Are you ready to elevate your fitness game? The HIIT 100 Push Ups & Squats Per Day workout is an advanced 30-day challenge designed to boost your strength, endurance, and overall fitness. By incorporating 100 push-ups and squats into your daily routine, you'll rapidly improve upper body and lower body strength. High-intensity interval training (HIIT) principles supercharge this workout, ensuring you burn calories, build muscle, and increase cardiovascular capacity. With the support of a personal trainer, you'll learn proper form and technique to maximize results and minimize injury risk. Get ready to transform your body and achieve impressive results with this challenging yet rewarding workout regimen.
This workout consists of two exercises performed as a superset: push-ups and sit squats. A push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability. It's a great way to build upper body strength and endurance. Sit squats, on the other hand, work the lower body by targeting the quadriceps, hamstrings, and glutes. The combination of these two exercises provides a full-body workout, making it an efficient way to build strength and muscular endurance.
Performing 5 sets of 20 reps for each exercise may seem challenging, but it's a great way to push your limits and see progress over time. For the push-ups, focus on maintaining proper form throughout each set, keeping your body in a straight line and lowering your chest to the ground before fully extending your arms. For sit squats, make sure to lower yourself into a deep squat position while keeping your chest up and then driving through your heels to return to standing.
Remember to listen to your body and adjust the number of reps or sets if needed. It's important to challenge yourself, but also to work within your capabilities to avoid injury. Make sure to warm up before starting the workout and to cool down and stretch afterwards to aid in recovery and reduce muscle soreness.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 2
This workout consists of a challenging superset that targets multiple muscle groups. The push-up is a classic exercise that engages the chest, shoulders, triceps, and core. Performing 5 sets of 20 reps will help build upper body strength and endurance. To maintain proper form, focus on keeping your body in a straight line from head to heels, and engage your core throughout the movement.
The sit squat is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes. By combining it with the push-up in a superset, you'll efficiently work your entire body. Perform the sit squats with proper form, ensuring that your knees stay in line with your toes and your weight is distributed evenly through your feet. With 5 sets of 20 reps, you'll feel the burn in your lower body.
Remember to rest for a brief period between sets to allow for recovery and maintain proper form. Incorporating this push-up and sit squat superset into your routine will help you build strength, endurance, and overall athleticism.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 3
Get ready to build upper body and lower body strength with this challenging workout. The first part of the workout consists of 5 sets of 20 reps of push-ups. Push-ups are a fantastic bodyweight exercise that targets the chest, shoulders, and triceps. Focus on maintaining a straight line from head to heels and engage your core for maximum benefit. Immediately following the push-ups, you'll transition into 5 sets of 20 reps of sit squats. Sit squats are a great compound exercise that targets the quadriceps, hamstrings, and glutes. Remember to keep your chest up, maintain a neutral spine, and engage your core throughout the movement. This superset workout will challenge your muscles and improve both strength and endurance.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 4
Get ready for a high-intensity workout that will push your strength and endurance to the limit. This challenging routine consists of two super sets. The first set starts with 5 sets of 20 reps of push-ups, targeting your chest, shoulders, and triceps. Push-ups are a versatile and effective bodyweight exercise that engages multiple muscle groups. The second exercise in this set is the sit squat, which also comprises 5 sets of 20 reps. Sit squats are an excellent lower body workout that targets your quadriceps, hamstrings, and glutes. The combination of these two exercises in a superset format makes for an intense and effective workout that will leave you feeling the burn. Remember to maintain proper form throughout in order to maximize the benefits and reduce the risk of injury.
To get the most out of this workout, focus on controlled movements and engage your core for stability. Proper form is crucial for both push-ups and sit squats. When performing push-ups, ensure that your body forms a straight line from head to heels, and your elbows stay close to your body. For sit squats, keep your chest up, and lower down as if you were sitting back into a chair. Also, remember to breathe regularly and stay hydrated during the workout. With dedication and persistence, this workout will help you build strength, endurance, and muscular definition.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 5
This intense workout features two powerful exercises, the push-up and the sit squat, organized into a superset format for optimal results. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body. By performing 20 reps for 5 sets, you'll effectively improve upper body strength and muscular endurance. The sit squat is an excellent lower body exercise that activates the quadriceps, hamstrings, and glutes. With the same 5 sets of 20 reps, your legs will be pushed to the limit, promoting muscle growth and overall lower body strength.
