The 300 Workout For A Full-body Transformation

The Intermediate 300 Workout

– Pullups – 25 reps

– Dumbbell Deadlift – 50 reps

– Pushups – 50 reps

– Body-Weight Squat Jumps – 50 reps

– V-Ups – 50 reps

– Dumbbell Push Press – 50 reps

– Pullups – 25 reps

Dumbbells deadlift

Set dumbbells on the floor and stand facing them. Bend at your hips and knees, and grab the dumbbells with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells. Lower the dumbbells to the floor.

Body-Weight Squat Jumps

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.

V-Up

Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position.

Dumbbell Push Press

Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Set your feet should be shoulder-width apart, your knees slightly bent. Dip you knees, then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.