I had to name the subject of today’s workout and post, in order to describe what parts of our bodies one of my morning clients and I worked during our workout this morning, as well as get me amped up for the new UGK release next Tuesday. Make sure you run out and get the latest from UGK, as well as pick up some of their classics, if you are not up on these kings of rap from the South.

I know, in my last post,  I said I would give you a taste of a 300 workout that incorporates free weights. No worries. I am still going to drop that on you in a sec. However , here is a glance at today’s workout.

30 minutes before heading to the park, I drank 12 ounces of Varsity Workout Shake from Prograde, because I knew today would be intense, and I would need the extra nutrient boost. Contrary to the fitness mags, old wives’s tales, and bodybuilding myths, there is no scientific research stating it is better to workout out in the morning on an empty stomach.

We have to make sure we are not trying to train like something (or someone) we are not trying to be. If you do not have plans to compete in a bodybuilding competition, and all you want to do is get stronger, fitter,  leaner, burn fat, feel good, and healthier (btw, healthy and fit are actually different in a sense), then stop training like Mr. Olympia, and train specifically for Y-O-U!

Once we spent about 5 minutes warming up, this is what we did:
We performed each exercise for 45 secs for the first two rounds and 35 for the last, without any rest  between exercises. We rested for 1 minute between sets.

Once we completed 3 rounds of these bad boys, we performed 1 minute of Au’s.
Au’s are a form of movement in the South American martial art, Capoeira. However, we Americans know them as cartwheels. However, after one minute of these, you will have a whole new respect for the cartwheel. It’s not just for kids anymore : )

1. 10 lb Med Ball Slams
2. Jungle Gym Chin Up w. raised knees
3. Jump Rope (for speed)
4. Full Burpee w/ jump and push up included

Bonus: Alternating Au - 1 minute

Yeah buddy. Let’s just say, by the end of this workout, you’ll be sweating like Eddie Murphy on the Maury Povich show (Eddie…you “are” the baby’s father…lol).

OK, now back to the 300 workout pt.II that I promised. Again, this workout should be done once a month for beginners, and 2 times at the most for the more advanced. The weights used should be challenging to the muscles, but able to me controlled with good form.

Since the rep count is so high, going heavy is not recommended. Remaining hydrated is a must. You will notice there is a mix of free weights and bodyweight exercises. This mix will ensure the maximum amount of muscle is used, while also getting your heart rate up. Who said you can’t build muscle and burn fat at the same time?

As with the previous 300 workout, in theory, you are to perform each exercise without rest in between. However, listen to your body. Make sure to drink water throughout the program, because you will not know sweat until you do this workout : D.

Take 5-10 minutes to warmup from head to toe, as well as 5-10 to cool down once you’re done. Time yourself and see how long it takes to complete the workout. Therefore, you have a number to compete against the next time you perform this program.

One more thing, if you are a beginner, try to perform half of all of the reps until your body is fully ready to take on all 300 reps. Remember, your program is not about your ego, but being honest about what works for “your” body and “your” goals. Have fun, and let me know how it goes.

JoshOne Fitness 300 Workout Pt. II

5-10 Warm Up

30 Pull Ups or (bent over DB Rows if you do not have a chin up bar)
50 DB Swings
75 Mt. Climbers (count each foot as 1 rep)
50 Push Ups
30 Front DB Squats or DB Reverse Lunge
50 Back Extensions
25 DB Presses lying on the floor
30 Overhead DB Press & squat
30 Knee to Elbow Plank
35 Dips
20 DB Front Raises
75 Crunches

5-10 minute cool down/stretch

Wow! That was pretty hardcore, but really worth it. Don’t forget to fuel your workout and that racing metabolism after your workout. As I mentioned earlier, I always use Varsity Post Workout powder, since it has the right mix of protein and carbs I need, especially after a workout like this.

If you have any questions or comments, do not hesitate to send them to me. Also, if you would like for me to design workouts like these for you, join my JoshOne Inner Circle. Until next time have a great workout.

