Around 2011 or so, these “300” workouts were very very popular. It started off because everyone and their uncle’s pet cat was wanting to get in on the whole “this is what those shredded actors in that 300 movie did” craze. Oddly enough, some of us found that writing a workout to include 300 meaningful reps was actually not such a bad idea after all… especially for a full-body challenge sort of thing. While the craze itself has faded, I’ve always kind of liked this format for a fun challenge, especially with a small group or workout partner. It’s a format you’ll likely see in practice once I get the Weekend Challenge thing up and running (just wait!)
I’ve also been very into doing multiple sets of 20 push-ups… and not just any push-ups, you know full-on, great form, full range of motion etc. push-ups… and this workout is another great excuse to do that. If you’re past that, please feel free to move up to a tougher push-up variation (feet raised on a block or suspended, uneven pushups, archer, etc) – likewise if you’re not quite there with 20 strict push-ups in a row, you can always break the set down to 2 sets of 10 with a little break in the middle… or broken down even further if necessary to maintain the form. This goes for all the exercises listed in this workout actually…
When I did the 2011 version of this workout, I’d used MUCH lighter kettlebells and remembered having to break up the push-ups into 15,5;10,10;10,5,5 … well that was a long time ago and times have changed! It’s great to look back and realize I’m much stronger now at 41 than 7 years ago and that I am doing my part to buck the popular narrative that it’s all doom and gloom for people (especially those of us with female bodies) after 35. Heck with that garbage… train hard, eat well, take care of your skin, refuse to act like a grown up and then decide if you want to start vampire rumors to explain your situation. Enough preaching… here’s the details:
We started out with a joint mobility warm-up (ask me and I’ll send you the video sequence… it is also included with a workout library that comes with the NYC Workouts Collection eBook).
My workout partner and I also took turns with the ProBar doing “dislocates” and a few activation moves… the other person was using a tennis ball (a fairly flat one to be honest) for some gentle mobility rolling on the quad and IT band. I like a not-so-fresh tennis ball over a lacrosse ball sometimes because its just not as extreeeeeeeme.
After that it was time to get down to business… I’d brought out a variety of “moderate weight” kettlebells: 14kg, 16kg, 18kg, 20kg, 24kg. And it was ON for 3 rounds… the rules were: proper safe form only, choose any kettlebell you want for any exercise but challenge yourself – drop down lighter when necessary to preserve form. The goal is unbroken sets, but rest as necessary. I am proud to say we both were able to do ALL unbroken sets this time around…. which means we gotta go heavier next time HAHAHAHA!!!
Three Rounds Of:
- 20 strict pushups
- 20 kettlebell goblet squats
- 20 kettlebell swings (using the heavier ones in the mix)
- 20 tuck-ups*
- 20 alternating kettlebell clean and presses**
*Tuck-Ups – and I find that sometimes guys have a hard time with these if they’re a little on the heavy side… the legs come up, but the back is stuck on the ground. If this is the case with you, think of bringing the chest up a split second before you bring your knees in.
**Yes, alternating… this gets lots of good, solid kettlebell clean practice in… and I consider the clean an unsung huge hero of the kettlebell exercise world. Dedicate time to mastering the clean and you will reap even more rewards from your training!
Hope you have as much fun with that as we did today… and if you have more time than we did and want to challenge yourself even further, go for an extra round or two… and turn it into a “400” or “500”!!!!
Too fun! Shaun and Emily decided to try the workout – here’s what happened:
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