The 300 Workout For A Full-body Transformation

Obviously, this is still a challenging workout…you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

The Beginner 300 Workout

– Body-Weight Rows – 15 reps

– Body-Weight Squats – 25 reps

– Pushups – 15 reps

– Jumping Jacks – 50 reps

– Mountain Climbers – 20 reps

– Close-Grip Pushups – 10 reps

– Body-Weight Rows – 15 reps

Body-Weight Rows

Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.

Jumping Jacks

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Mountain Climbers

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.

Close-Grip Pushup

Place your hands directly under your shoulders. Lower your body, keeping your elbows tucked close to your sides.

Source: menshealth.com