To maximize the benefits of this workout, it's important to maintain proper form throughout each set. For push-ups, ensure a straight line from head to heels with elbows at a 45-degree angle to the body. During sit squats, focus on keeping your chest up, back straight, and squatting down until thighs are parallel to the ground. Remember to breathe evenly and take short breaks between sets if needed. If you're new to these exercises, feel free to modify the reps or sets to align with your fitness level, gradually building up as you grow stronger. This challenging but rewarding superset workout will push your physical limits and leave you feeling accomplished and energized.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 6
Get ready to challenge your upper and lower body with this intense superset workout. Start with push-ups, targeting your chest, shoulders, and triceps. Keep your body in a straight line, engage your core, and lower yourself until your chest touches the floor. As you push back up, focus on fully extending your arms. After completing your set, move directly into sit squats to fire up your lower body. With your feet shoulder-width apart, lower into a squat position while keeping your chest up and your weight in your heels. As you stand back up, drive through your heels and squeeze your glutes. Complete 5 sets of 20 reps for each exercise to maximize muscle endurance and strength. Make sure to maintain proper form throughout the entire workout for optimal results.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 7
This challenging workout consists of two supersets targeting different muscle groups, providing a full-body workout. The first superset consists of push-ups, which are an effective bodyweight exercise for building upper body strength and targeting the chest, shoulders, and triceps. It also engages the core muscles for stability. The second exercise in this superset is the sit squat, which is a compound movement targeting the lower body, including the quadriceps, hamstrings, and glutes. This exercise also engages the core for stability and balance.
Perform 5 sets of 20 reps for each exercise in the superset with minimal rest between sets to keep the intensity high. The combination of push-ups and sit squats will challenge your body and provide a great workout for both strength and endurance. As with any exercise program, it's important to maintain proper form and technique to prevent injury and maximize results. Be sure to warm up before starting the workout and cool down afterwards to aid recovery.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 8
This workout focuses on building both upper body and lower body strength through a superset of push-ups and sit squats. The push-up is a classic compound exercise that engages the chest, shoulders, and triceps while also activating core muscles for stability. Performing 5 sets of 20 reps challenges endurance and muscle strength. Sit squats, on the other hand, target the lower body, specifically the quadriceps, hamstrings, and glutes. This exercise also involves the core for stability and balance. By incorporating 5 sets of 20 reps, you can enhance leg strength and endurance. Alternating between push-ups and sit squats in a superset format provides a balanced full-body workout, promoting muscular development and overall fitness. Remember to maintain proper form and breathing technique throughout the sets to maximize effectiveness and reduce the risk of injury.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 9
This workout is designed to target your upper body, core, and lower body using two effective bodyweight exercises. The push-up is a classic exercise that engages your chest, shoulders, triceps, and core, while the sit squat is a dynamic movement that works your quads, hamstrings, glutes, and core.
When performing the push-up, focus on maintaining a straight line from head to heels to ensure proper form and maximize the effectiveness of the exercise. Keep your core engaged throughout the movement and lower your body until your chest nearly touches the ground before pushing back up.
For the sit squat, start with your feet shoulder-width apart and lower your hips back and down as if sitting into an imaginary chair. Keep your chest up and weight in your heels as you lower down, then drive through your heels to return to a standing position. This exercise targets multiple muscle groups while also challenging your balance and coordination.
Performing these exercises in a superset format helps to elevate your heart rate, improve muscular endurance, and enhance overall calorie burn. It's a time-efficient way to train multiple muscle groups and elevate your fitness level. Remember to maintain proper form and breathing throughout each set to maximize the benefits of this workout.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 10
Looking to build strength in both your upper and lower body? This challenging superset workout is just what you need. The first superset pairs push-ups with sit squats, targeting your chest, shoulders, triceps, quads, hamstrings, and glutes. Performing 5 sets of 20 reps for each exercise, you'll be sure to feel the burn and see results as you push yourself through each set.
