{"id":55163,"date":"2025-07-21T05:00:00","date_gmt":"2025-07-21T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55163"},"modified":"2025-07-18T20:58:53","modified_gmt":"2025-07-18T18:58:53","slug":"100-reps-dumbbell-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/100-reps-dumbbell-strength-workout\/","title":{"rendered":"Workout of the week: 100 reps dumbbell strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong>\/ <\/strong>100 reps dumbbell strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

100 reps <\/strong>is not a number you usually see in a workout plan \u2014 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. <\/strong>By focusing on hitting 100 reps, this workout keeps your body and mind fully engaged, all while chasing that sweet, satisfying round number.<\/p>\n\n\n\n

This 100 reps dumbbell strength workout<\/strong> features 4 exercises plus 1<\/strong>. Your mission? Complete 100 reps of each of the first 4 in under 30 minutes. <\/strong>Don’t panic \u2014 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<\/strong>.<\/p>\n\n\n\n

    \n
  1. Dumbbell push press<\/li>\n\n\n\n
  2. Dumbbell row<\/li>\n\n\n\n
  3. Dumbbell swing<\/li>\n\n\n\n
  4. Dumbbell deadlift<\/li>\n\n\n\n
  5. Burpees<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s hit the 100 reps!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 100 reps of each of the first 4 exercises, in no particular order<\/li>\n\n\n\n
    • 10 burpees each time you switch exercises<\/li>\n\n\n\n
    • 30 minutes<\/li>\n\n\n\n
    • Equipment: Dumbbells & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
      <\/div>\n\n\n\n

      1 – DUMBBELL PUSH-PRESS<\/h3>\n\n\n\n

      100 reps<\/strong><\/p>\n\n\n\n

        \n
      • Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Palms face in, elbows slightly forward.<\/li>\n\n\n\n
      • 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.<\/li>\n\n\n\n
      • 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.<\/li>\n\n\n\n
      • Lower the weights back to shoulder height under control.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n