Perform the 3 exercises as many times as possible in three minutes without any rest. After three minutes is up, rest 45 seconds and repeat once more. After doing Round 1, rest one minute and move to Round 2. Do the same for Round 2 before moving on to Round 3.
Round 1
Squat to Punch – 10 Reps
“T” Pushups – 6 Reps Per Side
Reverse Lunge To Front Kick – 10 Reps Per Side
Round 2
Ali Shuffle with arms straight overhead – 30 Reps
The 4 Punch plus 2 Knee Combo – 10 Reps
Close Grip Pushups with a 2 second pause in bottom position – 6 Reps
Round 3: The “AB Knockout” Round. Do this round as many times as possible in 6 minutes…
Side Plank Punches – 12 Reps Per Side
Total Body Extensions – 12 Reps
Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps
Burpee plus 4 Punch Combo – 6 Reps
Rocking Plank with Feet Elevated – 12 Reps
Cool-Down
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Finish in any order or fashion as fast as possible, resting only when needed. Recommendation: Get the sprints done first. Then break up the 4-exercises that follow)
Warm-Up Then :
–7x 50-m sprints –100 Push-Ups –100 Goblet Squats –50 Burpees –50 Kettlebell Swings
Cool-Down
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Here are two ways to do a 15-minute dumbbell + bodyweight MRT circuit.
Option #1:
Lower Body Lift Focus
1A) Dumbbell Split Squat – 30 seconds per side
1B) Total Body Extension – 30 seconds
1C) 1-Arm Dumbbell Row – 30 seconds per side
1D) Pushups – 60 seconds (rest in top position if needed)
– Rest as little as possible between exercises.
– Rest 1 minute at the end of the circuit and repeat 2 more times.
Option #2: Upper Body Lift Focus
1A) Dumbbell Chest Press – 45 seconds
1B) DB Goblet Squat – 45 seconds
1C) Dumbbell Chest-Supported Row – 45 seconds
1D) Pushups – 45 seconds (rest in top position if needed)
1E) Total Body Extensions – 45 seconds
– Rest 15 seconds between exercises and at the end of the circuit.
– Repeat the circuit 2 more times
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The Original 300 Workout <ADVANCED>
– Pullups – 25 reps
– Barbell Deadlift with 135 lbs. – 50 reps
– Pushups – 50 reps
– 24-inch Box Jumps – 50 reps
– Floor Wipers – 50 reps
– Single-Arm Clean-and-Press 35 lbs – 50 reps
– Pullups – 25 reps
The Scaled Back Variation <INTERMEDIATE>
– Pullups – 25 reps
– Dumbbell Deadlift 2 X 35-45lb – 50 reps
– Pushups – 50 reps
– Body-Weight Squat Jumps – 50 reps
– V-Ups – 50 reps
– Dumbbell Push Press 25lb – 50 reps
– Pullups – 25 reps
The Easy Version <BEGINNER>
– Body-Weight Rows – 15 reps
– Body-Weight Squats – 25 reps
– Pushups – 15 reps
– Jumping Jacks – 50 reps
– Mountain Climbers – 20 reps
– Close-Grip Pushups – 10 reps
– Body-Weight Rows – 15 reps
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Do the following exercises in order for 2 rounds:
A: run in place x 30s
B: plank x 30s
C: single leg glute bridge x 30s
D: prisoner squats x 30s
E: jumping jacks x 30s
Then :
A) Jumping Jacks x 100 (Sub: Step Jacks)
B) Push ups x 100
C) Squats x 100
D) Cross Body Mountain Climber x 100 total
( 50 each side)
E) Alternating Reverse lunges x 100 total
( 50 each side )
F) Total Body Extension x 100
G) Split shuffle x 100 total
( 50 each side )
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