The 300 Workout!!


For a real challenge to your daily routine, this is going to be your new fitness gauntlet. All exercises are done without scheduled rest between moves. This is a routine that I have done and I loved it! There are different levels of this but me being me I went for the original workout lol!!

THE “ORIGINAL” 300 WORKOUT

Exercise                                                                                               Sets                 Repetitions

Pull-ups:                                                                                                      1                              25

Barbell Deadlift with 135 lbs.:                                                                         1                             50

Pushups:                                                                                                      1                            50

24-inch Box Jumps:                                                                                        1                           50

Floor Wipers:                                                                                                 1                           50

Single-Arm Clean-and-Press with 36 lbs. Kettle bell:                                          1                          50

Pull-ups:                                                                                                          1                         25

THE “ORIGINAL” 300 WORKOUT 

All exercises are done without scheduled rest between moves.

1. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

2. DEADLIFTS WITH 135 LBS. (50 reps)

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.

3. PUSH-UPS (50 reps)

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

4. ’24-INCH BOX JUMPS’ (50 reps)

Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.

5. FLOOR WIPERS (50 reps)

Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.

6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 reps)

Stand shoulder-width apart with a kettle bell between your feet. Bend at the knees and grab the kettle bell with an overhand grip. Drive your hips and legs through the floor to bring the kettle bell up to your chest (note: your arm should be tucked in close to your body with the kettle bell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.

That’s one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.

7. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

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W3Counter

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