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Day 1: Total Body Workout | Day 2: Total Body Cardio | Day 3: Abs Routine | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Total body workouts, in the 300 routine, combine metabolic and strength-training exercises. By doing cardio/strength exercises at the same time, the fat burning goal of the 300 workout, ensues.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Rowing, Stationary | 3 sets | 5s | 60s | |
2. Kettlebell Squat Clean![]() | 5 sets | 10 reps | 60s | |
3A. Barbell Deadlift | 4 sets | 6 reps | 60s | |
3B. Bent Over Barbell Row | 4 sets | 6 reps | 60s | |
3C. Barbell High Pull | 4 sets | 6 reps | 60s | |
3D. Push Press - Behind the Neck | 4 sets | 6 reps | 60s | |
3E. Machine Bicep Curl | 4 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Box Jump (Multiple Response) | 3 sets | 60s | 60s | |
1B. Man Maker | 3 sets | 60s | 60s | |
1C. Chin-up![]() | 3 sets | 60s | 60s | |
1D. Medicine Ball Chest Throw Sit-up (on wall) | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Sit Up | 3 sets | 30 reps | 60s | |
1B. V-up | 3 sets | 30 reps | 60s | |
1C. Reverse Crunch | 3 sets | 30 reps | 60s | |
1D. Wall Ball | 3 sets | 30 reps | 60s | |
1E. Medicine Ball Slam | 3 sets | 30 reps | 60s |
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