Read the instructions for the exercises if you’re unsure how to complete them. 25 pullupsĬomplete the exercises and their required number of reps to finish the workout. Note that a single dumbbell can be used if you don’t have access to a kettlebell. Repeat the steps for 25 repetitions before switching to your left arm for 25 repetitions.

Finally, drop the weight smoothly back down toward the floor, bending your knees and hinging your hips back.

From the rack position, press the kettlebell straight up overhead until your arm is straight, and then lower it back into the rack position.

The kettlebell should be just below shoulder height with your elbow tucked into your chest.

Immediately use an uppercut motion, having the bell end up between your forearm and biceps.

Using the momentum from your hips and glutes, pull the kettlebell up as if you were starting a lawn mower, driving your hips forward and straightening your legs and back.

Bending at the hips and with a slight bend in your knees, reach down and grasp the kettlebell with one hand.

Start with your feet about shoulder-width apart and the kettlebell on the floor between your legs.

Bring your legs back down to the center and repeat the lift on the left side to complete one floor wiper.ĥ0 clean-and-presses with a 36-pound (16.4-kg) kettlebell.

Keeping your arms and legs extended, raise your legs to the right side of the barbell so that your toes touch the weight plates.

Lie on your back with your arms extended holding a barbell.

Quickly swing your arms forward and jump onto the platform with your knees bent.ĥ0 floor wipers with 135-pound (61.4-kg) barbell.

Swing your arms behind you while maintaining a partial squat.

Stand in front of a box with your feet shoulder-width apart.

Briefly pause, then push yourself back up.ĥ0 box jumps on a 24-inch (61-cm) platform.

Straighten your arms and legs, then lower your body until your arms are at a 90-degree angle.

Down on all fours, place your hands slightly wider than your shoulders.

Briefly pause at the top before returning the bar to the floor by bending your hips back and allowing your knees to bend forward.

Lift the bar by extending your hips and knees.

Squat and grasp a barbell with a shoulder-width grip.Pull your body up until your chin is above the bar, then lower your body until your arms are fully extended.ĥ0 barbell deadlifts with 135 pounds (61.4 kg).Grasp an overhead bar with a wide grip.Here are the exercises of the 300 Workout and how to perform them. If you cannot complete the required number of reps for each exercise, you can briefly rest until you complete all the reps before moving on to the next exercise. The 300 Workout is intense and can challenge even the fittest individuals.

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