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