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300 Workout Routine | How The Actors Got Those Abs

By Chris Davis

Experience
Intermediate (2-3 years)
Time
53 minutes/day | 7 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, Barbell, Bodyweight, Box, Medicine Ball, Pull up bar, Rowing Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

The 300 workout routine lasts 7 days a week, with up to 2 workouts in the same day. To get his abs ready, Andrew (Daxos) Pleavin says he would do a total body workout, or cardio, plus an abs workout later in the day.

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.

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Total Body Workout

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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1. Rowing, Stationary
3 sets, 5s, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Kettlebell Swing▶
2A. Kettlebell Swing
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
2B. Goblet Squat
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3A. Barbell Deadlift
4 sets, 6 reps, (rest 60s)
Start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set. But, the more you minimize rest, the more of a fat burning workout it becomes.
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3B. Bent Over Barbell Row
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
3C. Barbell High Pull
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
3D. Barbell Push Press - Behind the Neck
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3E. Barbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Total Body Cardio

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The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again.

Circuit
Box Jump demonstrationPlay Box Jump demonstration
1A. Box Jump
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
1B. Man Maker
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1C. Chin-up
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Medicine Ball Chest Throw Sit-up (with partner) demonstrationPlay Medicine Ball Chest Throw Sit-up (with partner) demonstration
1D. Medicine Ball Chest Throw Sit-up (with partner)
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Abs Routine

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Sit Up demonstrationPlay Sit Up demonstration
1. Sit Up
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
2. V-up
1 set, 30 reps, (rest 60s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3. Reverse Crunch
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Wall Ball demonstrationPlay Wall Ball demonstration
4. Wall Ball
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
5. Medicine Ball Slam
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises

Total Body Workout

Scroll to top

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1. Rowing, Stationary
3 sets, 5s, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Kettlebell Swing▶
2A. Kettlebell Swing
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
2B. Goblet Squat
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3A. Barbell Deadlift
4 sets, 6 reps, (rest 60s)
Start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set. But, the more you minimize rest, the more of a fat burning workout it becomes.
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3B. Bent Over Barbell Row
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
3C. Barbell High Pull
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
3D. Barbell Push Press - Behind the Neck
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3E. Barbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Total Body Cardio

Scroll to top

The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again.

Circuit
Box Jump demonstrationPlay Box Jump demonstration
1A. Box Jump
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Man Maker demonstrationPlay Man Maker demonstration
1B. Man Maker
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
1C. Chin-up
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Medicine Ball Chest Throw Sit-up (with partner) demonstrationPlay Medicine Ball Chest Throw Sit-up (with partner) demonstration
1D. Medicine Ball Chest Throw Sit-up (with partner)
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Abs Routine

Scroll to top

Sit Up demonstrationPlay Sit Up demonstration
1. Sit Up
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
2. V-up
1 set, 30 reps, (rest 60s)
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3. Reverse Crunch
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Wall Ball demonstrationPlay Wall Ball demonstration
4. Wall Ball
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
5. Medicine Ball Slam
3 sets, 30 reps, (rest 60s)
Show Alternative Exercises

Total Body Workout

Scroll to top

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1. Rowing, Stationary
3 sets, 5s, (rest 60s)
AM Workout
Show Alternative Exercises
Circuit
Kettlebell Swing▶
2A. Kettlebell Swing
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
2B. Goblet Squat
5 sets, 10 reps, (rest 60s)
“Ladder” (go up) in weight each set. 25lb/12kg, –>35lb/16kg,–>45lb/20kg,–>50lb/24kg–>70lb/32kg
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3A. Barbell Deadlift
4 sets, 6 reps, (rest 60s)
Start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set. But, the more you minimize rest, the more of a fat burning workout it becomes.
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3B. Bent Over Barbell Row
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell High Pull demonstrationPlay Barbell High Pull demonstration
3C. Barbell High Pull
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
3D. Barbell Push Press - Behind the Neck
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3E. Barbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/15/2019, EST


Last Updated: 9/12/2020, EDT

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