Take care,

Sincere~
“The People’s Trainer” ©
http://www.joshonefitcamp.com
http://www.joshonesportsnutrition.com
http://www.joshoneinnercircle.com

OK, as many of you may know, one of my favorite movies of 2007 was released on special deluxe double DVD yesterday (07/31007), the movie “300.” We all know the plot…300 Spartans, ripped and shredded, defend their country, honor, etc. against thousands…maybe millions….of these other dudes…….uh, yeah.

However, it was not the movie’s plot that captured the viewer’s imagination. Just about everyone wanted to know, “How in the blue h-ll did every frickin dude in the movie get so ripped!” Before you even think it was computer generated….get ya heart right playa. These dudes went through months of ba–s-to-wall, hardcore training, sometimes working out 4 hours a day….geez. Talk about working hard for your paycheck.

However, here’s the deal. I am often asked what I feel about the quote/unquote 300 Workout. If you do not know about how these actors trained, you can catch it on the second DVD or see a bit of it on Youtube. I love the concept of the program. In fact, I train a lot of my clients in this fashion, as we were doing similar styled training. long before the movie. I know a lot of trainers who did the same thing.

My clients laughed cynically once they saw the workout on youtube, and empathized with the cast, because they have shared their pain. Basically the spartan workout is just a different take on good old strongman/functional training. However, the number 300 is used in reference to the amount of total reps of all of the exercises used by the end of the program.

If done correctly with the right exercises, along with proper nutrition, it can definitely burn fat quickly, build muscle, long lean muscle, and give you unbelievable strength…not to mention boost your metabolism, ego and testosterone levels for the guys….

Don’t get it twisted ladies. The right kind of 300 styled workout can give you the same long lean muscles, burn fat, and make you a definite “Superwoman.” In celebrating the release of the DVD yesterday, my fitcampers and I did the following 300 workout. Keep in mind, about 80% of my clients are kick a– ladies of all walks of life, size, fitness levels, etc. The one common factor they all have is a “gotta start somewhere/never give up” attitude. Guess what, you can be that person also.

Note to self, due to how hardcore this workout can be, I do not suggest doing a 300 workout, such as the following, on a daily basis. Your body needs time to recover from this type of activity. Once a month is the ideal time to do this workout for beginners. In fact, I would even modify it, and only do half of the reps listed, if you are still in the beginning phase of your training. Hardcore fit buffs, who want to break through any plateaus or mix it up a bit with your current weekly weight training, may want to do this bab boy twice a month (every 2 weeks) on non-lifting days.

Check out the workout…..

5 Min. Warmup

50 Tibata Squats
25 Incline Push Ups
25 Dips
50 Jump Squats/Box Squats
50 Incline Mt. Climbers
25 Knee To Elbow Planks
50 Jumping Jacks
25 Push Ups

5-10 Cool Down

Keep in mind, the right way to do a 300 workout is to do all of the exercises one after the other without rest. However, this is Texas baby. We’re outside, and the humidity commands that we stop and take water breaks. Mind you, it is not as hot in the evening. However, the safety of my clients always comes first, and I make sure they are thoroughly hydrated. We took a 1 minute break after 2-3 exercises, depending on how strenuous the exercise.

Know matter where you live, if you are north of the equator, it’s probably pretty warm and it’s summer. So, always remain hydrated with good old fashioned H2O during strenuous physical activity.

Notice, I said H2O and not some sugary drink like Gatorade, Powerade, Vitamin Water, Red Bull, etc. These sugary drinks will spike your insulin levels too quickly, and can make you feel faint, fatigued, and well, not like a million bucks when you consume them before you train. Your body wants water when it is dehydrated. Give it what it really wants.

Well, I hope you enjoyed this workout. Oh, and for those of you who want to sling some iron around and wonder if there is a 300 styled weight training program, no worries. I will send speak tomorrow. Until next time.

Go hard or go home,

Sincere~
“The People’s Trainer” ©
http://www.joshonefitcamp.com”
http://www.joshoneinnercircle.com”
http://www.joshonesportsnutrition.com