Here is your 300 Workout Of the Week (WOW)
This one is all dumbbell. Hope you enjoy!
The quick skinny on a “300” is:
1. Six exercises
2. 50 reps per exercise
50 X 6 = 300 reps
3. If you can do more than about 25 reps on your 1st set of each exercise it’s too light.
4. Only rest as little as necessary – hurry the heck up! This ain’t no rest home!
5. Use the same weight for all reps of the same exercise
There’s other stuff to fill in the gaps but that’s the crux of the 300.
For bilateral (training both sides of the body at the same time) movements I did 25 reps, 15 reps and then 10 reps for a total of 50 reps.
For unilateral (training one side of the body per rep) movements I did 12 reps each side, then 8 reps each side, then 5 reps each side.
I completed 50 reps for the exercise before moving on to the next exercise.
Dumbbell Hang Clean http://youtu.be/5TDJCyRi2hU
Dumbbell Bench Press http://youtu.be/vUofvv8H2ec
Dumbbell 1-Arm Row http://youtu.be/luun_eVkcoA
Dumbbell Forward Lunge http://youtu.be/oRRAMVAPS1k
Dumbbell Lateral Raise http://youtu.be/2PFbUMWZHno
Core Leg Climbs http://youtu.be/Qu1U7xJzYTs
This model once again was my “sandwich” approach to a 300. That is I start with a total-body movement (Dumbbell Hang Clean) and finish with a core movement (leg climbs) with four exercises in the middle.
So there are 4 exercises SANDWICHED between a total-body starter and a core finisher. I COMMONLY do this type of sandwich.
Anyone can do this. Just pick the loads that work FOR YOU and exercises that are similar to mine – even if they are bodyweight only.
Ask any questions you have about this after giving it a good once over. Let me know if you do it and how it goes!
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David Greenwalt – Founder
Certified Wellness Coach (ACSM) http://www.LeannessLifestyle.com/
