Workout Routines

Bodyweight 300 Workout for Total Body Fitness

Test your full-body stamina with 100 reps each of three essential moves: pushups, pullups, and squats.

bird dog bodyweight exercise
Duration 30 min
Exercises 4
Equipment X

What It Is

A high-volume total-body routine that L.A.-based trainer Andy McDermott calls his “Bodyweight 300 Workout.” It’s a simple premise: 100 pullups (or scaled-down pullup variation of your choice), 100 body-weight squats, and 100 pushups, with “bird dogs,” a core strength/ stabilization move, in between. Simple? Yes. Easy? No. “I love this workout because it’s a great test of total-body fitness,” says McDermott.

Why It Works

“This is a fantastic challenge for people of all levels because it’s scalable,” McDermott says. “Beginners can take their time or choose assisted movements. More advanced athletes can challenge themselves with progressed movements, trying to do quality repetitions at a faster tempo, or even going for a second or third round. The bird dogs give your big muscles a break in between the rounds of 100.”

How to Perform the Bird Dog

From a pushup position, lift one hand and the opposing leg off the floor and hold for time.

The Workout

Exercise 1

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
100 reps
-- rest
Break up into as many sets as you need to hit the total number.

Exercise 2

Bird Dog
exercise image placeholder
-- sets
-- reps
-- rest
Go back and forth for one minute, holding for five seconds at a time.

Exercise 3

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
-- sets
100 reps
-- rest
Break up into as many sets as you need to hit the total number.

Exercise 4

Bird Dog
exercise image placeholder
-- sets
-- reps
-- rest
Go back and forth for one minute, holding for five seconds at a time.

Exercise 5

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
100 reps
-- rest
Break up into as many sets as you need to hit the total number.
Comments