Anyone else out there a fan of the 300 Workout? I love the whole body roasting I get in only 25 minutes with it. In fact my new workout plan is to create 3 more workouts of the same style, but different exercises. All have 300 reps, all are done for time. I tried them out this week and they were ok, but not as good as the original.
Here are my Alternate 300 workouts, chime in if you have a way to improve them or an idea for a wicked compound exercise I missed. I am by no means a trainer, but I tried really hard to keep things balanced.
THE SPARTAIN 300 (As published in Men's Health)
25 Pull ups
50 Deadlifts (use 135 lbs barbell)
50 Push ups
50 Box Jumps (onto 2 ft platform)
50 Floor sweepers (hold 135 lbs barbell like bench press, but raise legs and kick each end of the barbell for 1 rep)
50 Kettle bell cling and press (use 36 lbs kettle bell - 25 each arm)
25 Pull Ups
THE SHOULIN 300 (body weight and balance. It can be done on a school playground)
25 Hand Stand shoulder press (Do a handstand up against a wall, lower your head almost to the ground, press back up)
50 Inverted (Hanging) rows (use underhand grip to hang from a barbell 3ft off floor. keep feet on floor and row yourself up and down)
50 Ski Jumps (Jump sideways over a 18 inch barrier, Over and back is 1 rep)
50 V-ups (lie flat, crunch upper and lower abs to raise arms and feet in the air, touch heels)
50 Dips
50 Hyper-extensions
25 Hand Stand shoulder press
THE VIKING 300 (Big Weights for Big Muscles)
25 Bent Over Rows (135 lbs)
50 Lunges (Holding 70 lb barbell overhead)
S0 Pec Fly-> Scull crushers (2x20lbs dumbbells preform a pec fly then hold elbows at the top and do a scull crusher)
50 Standing Bicept Curls to Arnold press (25 lbs dumbbell in each hand)
50 Barbell Twists (anchor one end of the barbell in a corner. place 45 lbs on the the other end and hold it a waist height. Keeping your feet facing the corner twist your upper body to swing the weight up to the other side. (there and back is 1 rep)
50 Step Ups (2x 50 lbs, 18 inch step)
25 Bent Over Row (135 lbs)
THE MAORI 300 (Explosion and Plyometrics)
26 Single Armed Push Ups (like a push up but with one arm, 13 per arm)
50 Kettle Bell Swings (2 handed, 53lb bell)
50 Push up Position Rows (2x 50 lbs dbs. Hold push up position on dbs. Alternate rowing up each arm)
50 Thrusters (squat plus shoulder press, 70 lbs)
50 Reverse Crunches
50 Cable Scare Crow (7.5 lbs per pulley. Not sure if this is the right name. Stand facing low pulley with arms crossed in front. raise both arms and pull back to finish with arms outstretched above and behind head. )
24 Single Armed Push Ups (like a push up but with one arm, 12 per arm)
Here are my Alternate 300 workouts, chime in if you have a way to improve them or an idea for a wicked compound exercise I missed. I am by no means a trainer, but I tried really hard to keep things balanced.
THE SPARTAIN 300 (As published in Men's Health)
25 Pull ups
50 Deadlifts (use 135 lbs barbell)
50 Push ups
50 Box Jumps (onto 2 ft platform)
50 Floor sweepers (hold 135 lbs barbell like bench press, but raise legs and kick each end of the barbell for 1 rep)
50 Kettle bell cling and press (use 36 lbs kettle bell - 25 each arm)
25 Pull Ups
THE SHOULIN 300 (body weight and balance. It can be done on a school playground)
25 Hand Stand shoulder press (Do a handstand up against a wall, lower your head almost to the ground, press back up)
50 Inverted (Hanging) rows (use underhand grip to hang from a barbell 3ft off floor. keep feet on floor and row yourself up and down)
50 Ski Jumps (Jump sideways over a 18 inch barrier, Over and back is 1 rep)
50 V-ups (lie flat, crunch upper and lower abs to raise arms and feet in the air, touch heels)
50 Dips
50 Hyper-extensions
25 Hand Stand shoulder press
THE VIKING 300 (Big Weights for Big Muscles)
25 Bent Over Rows (135 lbs)
50 Lunges (Holding 70 lb barbell overhead)
S0 Pec Fly-> Scull crushers (2x20lbs dumbbells preform a pec fly then hold elbows at the top and do a scull crusher)
50 Standing Bicept Curls to Arnold press (25 lbs dumbbell in each hand)
50 Barbell Twists (anchor one end of the barbell in a corner. place 45 lbs on the the other end and hold it a waist height. Keeping your feet facing the corner twist your upper body to swing the weight up to the other side. (there and back is 1 rep)
50 Step Ups (2x 50 lbs, 18 inch step)
25 Bent Over Row (135 lbs)
THE MAORI 300 (Explosion and Plyometrics)
26 Single Armed Push Ups (like a push up but with one arm, 13 per arm)
50 Kettle Bell Swings (2 handed, 53lb bell)
50 Push up Position Rows (2x 50 lbs dbs. Hold push up position on dbs. Alternate rowing up each arm)
50 Thrusters (squat plus shoulder press, 70 lbs)
50 Reverse Crunches
50 Cable Scare Crow (7.5 lbs per pulley. Not sure if this is the right name. Stand facing low pulley with arms crossed in front. raise both arms and pull back to finish with arms outstretched above and behind head. )
24 Single Armed Push Ups (like a push up but with one arm, 12 per arm)
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