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.