Push-ups are a classic and effective bodyweight exercise that engage multiple muscle groups, particularly the chest, shoulders, and triceps. The sit squat, on the other hand, is a powerful lower body exercise targeting the quads, hamstrings, and glutes. By alternating between these two exercises, you'll be challenging your entire body and enhancing your overall strength.
Remember to maintain proper form throughout each rep, and focus on controlled movements. As always, listen to your body and adjust the intensity as needed. Be sure to warm up thoroughly before diving into this workout, and follow it up with some stretching to aid in muscle recovery.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 11
This workout focuses on building both upper body and lower body strength through a combination of push-ups and sit squats. The first superset consists of 5 sets of 20 reps of push-ups, a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. The second superset also includes 5 sets of 20 reps, this time with sit squats. Sit squats are an effective lower body exercise that engages the quadriceps, hamstrings, and glutes, helping to build strength and muscular endurance. It's important to maintain proper form throughout both exercises to maximize their benefits and reduce the risk of injury. Remember to breathe properly and focus on controlled movements for optimal results. This combination of exercises provides a well-rounded workout for individuals looking to develop overall strength and endurance in both the upper and lower body.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 12
This workout is designed to challenge your upper body and lower body simultaneously with a combination of push-ups and sit squats. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. Performing 20 reps for 5 sets will help to build endurance and strength in these key muscle groups.
Supersetted with the push-ups are sit squats, an effective lower body exercise that works the quadriceps, hamstrings, and glutes. By performing 20 reps for 5 sets, you'll develop muscular endurance and improve lower body strength. The combination of these two exercises in a superset format provides an efficient and challenging full-body workout.
To maximize the benefits of this workout, focus on maintaining proper form throughout each set. Keep your body in a straight line during push-ups, with core engaged and elbows at a 45-degree angle. During sit squats, ensure that your knees do not extend beyond your toes and that your weight is evenly distributed across your feet. Remember to warm up before starting the workout and cool down properly at the end to prevent injury and aid recovery.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 13
This intense workout consists of two challenging exercises performed in supersets to maximize your effort. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower body for stability. Performing 5 sets of 20 reps will help build upper body strength and muscular endurance. On the other hand, the sit squat, also known as the prisoner squat, is an effective lower body and core exercise. By combining squats with a seated position, you engage your quads, glutes, hamstrings, and core muscles with every rep.
To get the most out of this workout, focus on maintaining proper form throughout each set. For push-ups, keep your body in a straight line from head to heels, and lower your chest until it nearly touches the ground. For sit squats, ensure that your knees align with your toes as you lower into the seated position. Remember to breathe consistently and engage your core for stability.
Incorporating this routine into your fitness regimen can help improve overall strength, endurance, and muscle tone. Make sure to warm up properly before starting, and cool down and stretch your muscles after completing the workout to aid recovery and reduce muscle soreness. With dedication and consistency, you'll experience the benefits of this challenging yet rewarding exercise regimen.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 14
Get ready to push your limits with this challenging workout that comprises two powerful supersets. The first superset kicks off with the classic push-up, targeting your chest, shoulders, triceps, and core. Performing 5 sets of 20 reps for the push-up will not only promote muscle endurance but also enhance upper body strength. Engage your core and maintain proper form throughout each set to maximize the effectiveness of this exercise.
Following the push-up, transition seamlessly into the sit squat to keep the momentum going. The sit squat is an excellent compound exercise that targets your quadriceps, hamstrings, and glutes. By completing 5 sets of 20 reps, you'll not only elevate your lower body strength and endurance but also stimulate overall muscle growth. Remember to keep your chest up, back straight, and push through your heels as you rise from the squat position.
This workout is designed to challenge both your upper and lower body, providing a comprehensive strength and endurance boost. As with any workout, it's crucial to maintain proper form and technique to minimize the risk of injury and maximize results. Incorporate this routine into your fitness regimen and watch as your strength and endurance soar to new heights.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 15
This workout is designed to work on your upper body and lower body simultaneously for maximum strength and endurance gains. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps. Performing 20 reps for 5 sets will challenge your upper body endurance while also promoting muscle growth and definition. Sit squats, on the other hand, focus on the lower body, targeting the quadriceps, hamstrings, and glutes. This exercise also engages the core for stabilization and strength. By combining these two exercises in a superset format, you will experience an intense full-body workout that will push your limits and help you achieve your fitness goals.
