100 Days WorkOut programme was developed as an educational course for beginners in calisthenics and street workout as well as for those who want to get in shape from the scratch. The programme could be easily adapted to any level of fitness background, and the information in programme would be interesting and useful for people who have already been training for several years too.

The programme is based on the circuit training with 3-4 exercises, which are performed one by one without rest in between. Additionally all participants will receive every day posts with information about exercises, training, dieting, workout, motivation and other adjacent areas. Our main goal is to EDUCATE the participants of the programme.

The author of the programme - Anton WasD Kuchumov, one of the founders of Street/Ghetto Workout in Russia and the leader of WorkOut: Fitness from the streets (www.workout.su) project. English version of the programme was developed with the great help of the following people: ogrudko, kiss. I would also like to thank the following people for help with translating the programme into english: ogrudko, @Gunner89, Lezvie, Elvie, Krio, @arhizmei, mtbrDot & Vitali Zhamoidik.

PREPARATION

<url="http://workout.su/forum_thread/4284">5 reasons to join 100 Days WorkOut Programme</url>
<url="http://workout.su/forum_thread/5347">Goals of 100 Days WorkOut programme</url>
<url="http://workout.su/forum_thread/5373">Some organizational moments before the start</url>


BASIC block

<url="http://workout.su/forum_thread/5435">Day 1. BASIC block routine</url>
<url="http://workout.su/forum_thread/5516">Day 2. Warm-up</url>
<url="http://workout.su/forum_thread/5541">Day 3. Pull-ups</url>
<url="http://workout.su/forum_thread/5551">Day 4. Squats</url>
<url="http://workout.su/forum_thread/5559">Day 5. Push-ups</url>
<url="http://workout.su/forum_thread/5566">Day 6. Cool down</url>
<url="http://workout.su/forum_thread/5583">Day 7. Flexibility and stretching</url>

<url="http://workout.su/forum_thread/5585">Day 8. Calorie balance</url>
<url="http://workout.su/forum_thread/5586">Day 9. Proteins</url>
<url="http://workout.su/forum_thread/5592">Day 10. Fats</url>
<url="http://workout.su/forum_thread/5599">Day 11. Carbohydrates</url>
<url="http://workout.su/forum_thread/5603">Day 12. Glycemic index</url>
<url="http://workout.su/forum_thread/5655">Day 13. Ready-to-use food plan</url>
<url="http://workout.su/forum_thread/5658">Day 14. Diet as a life style</url>

<url="http://workout.su/forum_thread/5672">Day 15. Proper breathing</url>
<url="http://workout.su/forum_thread/5671">Day 16. How to learn pull-ups from the very beginning</url>
<url="http://workout.su/forum_thread/5673">Day 17. Caluses from the bar</url>
<url="http://workout.su/forum_thread/5686">Day 18. Injuries</url>
<url="http://workout.su/forum_thread/5687">Day 19. Sickness</url>
<url="http://workout.su/forum_thread/5688">Day 20. How to get back on track</url>
<url="http://workout.su/forum_thread/5689">Day 21. 10 000 hours</url>

<url="http://workout.su/forum_thread/5697">Day 22. Two basic principles</url>
<url="http://workout.su/forum_thread/5698">Day 23. Rest</url>
<url="http://workout.su/forum_thread/5702">Day 24. Sleep</url>
<url="http://workout.su/forum_thread/5706">Day 25. The best time for training</url>
<url="http://workout.su/forum_thread/5733">Day 26. Progress tracking</url>
<url="http://workout.su/forum_thread/5734">Day 27. Optimal result</url>
<url="http://workout.su/forum_thread/5735">Day 28. Time management</url>

<url="http://workout.su/forum_thread/5739">Day 29. New exercise: Lunges</url>
<url="http://workout.su/forum_thread/5749">Day 30. Sport and aging</url>
<url="http://workout.su/forum_thread/5753">Day 31. Why are you not losing weight?</url>
<url="http://workout.su/forum_thread/5764">Day 32. Why are you not gaining muscle mass?</url>
<url="http://workout.su/forum_thread/5768">Day 33. Why your muscles hurt after training?</url>
<url="http://workout.su/forum_thread/5774">Day 34. Why do people quit training?</url>
<url="http://workout.su/forum_thread/5779">Day 35. Motivation</url>

