In case you weren’t aware, “core” actually refers to more than just that six-pack (or wannabe six-pack).  Your core muscles include your abdominals, obliques, and lower to mid-back muscles.  The prominent muscles that stabilize your spinal column, keep you upright, and protect you from injury are all considered part of your “core”.  With that in mind, these are the muscles we’re looking to target today; and as you’ll see, I think we do a pretty good job of blasting them out and leaving you feeling tight, toned, and pretty amazing.

Remember, there are no prescribed sets here – just complete the 100 reps or 100 seconds of work in as few sets as possible.  Push yourself to go hard – don’t let too much time go by between reps!

If you’re not counting at home, the core 100 Workout adds up to 500 reps and 300 seconds (5 minutes) of work.  After having done this workout myself, and led a few groups through the routine, it seems most are completing things in about 25-30 minutes.  The fact you’re pushing yourself to keep things under half an hour is really going to introduce a cardiovascular element to this – which as we ALL know by now, is absolutely vital in any type of core training routine…..provided you’re actually trying to make that six-pack visible.

So with the last part of The 100 Workout, you should be all set to include this high rep/high-intensity style workout regimen into your overall program.  If you need a little extra help or are looking for something more customized to your specific goals, leave a message below and I’ll get you set up with something.  If you want to talk to us about this workout on Twitter – be sure to use #The100Workout in your tweet!

4 thoughts on “The 100 Workout: The Ultimate Transformation Plan Part III”

  1. Question for you! What training schedule would you recommend for doing all 3 100 parts. Since there should be 1-2 days b/t the upper body workouts, where should the lower body & core workouts fall into? Should everything be done in order?…. upper body pt 1, upper body pt 2, lower body, core? Thanks in advance!

    1. Hey Beth – thanks for the question. I’d recommend a split like this:
      Day 1: Upper Body 1
      Day 2: Lower Body
      Day 3: Core
      Day 4: Upper Body 2
      Day 5: Rest

      Hope that helps. If you are looking for a little more customization to your specific circumstances, just let me know!


      1. Thanks Matt, just read your latest blog post and when you break down by day 1 vs specific days…. it makes much more sense. I’m so use to “monday, tuesday, etc”. this new type of “scheduling” will be a nice change of pace! Thanks again!

      2. I agree – sometimes we get so stuck in that Monday-Friday thing and limit ourselves and the diversity of workouts we do. Glad you enjoyed this article – let me know if any questions pop up in the future!


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