Workout of the week: 100 reps dumbbell strength workout

21st July 2025

100 reps dumbbell strength workout - Woman lifting dumbbells overhead in the strength area of EVO Fitness, surrounded by colorful weight plates and exposed brick walls.

ALL LEVELS/ 100 reps dumbbell strength workout / 30 minutes

Equipment: Dumbbells & gym mat

100 reps is not a number you usually see in a workout plan — and that’s the whole point. This approach flips the script. Instead of the usual sets, reps, and rest cycles, you get a full-body challenge that’s as fun as it is effective. By focusing on hitting 100 reps, this workout keeps your body and mind fully engaged, all while chasing that sweet, satisfying round number.

This 100 reps dumbbell strength workout features 4 exercises plus 1. Your mission? Complete 100 reps of each of the first 4 in under 30 minutes. Don’t panic — you don’t have to do 100 reps straight. Split them as you like: 10, 15, or even 25 reps if you feel bold. But here’s the catch: every time you switch to a new exercise, you must do 10 burpees.

Dumbbell push press
Dumbbell row
Dumbbell swing
Dumbbell deadlift
Burpees

Ready? Let’s hit the 100 reps!

WORKOUT SETUP

5 exercises
100 reps of each of the first 4 exercises, in no particular order
10 burpees each time you switch exercises
30 minutes
Equipment: Dumbbells & gym mat

WORKOUT EXERCISE LIST

1 – DUMBBELL PUSH-PRESS

100 reps

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Palms face in, elbows slightly forward.
Brace your core and bend your knees slightly to dip down. It’s not a full squat, just a quick bend to load the legs.
Explosively push through your feet and extend your legs as you press the dumbbells overhead in one fluid motion. Fully extend your arms at the top.
Lower the weights back to shoulder height under control.
Repeat.

2 – DUMBBELL ROW

100 reps

Stand tall with a dumbbell in each hand, palms facing in.
Hinge forward at the hips until your torso is almost parallel to the floor, keeping your core tight and back flat.
Drive your elbows back, squeezing your shoulder blades together as you pull the dumbbells towards your ribs.
Pause briefly at the top, then lower the weights with control.
Repeat.

3 – DUMBBELL SWING

100 reps

Hold a dumbbell with both hands, one over the other, and stand with your feet shoulder-width apart.
Bend your knees slightly, push your hips back, and swing the dumbbell between your legs, keeping your back flat and your core engaged.
Now, drive your hips forward with power, using the force from your glutes and hips.
At the top, squeeze your core, glutes, and quads.
Let the dumbbell swing back down in control and repeat.

4 – DUMBBELL DEADLIFT

100 reps

Stand with your feet hip-width apart, holding a dumbbell in each hand. Engage your core and set your shoulders.
Bend your knees slightly and hinge at the hips, pushing them back as you lower the dumbbells along your legs.
Keep your back flat and chest up throughout the movement.
Lower the weights until you feel a stretch in your hamstrings or until the dumbbells reach mid-shin level. Avoid rounding your lower back.
Drive through your heels, squeeze your glutes, and push your hips forward to return to the starting position.
Repeat.

5 – BURPEES

100 reps

Start in a standing position and engage the core.
Begin by quickly bending down and placing your hands on the floor ahead of your feet. At the same time, jump your feet back and land in a push-up position.
Perform a push-up, driving the hips up rapidly on the way up and jumping into a squat position.
Return to upright and repeat continuously for reps or time.