At Home Fitness - 100 Burpees, Sit-Ups or BOTH Challenge

Updated: Mar 31, 2020

#painfreeposturemn #coachdeb #socialdistancing #athomeworkout #burpee #situp #athomefitness #covid19 #coronavirus

I'm taking note of all the scary (unsafe) fitness moves being put in social media right now - the sheer volume is staggering. 

Please be careful out there. High-stress periods are not the time to be adding a bunch of new moves you have little to no experience into your routine.  And at the same time, many of you might be stuck looking to social media for ideas on what you can do at home on your own with little to no equipment or coaching help.

Coach Deb's advice?

  1. Keep exercise familiar and straightforward.

  2. Focus on proper nutrition, hydration and rest. 

  3. Practice mindfulness and deep breathing.

  4. Call your family and friends 

  5. Plan for the future

That said, and with the world on pause, we're ALL doing what we can to maintain fitness with our routines disrupted. Here's a workout that requires no or little equipment.

100 Sit-Ups, Burpees or Both Challenge

Seven years ago, I participated in a 30-day challenge called The 100 Sit-Ups, Burpees, or Both Challenge!

I successfully completed the 30-day challenge, and by doing so, it really improved my fitness. I now regularly do sit-ups and burpees as an additional part of my fitness training.

These movements are designed for anyone who wants to improve their fitness and overall health with minimal equipment or resources, and in light of the current situation of #COVID-19 and #socialdistancing, it makes it a great time to re-post.

This challenge cancan be done daily for 30 days, and is just for fun (I know, some of you are thinking Sit-Ups and Burpees are fun?) Okay, maybe none of it is "fun" but, taking on a challenge and diligently planning and committing to something that will make you stronger has a life long positive impact!

You can break it down into smaller groups and reps, or you can do it all in one shot. For example, knock out groups of 10 burpees and ten sit-ups in between each episode of a show you're watching, or every half-hour if you're sitting and reading or working on the computer.

What is Required To Join the Challenge?

Nothing, nada, zip is required to joing the challnege, except a willingness to try to commit to 30 days of:

  1. 100 Sit Ups (Full Body) or

  2. 100 Burpees or

  3. 100 Sit Ups AND 100 Burpees

Personally, I am committed to doing option #3, 100 Sit-Ups, AND 100 Burpees. This challenge is free, and technically you can start it any day you like. 

For the competitive people: Complete 100 full reps of options 1, 2, or 3 by the end of each day. Remember, 99 or less = NO RX (completion). If you do less than, I suggest you start over at Day 1. That should be motivation enough!

For individuals who are less competitive or new to challenges, I want you to participate too! There is no need to feel or perceive being alienated from this opportunity. This challenge is also for anyone who is working towards IMPROVING his/her fitness level. Anything more than ZERO = a win in my books! So if that describes you, you can join the challenge too.  

Alternative Options

Consider starting with a proportion of the reps, and all movements have alternative options. If you need suggestions, message me! I'd love to help you.


  • Do half the reps

  • Step back and forward on the burpess instead of jumping

  • Place your arms on an elevated surface like the coffee or kitchen table and do half the range of the upperbody movement

  • Decrease the range of motion and perform to your best ability for the sit ups

Do what you can and CELEBRATE your accomplishment. Share it with others and stick to it! Before you know it, you'll increase your number of repetitions and overall endurance.

As your fitness improves, you can ADD movements to other exercises and expand your fitness base. Here's an example:

If you plan to join us, leave a comment below. Invite your friends and family! Let me know what option you select, and what I can do to be an encouragement to you! Also, you can post photos, videos, and comments (keep it clean!) on PainFree Posture MN Facebook Page.  

Remember, we're in this together, and I am here to help!

You can follow Deb on Facebook, Twitterand LinkedIn, or subscribe to her YouTube, or Instagram pages.

Stock Photo Credit: Head Photo Credit: Melissa Thome Photography

Author: Deb Preachuk, BRS, BPE, CF-L1, Pn-1, is a Comprehensive Certified STOTT Pilates Instructor, Level 2 Foundation Training Instructor, TBMM Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   In addition to running PainFree Posture MN, Deb is a Fitness Coach at Orangetheory Fitness and teaches regularly at the Apple Valley, MN location.

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