To ensure proper form during push-ups, keep your body in a straight line from head to heels, engage your core, and lower yourself until your chest nearly touches the ground. For sit squats, stand with your feet shoulder-width apart, lower yourself into a squat position until your thighs are parallel to the ground, and then explosively push yourself back up to the standing position. Remember to engage your core and keep your back straight throughout the movement.
Incorporating this workout into your routine on a consistent basis will not only improve your strength and endurance, but also contribute to a toned and lean physique. It's important to listen to your body and adjust the sets and reps as needed to match your current fitness level. Don't forget to refuel your body with a balanced post-workout meal to aid in muscle recovery and growth.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 16
This intense workout consists of two challenging exercises, to be performed in a superset fashion. The push-up, a classic bodyweight exercise, targets the chest, shoulders, and triceps, while also engaging the core for stability. Performing 5 sets of 20 reps will not only help in building strength and endurance, but also aid in enhancing overall upper body development. Following this, the sit squat, also known as the bodyweight squat, promotes lower body strength and muscular endurance. By executing 5 sets of 20 reps, you will engage the quadriceps, hamstrings, glutes, and even the core muscles.
It is important to maintain proper form and technique throughout each set to maximize the effectiveness of the workout. As you progress through each set, focus on controlled movements and ensure that you complete the full range of motion for each exercise. Additionally, remember to breathe consistently and stay hydrated to optimize performance and aid in recovery.
This workout is a great way to challenge and enhance both upper and lower body strength, as well as overall endurance. Remember to listen to your body and adjust the sets and reps as needed, ensuring that you are pushing yourself while still maintaining proper form to prevent injury.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 17
This workout consists of two super effective exercises, push-ups and sit squats, organized into a superset. The push-up primarily targets the chest, shoulders, and triceps, while also engaging the core and lower back muscles. Meanwhile, the sit squat is a dynamic lower body exercise that works the quadriceps, hamstrings, and glutes, helping to improve lower body strength, power, and endurance.
Perform 5 sets of 20 reps for each exercise, with minimal rest between the push-ups and sit squats to keep the intensity high. Ensure proper form throughout each set, maintaining a straight back during push-ups and keeping the knees aligned with the toes in sit squats. Push yourself to complete each set with good technique, gradually increasing the intensity as your strength improves.
Remember to warm up thoroughly before starting this workout, and perform some light stretching for the chest, shoulders, and lower body muscles. Additionally, hydrate well and fuel your body with a balanced meal containing carbohydrates and lean protein after the session to support muscle recovery and growth.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 18
This workout is designed to challenge and build strength in the upper body, core, and lower body. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. Performing 5 sets of 20 push-ups will help to increase upper body strength and endurance.
Sit squats are a compound exercise that work the quadriceps, hamstrings, glutes, and core muscles. This exercise also provides a cardiovascular benefit due to the continuous movement and increased heart rate. By completing 5 sets of 20 sit squats, you'll not only strengthen and tone your legs but also improve overall lower body functional strength.
Remember to maintain proper form throughout each exercise, engaging the muscles and moving through the full range of motion. It's essential to breathe properly and listen to your body, modifying the exercises if needed. This workout is a great way to challenge yourself and enhance your overall fitness level.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 19
Get the most out of your workout with this intense push-up and sit squat superset routine. The push-up is a classic exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability. By performing 5 sets of 20 reps, you'll build both strength and endurance in these key muscle groups. The sit squat, on the other hand, is a dynamic lower body exercise that combines elements of both a sit-up and a squat. This compound movement targets the quads, glutes, and core, providing a full lower body workout. By completing 5 sets of 20 reps, you'll challenge your lower body while also improving your cardiovascular endurance. By pairing these two exercises in a superset, you'll maximize your workout efficiency and see greater gains in overall strength and endurance.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 20
This workout consists of two challenging supersets designed to target your upper and lower body. The first superset includes push-ups, which are a great compound exercise that engages multiple muscle groups, including the chest, shoulders, and triceps. The second exercise in this superset is the sit squat, which targets the quads, hamstrings, and glutes. By performing these exercises back to back, you can elevate your heart rate and maximize calorie burn while also building strength and endurance.
