The “300” Workouts (Home)

These workouts can be done with just a few dumbbells (DB) and a whole lot of grit.

Below are 6 different workouts that can be done at home if you have some moderate to heavy dumbbells. For each workout, you will complete at least 300 reps. Use the weights you have, and go beyond 10 or

• Each workout has 2 rounds of 3 exercises.

• For the first round, perform the lifts back-to-back completing at least 10 reps each lift.

• You will do 5 sets of these 3 lifts before moving to round 2

• In round 2, you will do 2 sets of 3 exercises, for at least 25 reps per set

• By the end of round 2, you will have done at least 50 reps of each of the 3 exercises.

Download the spreadsheet and track your progress.

Chest and Back - 300

5 sets of 10 reps for each exercise = 150 reps

1. DB Flat Chest Flys (1.5 reps)

2. DB One-arm Rows (1.5 reps) - R & L

3. DB Flat Bench Press (alternating arms)

2 sets of 25 for each lift = 150 reps

1. DB High Row on an incline bench

2. DB Pull-over

3. DB seated Reverse Flys

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Legs - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. DB Goblet Squat

2. Single-leg Bulgarian Split-squat - R

3. Single-leg Bulgarian Split-squat - L

Round Two: 2 sets of 25 for each lift

1. DB Step-ups

2. DB Stiff-leg Deadlifts

3. DB Overhead squats

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Shoulders and Lats - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. DB Arnold Shoulder Press

2. Wide-grip Pull-up (or prone lat pull-down)

3. DB Seated Shoulder-press (1.5 rep)

Round Two: 2 sets of 25 for each lift

1. DB One-arm Row (Lat focus) - R & L

2. DB Lateral Raises - R & L

3. DB Lying Pull-over

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Core & Calves - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. Toes-to-bar (or reverse crunches)

2. One-foot DB Toe-ups R & L

3. Single-leg Toe-touch Crunches (alternating, 10x each foot)

Round Two: 2 sets of 25 for each lift

1. One-foot Line Hops - R & L

2. Bicycle Crunches

3. Seated, then standing, DB Toe-ups

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Biceps and Triceps - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. DB Hammer Curl

2. DB Lying Skull Crusher

3. DB Seated Concentration Curl

Round Two: 2 sets of 25 for each lift

1. Close-grip Push-ups

2. DB 1.5 rep Curls

3. DB 1.5 rep Overhead Tricep extension

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Core & Forearms - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. Seated DB Wrist Curls

2. DB Jackknife Sit-ups

3. Standing Behind-the-back DB Wrist Curls

Round Two: 2 sets of 25 for each lift

1. Crunches

2. Seated DB Reverse Wrist Curls

3. Bicycle Crunches