The 300 workouts, from the film "300" is still a widely popular workout for people who want to challenge themselves with super intense workouts. However, many people are unable to do perform the full 300 workout because they lack a barbell and kettlebell.
Well, you can easily set up your own 300 workout using just your bodyweight. The idea behind the 300 workout is to perform 5-10 exercises with high repetitions each, and to complete the workout as quickly as possible.
The original 300 Workout looked something like this:
Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
Pullups - 25 reps
Mens Health, who was the first magazine to publish the workout, actually did come out with a Bodyweight version. It looked something like this:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
As you can see, this workout only has 150 repetitions. You can double the repetitions to make it 300. There are hundreds of different variations to the this workout that you can perform.
All it takes is a little creativity. For example, if you wanted to create a workout that trained your body to be more explosive, then you can perform a workout like this:
30 Chinups
50 Squat Jumps
30 Clap Pushups
100 Jumping Jacks
40 Tuck Jumps
20 Dive Bombers
30 Pullups
Keep experimenting and come out with your own 300 workouts.
One of the best Bodyweight programs I've come across is Workout Without Weighs. To learn more about this incredible program, check out my blog ShahTraining.com You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
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