Do 100 pushups.You don’t have to try to get them all in one go. You can work your way up towards doing 100 pushups day by day. Start by trying to achieve small goals like 10 pushups. Then increase the margin by five or ten pushups each day until you can do 100 straight. Just beware that you don’t want to over-exercise your muscles. Doing too much can cause strains and pains on your tendons.
Run for 1 hour.If you have never fancied yourself as a cardio person, now is the time to make a change. One hour seems like a very long time if you have never run for that amount of time before. But what you can do is aim for a time trial where you run at your own pace. You can use apps like the Nike + running club to track your interval pace so that you will have enough energy to run for the full hour. It isn’t about distance or running as quickly as you can. It is about reaching the time limit.
Do a 100kg bench press.This is mainly for the men. The number 100 always has a nice ring to it and to lift 100 kilograms or more is a mighty feat of strength. For women, you can try to lift 60-70 kg as a feat. But if you can also get 100 kg, you will gain the admiration of the other men in your gym.
7-day strict diet.If you want to achieve your exercise goals, you need to maintain the right diet. Committing to a 12-week diet sounds difficult, which is why should challenge yourself to complete a 7-day diet first. You can force yourself not to consume items such as:
- Added sugar
- Processed foods
- Sweetened drinks
- Fried foods