What happens when girls do 300?

Here is how we scaled 300 for one of my stronger female clients:

“Kendra's 300”
25x Pull-ups  @ 50lbs assistance
50x Deadlift @ 70lbs
50x Push-ups
50x Box Jump @ 12” box 
50x Sit-ups
50x Dumbbell Clean and Press @ 20lbs (DB must touch floor between reps)
25x Pull-ups @ 50lbs assistance

300 reps total, Kendra completed the workout in 38 minutes

Strong and Lean.

We aren't doing these workouts because we want sports performance, we do these workouts to get lean fast.  With workouts that have a similar feel and construction to 300 (not 300 workout itself, this was the only time Kendra did 300), we dropped Kendra down to a rockstar lean 19% bodyfat.  The performance is just a really awesome bonus.  Given the high intensity workouts we do, and our bias towards full body functional movements, Kendra was able to crank right through this version of 300 in 38 minutes.

Also check out: Real Men Do 300

By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds: Take Your Body from Good to Rockstar.
I'm a specialist in getting my clients lean, fast.  I usually work the hardest clients to lean out - girls who are already in good shape. I like the challenge.  It's actually easier to lean out guys because guys naturally carry more muscle.  My book is about how anyone can get that that lean, rockstar body.

© Joshua Hillis 2007

Comments

[Mixxster]

Just wondering if all 50 reps of an exercise are supposed to be done before moving to the next? Or, if you can't complete say 50 pushups in a row, can you return to that exercise later?

[Joshua Hillis]

Complete the 50 reps of one exercise before moving on to the next exercise.

[amber s]

how do i get the explanations of each of the recommended workouts?

[Jane]

I have a rotator cuff problem on right side, so I cannot do many of these. Any suggestions for alternative exercises to get same/similar results?

[Cassandra]

Does the 300 workout comes with diet specifics? Advice appreciated. Thanks.

[Kim]

I have your book...and I love the recommendations. It's very similar to what I've already been doing, but it's helping me to kick it up a notch, and I'm already getting great results.

Once question about the box jump - is this in the book (maybe I overlooked it)? Or if not, how do you do this exercise?

Thanks!

[Mickey]

Kim,

Here's a link to a box jump:
http://www.exrx.net/Plyometrics/BoxJumps.html

The box looks to be higher than 12" but the exercise is the same.

[Kim]

Thanks! I live in an apartment - I'm sure my neighbors are going to love this one :)

[Sami]

For the dumbbell clean & press - is that 50 with each arm, or 50 total? Did she alternate arms or do all reps with one arm and then the other? Thanks.

[galya]

I loved the workout. I did depth jumps instead of box jumps and it was fun. Got done in 27 minutes. Thank you:)

[Charles Duro]

Hi Josh,

I am going through your site, and enjoying the information. However, I am trying to start a strength and weight-loss training from home, and so I am looking for ideas, and I like your circuit training idea. However, there are someworkouts that I have not heard before, like box jumps and Dumbbell clean and press. Can you tell me what they are, so I can add them to my workouts? Thanks.
Charles.

[Josh Hillis]

Hi Charles!

A box jump is just jumping up on to a box. Obviously taller boxes are harder.

Clean and press - the press is just a standing shoulder press. A clean is semi-complex. It's a quick lift where you bring a weight to your shoulder by power of your legs.

If you aren't familiar with quick lifts like cleans, swings, or snatches, I recommend getting Pavel Tsatsouline's "Enter the Kettlebell" at www.dragondoorkettlebell.com.

[pravin]

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[erin rutherford]

sup im 12 and im over waight

[erin rutherford]

when you get used to the program youll have sooooooooooooo much fun in you new BODY!!!!!!!!!!!!!!!!!!!!!!