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300 Rep Workout

Hey hey! How are you? Hope your morning is going well! We’re just hanging out, looking forward to spending time outside -it cooled down quite a bit this week!- and of course, celebrating taco Tuesday. Liv always reminds me when the day is here.. apparently we’re really into tacos lately. 

For today, I have an all-new workout for you! This is one of those workouts you can do anywhere; all you need is a pair of dumbbells! It’s a perfect travel, naptime, or quick workout. It has a *fun* rep structure, too: you’re working to complete 300 total reps (<— a mix of different exercises) and then you’re done! Aaaaand covered in sweat. All good things.

300 rep workout you can do ANYWHERE! grab a pair of dumbbells and get ready to get sweaty. fitnessista.com

(wearing: Lorna Jane top // LJ tights // Nikes <— on sale)

Here’s what the workout looks like:

300 rep workout you can do ANYWHERE! grab a pair of dumbbells and get ready to get sweaty. fitnessista.com

Form cues and tips:

Squats x 50: Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend. 

Squat

Lunges x 50 total (25 each): Take one huge step forward, and keep your feet in line with your hips. Try to keep your torso perpendicular to the floor as you sink down into your lunge. As you lunge, watch the front knee to make sure it stays stacked above the front ankle. As you rise, actively think about trying to squeeze your legs together.

MY OTHER RECIPES


Push-ups x 25: On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.

Mountain climbers x 75 total: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.

Reverse tabletop toe tap x 50 total: Start in a reverse tabletop position with feet bent, wrists stacked under your shoulders (fingertips face forward) and hips high. Inhale to lower your hips towards the floor, and as your exhale, press your hips up and reach one arm towards your OPPOSITE foot. Lower your foot back down to the floor and repeat on the other side. 

Hip raises x 50: Start on your back with legs bent and feet flat on the floor. You can place weights your hips for extra resistance. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Lower down towards the floor (don’t touch it!) and exhale to rise back up. 

Hip raise

Please let me know if you give it a try!
Do you like to play “rep games” with your workout? What’s your fave?

My all-time fave is to pick a challenging exercise (usually something heavy) and count down from 10 reps: so 10 reps, 9, 8, 7, 6 and so on, but when you get to 1, do 10. It’s intense. 😉

xoxo

Gina

More:

2-4-6-8-10 workout #1

the video

and the treadmill version

Photography: Lindsay Colson

Wearing: this top // these tights // Nikes

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18 Comments

  1. Bethany on August 29, 2017 at 7:33 am

    Love these workouts I can do during naps.

    • Fitnessista on August 29, 2017 at 11:17 am

      amen!

  2. Carrie on August 29, 2017 at 8:32 am

    I can feel the burn just reading this! Love how you can do this when traveling!

    • Fitnessista on August 29, 2017 at 11:16 am

      let me know if you give it a try!

  3. Laura @ Laura Likes Design on August 29, 2017 at 9:08 am

    Those hip raises are always so awkward but man, do they work!

    • Fitnessista on August 29, 2017 at 11:01 am

      i used to feel so weird doing them at the gym haha

  4. Kelli @ Hungry Hobby on August 29, 2017 at 10:18 am

    Love a good body weight workout!

    • Fitnessista on August 29, 2017 at 11:01 am

      me too!

  5. Rachel on August 29, 2017 at 10:41 am

    Just a question on form – isn’t your butt too much up in the pushup photo? I think you’re supposed to keep your body straight as you go up and down..?

    • Fitnessista on August 29, 2017 at 11:01 am

      yes, your body should be straight! my hips are a little high because of my abdominal separation; it’s a bad habit i got into to protect my core, when i should have just done them on my knees for this pic

  6. Emily @ Pizza & Pull-ups on August 29, 2017 at 11:49 am

    I love rep and countdown style workouts, thanks for sharing!

  7. Megan @ Skinny Fitalicious on August 29, 2017 at 12:42 pm

    This kind of looks like a killer workout!

  8. Lindsey of This Miss Cooks on August 29, 2017 at 12:42 pm

    This routine is perfect for when I’m traveling next month! I never know quite what to do in hotel rooms.

    Lindsey | This Miss Cooks
    https://thismisscooks.wordpress.com/2017/08/29/plan-healthy-vacation/

  9. Guest on August 29, 2017 at 8:47 pm

    Great! Which workout can I sub this for in ssu 2017?

  10. Kate on August 29, 2017 at 9:31 pm

    I just did this today- it was great! Only made it through one round before jumping on the treadmill and walking. I had a really hard time doing the Reverse tabletop toe tap. It killed my wrists! I did a couple other exercises instead, but is there a modification for this? Thanks!

  11. milania dela cruz on August 29, 2017 at 10:30 pm

    Yess I love rep workouts!! def trying this one!!
    100 jumping jacks
    90 sit ups
    80 squats
    70 lunges
    60 situps
    50 squats
    40 situps
    30 lunges
    20 burpees
    10 pushups
    I like that one! (or something like that) 🙂

  12. Sarah Cathrine on September 11, 2017 at 12:40 pm

    One word girl, MACHINE!
    How much would I have to pay for you to be my personal trainer? haha

    Thank you for being consistent.

    love

    • Fitnessista on September 13, 2017 at 8:36 am

      thank you so much, girl! i’d love to train you. let me know if you’re ever in south georgia! 🙂

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