Are you ever short on time? If your not then please email me and tell me how. Personally, I don't think I could get everything done if there were 40 hours in a day. So, when I'm really short on time and need to squeeze in a good workout, the 300 workout is perfect for the job. It manages to hit all of the major muscle groups, chest, back, shoulders, arms, legs and abs 20 minutes or less. I have used this for a number a years now and let me tell you, it is a true butt kicker. So if you are looking to keep the metabolism burning on full throttle but only have the time between sips of coffee, try this routine out before work. And before I forget, this can be perfectly modified for women. All you have to do is adjust the weights by approximately half or what ever feels comfortable, but still challenging. Remember, the only way to achieve a flatten stomach is to challenge yourself. So don't go to lite, push through the pain and see the results.
The Workout:
I. Pull Ups- Do 25 pull-ups in the least amount of sets possible.
Women or Men- Use a chair to help if you are having a difficult time getting all 25.
II. Clings- Do 50 with 135lbs of weight.
Women- Lighten the weight to about 75-95lbs.
III. Push ups- Set of 50 push-ups.
Women- If needed, do push-ups from your knees until you build enough strength to do regular push-ups.
IV. Box Jumps- Set of 50 box jumps on a 24" platform.
Women- If needed adjust down to 12" or 18" until you can work up to the 24" platform.
V. Floor Whippers- Set of 50 floor whippers. A full set is from one side to the other.
Women- There is no change. These are great for a tone stomach.
VI. Kettle ball/Dumb Bell Cling and Press- Set of 25 cling and presses per arm. Use 36 pounds or whatever is comfortable but challenging.
Women- Lighten the weigh to about 15-20lbs.
V. Pull Ups- 25 more pull-ups.
This is a great quick workout, but by no means should take the place of a regular workout. Personally, I incorporate this into my schedule 1 time per week and occasionally when I am do a double day, I use this as my second workout. Here is a great video that will show you the workout in full effect.
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