![]() ![]() Lie on your back with your arms extended holding a barbell.Quickly swing your arms forward and jump onto the platform with your knees bent.ĥ0 floor wipers with 135-pound (61.4-kg) barbell.Swing your arms behind you while maintaining a partial squat.Stand in front of a box with your feet shoulder-width apart.Briefly pause, then push yourself back up.ĥ0 box jumps on a 24-inch (61-cm) platform.Straighten your arms and legs, then lower your body until your arms are at a 90-degree angle.Down on all fours, place your hands slightly wider than your shoulders.Briefly pause at the top before returning the bar to the floor by bending your hips back and allowing your knees to bend forward.Lift the bar by extending your hips and knees.Squat and grasp a barbell with a shoulder-width grip. ![]() Pull your body up until your chin is above the bar, then lower your body until your arms are fully extended.ĥ0 barbell deadlifts with 135 pounds (61.4 kg).Grasp an overhead bar with a wide grip.Here are the exercises of the 300 Workout and how to perform them. If you cannot complete the required number of reps for each exercise, you can briefly rest until you complete all the reps before moving on to the next exercise. The 300 Workout is intense and can challenge even the fittest individuals. ![]()
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