To perform the push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. For the sit squat, stand with your feet shoulder-width apart, lower into a squat position, and then sit back onto the ground before standing up again. Remember to engage your core and keep your chest lifted throughout the movement.
To maximize the benefits of this workout, focus on maintaining proper form and control throughout each set. It's important to listen to your body and take breaks if needed, but aim to challenge yourself with each repetition. With consistent effort, this workout can help you build both strength and muscular endurance.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 21
This workout routine combines two effective exercises - push-ups and sit squats. The push-up is a versatile exercise that targets multiple muscle groups including the chest, shoulders, and triceps. It also engages the core for stability. Start in a plank position with hands shoulder-width apart, lower your body until your chest nearly touches the floor, then push back up to the starting position. Sit squats are great for lower body strength and stability. Begin in a seated position, stand up, then sit back down - engaging your glutes, quads, and hamstrings.
Perform 5 sets of 20 reps for each exercise, aiming for controlled and steady movements throughout. Remember to maintain proper form to maximize the benefits and reduce the risk of injury. This superset routine will challenge your upper body, lower body, and core, ultimately leading to improved strength and endurance. It’s important to listen to your body and adjust the exercises as needed to ensure a safe and effective workout.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 22
This workout routine includes a challenging combination of push-ups and sit squats, designed to help you build upper body and lower body strength. With 5 sets of 20 reps for each exercise, this workout will push your muscles to their limits, helping you to achieve that toned and strong physique you've been aiming for. Push-ups are a fantastic compound exercise that engage multiple muscle groups including the chest, shoulders, and triceps. By performing 5 sets of 20 reps, you'll be targeting these muscles effectively for maximum growth and definition. Sit squats are an excellent lower body exercise, targeting the quadriceps, hamstrings, and glutes. By incorporating 5 sets of 20 reps into your workout, you'll be promoting muscle endurance and strength in your lower body, helping you to achieve better overall athletic performance. Embrace the challenge, stay consistent, and you'll be amazed by the progress you can make with this powerful workout routine.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 23
This workout focuses on building both upper body and lower body strength through a combination of push-ups and sit squats. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core for stability. Performing 5 sets of 20 reps will help to increase muscular endurance and overall upper body strength. Sit squats, on the other hand, are an effective lower body exercise that targets the quadriceps, hamstrings, and glutes. By incorporating sit squats into this workout with the same set and rep scheme, you'll also be working on improving lower body strength and muscular endurance. Remember to maintain proper form throughout the exercises and focus on controlled movements for maximum benefit.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 24
Get ready to take your workout to the next level with this challenging superset routine. The first superset combines push-ups and sit squats to target multiple muscle groups and provide a full-body workout. With 5 sets of 20 reps for each exercise, you'll be sure to build strength and endurance. Push-ups are great for targeting the chest, shoulders, and triceps, while sit squats engage the lower body, including the quads, glutes, and hamstrings. By performing these exercises back to back with minimal rest, you'll boost your heart rate and maximize calorie burn.
To get the most out of this workout, focus on maintaining proper form throughout each set. For push-ups, keep your body in a straight line from head to heels, and lower your chest towards the ground while keeping your elbows close to your body. For sit squats, lower your hips back and down as if sitting into an invisible chair, then drive through your heels to return to standing. Remember to breathe consistently and engage your core for stability. As always, listen to your body and adjust the reps or sets as needed to match your fitness level. With dedication and consistency, this superset workout will help you reach your strength and endurance goals!
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Exercise / Sets
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1
Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 25
Get ready to challenge your upper body and lower body with this intense superset workout. The combination of push-ups and sit squats will target multiple muscle groups and elevate your heart rate for an effective full-body workout.
Start with the push-up, a classic bodyweight exercise that engages the chest, shoulders, triceps, and core. Aim for 5 sets of 20 reps, ensuring that you maintain proper form throughout to maximize the effectiveness of the exercise. Keep your body in a straight line from head to heels, engage your core, and lower your chest down to elbow level before pushing back up.
