Full-body 100 rep DB (Full gym)

This is a great bunch of Full-Body Workouts that I have done with a single pair of dumbbells (DB) at home or in a crowded gym.

The key is to try not to rest between exercises. These are “high reps” and should be done as rest/pause sets. Pick one pair of DB for the entire session. I use a weight that would be challenging to shoulder press 20-30 times.

Every individual exercise will be done for a total of 100 reps. Thus, every additional exercise adds 100 reps to the total for the session.

(40+30+20+10 = 100 reps)

I recommend rest-pauses of only 1-10 seconds.

Perform every round as Supersets, meaning do exercises back-to-back completing 40 reps of each for the first round, followed by 30 reps of each exercise, then 20, 10. Try not to put the weights down and stick with the same pair of DBs throughout the whole workout.

Full-body DB Superset = 800 reps!!!

1. DB shoulder press x 40 reps

2. DB front squat x 40 reps

3. DB bicep curls x 40 reps

4. DB alternating reverse lunges x 40 reps

5. DB alternating plank row x 40 reps

6. DB chest press (lying on the floor) x 40 reps

7. DB lying tricep extensions (skull crushers) x 40 reps

8. Sit-ups x 40

9. Start back at exercise #1 and complete 30 reps

10. After doing 30 reps of all 8 exercises, start back at #1 and do 20 reps, then a final round of 10 reps.

Short on time??? Try the 500-rep version (or make up your own).

1. DB shoulder press x 40 reps

2. DB front squat x 40 reps

3. DB alternating plank row x 40 reps

4. DB chest press (lying on the floor) x 40 reps

5. Sit-ups x 40

6. Start back at exercise #1 and complete 30 reps

7. After doing 30 reps of all 5 exercises, start back at #1 and do 20 reps, then a final round of 10 reps.

Want a Body-weight (BW) version?

1. Jumping jacks x 40, 30, 20, 10

2. BW squats x 40, 30, 20, 10

3. Push-ups x 40, 30, 20, 10

4. Jump-lunges x 40, 30, 20, 10

5. BW inverted rows (see below, each variation increases in difficulty from left to right) x 40, 30, 20, 10