Workout: 300 (Hotel Workout)

300 (Hotel Workout)

Working out whilst travelling can be challenging, but here is something I did today on my vacation to keep me active and motivated. 

You can do this in your hotel room, on the beach or even at home - without additional equipment (exception being the tricep dips - but even these can be performed without a chair if required)

Warmup:

A few minutes of Shadow Boxing and Virtual Skipping

Workout:

50 Salamander Press Ups

50 Air Squats

50 Sit-Ups

50 Lunges

50 Tricep Dips

50 Back extensions

300 Reps in total. 

Finisher:

10 Press Ups, 1 min 30 Plank

20 Press Ups, 1 min Plank

30 Press Ups, 1 min 30 Plank

Notes:

Reduce the repetitions performed and increase rest periods depending on your ability.

Workout: 300 - Remember This Day

Workout: 300 - Remember This Day (Alternative 300 Workout)

Warmup:

• Fitness Explorer Warmup
• 300m row

Workout: 

• 50 Box Jumps
• 50 Push-Ups
• 50 Sit-Ups (M - 20kg kettlebell held above chest, W - 12kg)
• 50 Back/hip extensions (holding barbell plate on chest.  M - 20kg, W - 10kg)
• 50 Burpee (with 1 Push-Up)
• 50 Double Unders

300 Reps in total

Notes: Complete these 300 reps as quickly as possible, completing each set before moving onto the next exercise.

For beginners, please try the following: 300 (scaled)

300 - King Leonidas: "Remember this day, for it will be yours for all time."

Workout: 300 (Stay At Home)

I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels.  So here you go!

Warmup:

5 minute shadow boxing/skipping (or virtual skipping if you have no rope).

Workout: Stay At Home

Advanced: (300 reps)

50 Push-Ups/Press-Ups 

50 Air Squats

50 Sit-Ups

50 Lunges

50 Chair Dips (dip using a chair/sofa)

50 Back Extensions 

Intermediate: (200 reps)

40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10)

40 Air Squats (2 sets of 20)

 40 Chair Dips (4 sets of 10)

40 Sit-Ups (2 sets of 20)

40 Back Extensions (2 sets of 15, 1 set of 10)

Beginner: (100 reps)

20 Push-Ups/Press-Ups (4 sets of 5)

20 Air Squats (2 sets of 10)

20 Chair Dips (4 sets of 5)

20 Sit-Ups (2 sets of 10)

20 Back Extensions (2 sets of 10)

Notes:

The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move.  

Sometimes we dismiss exercises such as the above because of their simplicity.  But sometimes a back-to-basics approach works.  This will work multiple muscle groups at once (compound work), ensure a full body workout and improve coordination with its integrated movement.  You will also find a cardiovascular element with your heart and lungs working hard to supply blood and oxygen to the working muscles.

Also don't take too long to complete.  These should take up to 15 minutes maximum.  But your goal is to complete this in less than 7 minutes.  If any of the circuits take longer than 15 minutes.  Be patient, drop down to the previous level until you are comfortable in the 7 minute range.

Let me know how you get on!

If you would like more workouts based on a 12 week programme then check out Paleo Fitness Book suitable for all levels!

Update on Wednesday, July 27, 2011 at 23:42 by Darryl Edwards

300 - Stay At Home (Video added) with Kirk performing the workout.

Workout: 300 (Battle of Thermopylae II)

aka "Stamford's Revenge"

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions

Workout:* 

• 50 Burpees (1 push-up between each rep)
• 50 Deadlifts (60kg/132lb)
• 50 Crocodile Walks
• 50 Walking Lunges 
• 50 dead Clean & Press (single-arm 15kg/33lb), touch floor between each rep.
• 5 rounds of (5 Wide Grip Pull-Ups + 5 Narrow Grip Jump Pull-Ups)

 --

300 Reps in total.

* Complete these 300 reps as quickly as possible, completing each set of reps before moving onto the next exercise.

"We are taught never to retreat, never to surrender" - King Leonidas

Times:

Darryl: 24:00

Mitch: 30:00 (Mitch wasn't able to complete the dead clean & presses).