Immediately transition to the sit squat, an efficient lower body exercise that combines elements of a sit-up and a squat. Perform 5 sets of 20 reps, focusing on engaging your quadriceps, hamstrings, glutes, and core muscles. Keep your feet shoulder-width apart, lower your body into a seated position, then drive through your heels to stand back up. Remember to maintain a strong core and upright posture throughout the movement. This workout not only helps in building strength and endurance, but also aids in improving overall body stability and stamina.
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Exercise / Sets
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1
Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 26
Get ready to challenge your upper body and lower body with this intense superset workout. The first superset consists of push-ups, an excellent exercise for targeting the chest, shoulders, and triceps, and sit squats, which engage the quadriceps, hamstrings, and glutes. Performing these exercises back to back not only maximizes efficiency but also increases the intensity of your workout, helping you build strength and endurance. Start with 5 sets of 20 reps for each exercise, focusing on maintaining proper form and controlled movements throughout.
As you progress through each set, pay close attention to your breathing and make sure to take short breaks between sets to allow your muscles to recover. Remember to engage your core during both exercises to enhance stability and protect your lower back. To add an extra challenge, consider increasing the number of reps or exploring variations such as incline push-ups to target different muscle groups. With consistency and dedication, this superset workout will help you achieve a fitter and more toned physique.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 27
Get ready to elevate your fitness game with this challenging workout! The first superset consists of push-ups and sit squats. Start with 5 sets of 20 reps for each exercise. For the push-ups, focus on maintaining a straight line from head to heels, engaging your core and keeping your elbows close to your body. If standard push-ups are too challenging, you can modify by performing them on your knees. As for the sit squats, ensure proper form by keeping your chest up, sitting back as if into an imaginary chair, and keeping your knees behind your toes. When performing supersets, take minimal rest between the two exercises to keep your heart rate up and maximize the benefits of the workout. Remember to maintain proper breathing throughout the sets to optimize your performance.
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Exercise / Sets
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Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 28
Get ready for an intense full-body workout with this superset routine. The first superset consists of push-ups, which target the chest, shoulders, and triceps, and sit squats, which engage the quadriceps, hamstrings, and glutes. Perform 5 sets of 20 reps for each exercise, aiming to maintain good form and controlled movements throughout. For the push-ups, focus on keeping your body in a straight line and lowering your chest to the ground before pushing back up. During the sit squats, keep your back straight, chest up, and weight in your heels as you lower into each squat.
Supersets are an efficient way to maximize your workout in minimal time. They help to keep your heart rate elevated while providing active recovery for the muscles involved. This routine will not only help in building muscular endurance but also increase overall strength. Remember to warm up thoroughly before starting and cool down properly at the end. It's essential to listen to your body and adjust the exercises as needed if you're a beginner or have any existing health conditions.
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Exercise / Sets
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1
Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 29
This workout is designed to challenge and build both upper body and lower body strength. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower back. Performing 20 reps for 5 sets will not only increase muscular endurance but also improve overall upper body strength. Sit squats are an effective lower body exercise that engage the quadriceps, hamstrings, and glutes. They also help improve mobility and balance. By combining these two exercises into a superset, you can effectively target both major muscle groups in a time-efficient manner. The push-up will challenge the upper body, while the sit squat will engage and strengthen the lower body. It's essential to focus on maintaining proper form and control throughout each repetition to maximize the benefits of this challenging superset workout.
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Exercise / Sets
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1
Push-up5 sets • 20 reps
2
Sit Squat5 sets • 20 reps
Day 30
Get ready to work your upper body and lower body with this challenging workout. The push-up is a classic exercise that targets the chest, shoulders, and triceps, while also engaging the core muscles for stability. Performing 5 sets of 20 reps will help build muscular endurance and strength in these key areas. Additionally, the sit squat is an effective lower body exercise that works the quads, hamstrings, and glutes. This compound movement also engages the core and helps improve overall lower body strength and stability. Incorporating 5 sets of 20 reps will truly challenge your leg muscles and boost your lower body strength. By pairing these exercises together in a superset, you can engage multiple muscle groups and keep your heart rate elevated for an effective full-body workout.