<url="http://workout.su/forum_thread/5781">Day 36. Understanding vs Repeating</url>
<url="http://workout.su/forum_thread/5785">Day 37. Winter training</url>
<url="http://workout.su/forum_thread/5787">Day 38. Bodytypes: Ectomorph, Endomorph & Mezomorph</url>
<url="http://workout.su/forum_thread/5792">Day 39. Body fat percentage</url>
<url="http://workout.su/forum_thread/5796">Day 40. Genetics</url>
<url="http://workout.su/forum_thread/5800">Day 41. Correct form</url>
<url="http://workout.su/forum_thread/5806">Day 42. Confidence (more confidence)</url>

<url="http://workout.su/forum_thread/5813">Day 43. Last week of BASIC Block</url>
<url="http://workout.su/forum_thread/5829">Day 44. Tempo</url>
<url="http://workout.su/forum_thread/5832">Day 45. Core muscles & ABS</url>
<url="http://workout.su/forum_thread/6345">Day 46. Myths about strength conditioning</url>
<url="http://workout.su/forum_thread/6152">Day 47. Cardio: busting myths</url>
<url="http://workout.su/forum_thread/6710">Day 48. Brief history of Street Workout movement</url>
<url="http://workout.su/forum_thread/6198">Day 49. The END of BASIC block</url>

ADVANCED block

<url="http://workout.su/forum_thread/6207">Day 50. ADVANCED block training scheme</url>
<url="http://workout.su/forum_thread/6210">Day 51. Pull-ups (revisited)</url>
<url="http://workout.su/forum_thread/6215">Day 52. Squats (revisited)</url>
<url="http://workout.su/forum_thread/6223">Day 53. Push-ups (revisited)</url>
<url="http://workout.su/forum_thread/6229">Day 54. Lunges (revisited)</url>
<url="http://workout.su/forum_thread/6231">Day 55. Listen to yourself</url>
<url="http://workout.su/forum_thread/6978">Day 56. Scientific fraud</url>

<url="http://workout.su/forum_thread/7002">Day 57. Advanced technique #2</url>
<url="http://workout.su/forum_thread/7012">Day 58. Some thoughts on water intake</url>
<url="http://workout.su/forum_thread/7037">Day 59: Sports nutrition and supplements. Do you need them?</url>
<url="http://workout.su/forum_thread/7618">Day 60. Alcohol and its harm</url>
<url="http://workout.su/forum_thread/7665">Day 61. Immune system</url>
<url="http://workout.su/forum_thread/7676">Day 62. Muscle cramps</url>
<url="http://workout.su/forum_thread/7688">Day 63. The Thoughts on Competitions</url>

<url="http://workout.su/forum_thread/7692">Day 64. Advanced technique #3</url>
<url="http://workout.su/forum_thread/7731">Day 65. How to do more pull-ups</url>
<url="http://workout.su/forum_thread/7737">Day 66. Ligaments and tendons</url>
<url="http://workout.su/forum_thread/7744">Day 67. Cardiovascular system</url>
<url="http://workout.su/forum_thread/7750">Day 68. 4 factors of Muscle Growth</url>
<url="http://workout.su/forum_thread/7762">Day 69. Myofibrils & Mitochondria training specifics</url>
<url="http://workout.su/forum_thread/7766">Day 70. Respect others (especially on the Internet)</url>

<url="http://workout.su/forum_thread/7767">Day 71. Advanced technique #4</url>
<url="http://workout.su/forum_thread/5910">Day 72. How to do more pull-ups</url>
<url="http://workout.su/forum_thread/5917">Day 73. Dips</url>
<url="http://workout.su/forum_thread/5949">Day 74. How to do a Muscle-Up?</url>
<url="http://workout.su/forum_thread/5982">Day 75. Exercise difficulty levels in calisthenics</url>
<url="http://workout.su/forum_thread/7775">Day 76. Rules of Sprinting</url>
<url="http://workout.su/forum_thread/7778">Day 77. Wise Parable</url>

<url="http://workout.su/forum_thread/7783">Day 78. Advanced technique #5</url>
<url="http://workout.su/forum_thread/7793">Day 79. Really HEAVY training routine</url>

TURBO block

ENDING

<url="http://workout.su/forum_thread/7626">Day 99. Rest and Announcement</url>