5 Minute 100 Reps Follow Along Dumbbell Workout Challenge
Can You Complete 100 Reps In 5 Minutes?
On today’s episode of Live Lean TV, I’m sharing a 5 minute 100 reps follow along dumbbell workout challenge.
This workout challenge can be completed at home or the gym.
Get ready to wake up your body and mind while turning on your fat burning switch throughout the day.
All you need for this dumbbell workout challenge is:
- Your body
- 1 pair of 15 pound dumbbells
- Timer
- Here’s a link to a timer to keep track of your work and rest periods.
5 Minute 100 Reps Follow Along Dumbbell Workout Challenge
Here’s how this dumbbell workout challenge is structured:
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Total time:
5 minutes.
Type of workout:
This is a timed workout challenge.
During this 5 minute 100 reps follow along dumbbell workout challenge, you’re going to complete a 3 exercise tri-set.
Complete 5 reps per exercise, using a pair of 15 pound dumbbells.
Your goal is to hit a combined total of 100 reps, with proper form, in 5 minutes.
Sloppy reps do not count.
Before starting, remember to set your clock’s timer for 5 minutes, and keep count of how many total reps you do within that 5 minutes.
Only reps completed with clean and proper form count.
Sloppy reps do not count.
Since this is a timed workout challenge, make sure you keep your breaks to a minimum.
Exercises:
Here’s how to do each exercise.
Click the links below for a step-by-step exercise demonstration.
A1. Dumbbell Pop Sumo Squat
Reps: 5
Rest: as little as possible
Sets: as many as you can in 5 minutes
Coaching cues: the first exercise you’ll be doing is the dumbbell pop sumo squat. Take a stance that is wider than shoulder width, while holding a pair a dumbbells pressed together just a few inches in front of your chest. Squat down until your knees are bent at a 90 degree angle, then pop up while bringing your feet together, then immediately pop your feet back to the wide stance and complete another squat. Complete a total of 5 reps. This will be a tough exercise that hits your lower body.
A2. Alternating Dumbbell Renegade Row
Reps: 5
Rest: as little as possible
Sets: as many as you can in 5 minutes
Coaching cues: the second exercise is the alternating dumbbell renegade row. The goal is to keep a strong core and a straight back. Bend one elbow to row the dumbbell up, then lower it back to the floor. Switch sides to complete a rep with the opposite arm. That’s one rep. Continue alternating sides for 5 reps per side. This is an excellent exercise that will hit your back and core.
A3. Dumbbell Burpee Shoulder Press
Reps: 5
Rest: as little as possible
Sets: as many as you can in 5 minutes
Coaching cues: the third exercise is the dumbbell burpee shoulder press. Hold the dumbbell down by your sides, then lower your body down into a straight arm plank. Tuck your knees in, stand up to complete a hammer curl, then with a neutral, palms facing in grip, press the dumbbells overhead. That’s one rep. Complete this exercise for a total of 5 reps.
How Many Reps Did You Complete Within 5 Minutes?
That’s the 5 minute 100 reps follow along dumbbell workout challenge.
Although my score was a total of 95 reps in 5 minutes, I did complete each exercise under control with proper form.
This is more important than completing fast and sloppy reps.
That’s a quick way to enter injury city.
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Plus, I had a few slow transitions between exercises in the beginning.
If you can complete a total of 90 reps, in 5 minutes, you’re doing pretty well.
Stay with it, be in the moment, and keep working at it to improve your scores.
Now It’s Time To See If You Can Beat Me
Post your scores in the comment section below.
But just make sure you complete each exercise under control with proper form.
Good luck.
Find The Best Program For Your Goals
To find the best workout and nutrition program for you, go take our Live Lean Body Quiz.
Answer four simple questions and we’ll get you on the best program, based on your goals.
Every training program includes warm ups, workouts, cool downs, and nutrition plans.
We have it all.
Go take the Live Lean Body Quiz here.
Now I want you to go take the blast fat fast workout challenge.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
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Today’s Question Of The Day:
- How many total reps did you complete within 5 minutes?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
done
Done!
You got it Brad. It’s all you man!
hey bro, just voted. Do you create custom workouts?
Voted! You’ve helped me so much! This is the least I can do!
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