300 Workout Dumbbell Edition for 2015. Great challenge workout to help build muscle, strength endurance and mental toughness. Try this “300 Workout” challenge
Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to set up your timer so you can time the length it takes you to Get It Done!
1. Racked Front Dumbbell Squats – 40
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows 30 (15 Per Side)
4. DB Jumping Lunges – 30 (20 per side)
5. One Arm Push Press (Right) 20
6. One Arm Push Press (Left) 20
7. Bent Over Staggered Rows 30 reps (15 per leg)
8. Goblet Jump Squats 30 reps
9. DB Swings 50 reps
METABOLIC MUSCLE BUILDING WORKOUT
Start your timer and perform each exercise for the prescribed reps…do not move onto the next exercise until you have completed the reps. (Use a challenging weight and learn the dumbbells techniques before attempting this workout.
FUNK’S WEIGHT AND TIME – 50LBS dumbbell – 21:23MIN
25 V-UPS – This is an advanced abs/core exercise that hit the entire rectus abdominus (six pack muscle) that extends from your pelvic region to your sternum.
50 DUMBBELL SNATCHES (25 PER SIDE) – This exercise will help build explosive power. This is a rapid movement that will target your hamstrings, lower back and hips
25 PUSHUPS – the ultimate strength exercise that targets the upper body along with your core
50 DUMBBELL SWINGS – This is another explosive lower body exercise that targets glutes, quads and hamstrings
50 BURPEES – This is the number #1 metabolic exercise on the planet, targeting most muscles in the body. Burpees forces you to complete a lot of work in a short period of time which forces the body to secrete HGH(Human Growth Hormones), perfect for building muscle and increasing your metabolism to burn fat.
50 DUMBELL CLEAN AND PRESS – This is a full body explosive power movement that targets the upper and lower body done with heavy weight. You will feel this exercise in your rhomboids and traps, your lower back, biceps and of course, shoulders. In you lower body this exercise will work your quadriceps, hamstrings and calves.
50 MOUNTAIN CLIMBERS – This exercise is a full body cardio exercise that targets your core and upper body.