The bodyweight 100 workout is great for beginners who want to attempt the bodyweight 500 workout.

The bodyweight 100 workout includes very basic exercises that build general strength and endurance. It's great for women who want to build more upper body strength, for people who will be starting a boot camp soon, for those who need to build stamina before starting workouts with a trainer, and for people who just recovered from an injury and need to re-build their strength and endurance.

The bodyweight 100 workout is a circuit so you go from one exercise to the next without resting. Do it for 3 weeks 2-3 times a week along with some cardio interval training. By the end of the month you can try the bodyweight 500 workout again and see where you're at. If at this point you still can't do it then it's time to get started with Turbulence Training for Fatloss.

Exercise
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. bodyweight 100 workout tip: Place hands behind head like prisoner.	Sets Reps Weight/ Resistance 1 20
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. bodyweight 100 workout tip: Drop to knees if necessary until you get stronger.	Sets Reps Weight/ Resistance 1 20
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. bodyweight 100 workout tip: Focus on breathing out as you jump and in as you squat.	Sets Reps Weight/ Resistance 1 10
Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region. 2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground. 3) Pull body up towards bar until bar touches chest. 4) Return to start position. bodyweight 100 workout tip: You can buy a pullup bar on amazon for $15 or use a smith machine or squat rack or the playground bars.	Sets Reps Weight/ Resistance 1 10
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg. bodyweight 100 workout tip: 10 on each side. Keep knee behind toes and push through the heel.	Sets Reps Weight/ Resistance 1 20
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. bodyweight 100 workout tip: Drop to knees if necessary until you get stronger. This is primarily a core and tricep exercise. Chest works too but not as much.	Sets Reps Weight/ Resistance 1 15
Close Grip Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body). 2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. bodyweight 100 workout tip: You can buy a pullup bar on amazon for $15 or use a smith machine or squat rack or the playground bars.	Sets Reps Weight/ Resistance 1 5

Love The Bodyweight 100 Workout Challenge? You'll Love Turbulence Training