300 Workout

300 WORKOUT

But first, here's how the original 300 Workout goes...but don't try
this at home unless you are super-duper fit (like a college
athlete)...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down. I tried this workout last
week and managed to get 'er done in just under 20 minutes.

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down
to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight rows

Optionally, you could do 100 reps of rope jumping to finish off 300
total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a
full 300.

Don't train like this everyday. Just use one of these workouts once
every other month as an extra challenge.