300 Workout

Aim to complete the full circuit with no rest between each of the exercises.

• Pullups (25 Reps): Grab pull-up bar overhand with hands placed slightly further apart than shoulder width. Pull your chest up to meet the bar from a hanging position, pause, and then lower your body back to the start position.


• Barbell Deadlift (50 Reps/135 lbs): Start with barbell positioned on the floor and your body in a squatting position, hips and knees bent. Grab barbell overhand, stand, and then lower weight back to the floor.


• Pushups (50 Reps): Start positioned on all fours with hands shoulder length apart. Lower your body until your chest is nearly touching the floor, pause briefly, and then push your body back up to starting position.


• 24-Inch Box Jumps (50 Reps): Stand in front of a secure, sturdy box with feet placed shoulder-width apart. Bend knees and jump onto the box. Step down and start again.


• Floor Wipers (50 Reps): Start by holding a 135 lb barbell above chest level. Bring feet together to left plate and down to the middle. Then bring them to the right plate before returning them to the middle.


• Single-Arm Clean-and-Press with 36 lb Kettlebell (50 Reps): Stand with feet shoulder-width apart with kettlebell in between. Bend at knees and grasp kettlebell overhand before bringing up to chest level. Push overhead and lower kettlebell back to the ground.


• Pullups (25 Reps): Repeat pull-ups according to above directions for another round of reps.

300 Workout for Beginners:

• 15 body-weight rows


• 25 body-weight squats


• 15 push-ups


• 50 jumping jacks


• 20 mountain climbers


• 10 close grip push-ups


• 15 body-weight rows