30 Minute Workout

Monday was a great day and a great workout, after a great workout on Monday I had my worst day ever for the workout today, so for punishment I added a bunch of exercises to the 300 workout to not only make it more difficult but also more complete. If you don’t know much about the 300 workout you can see more at The Daily Workout. It goes through the basic workout and defines all of the exercises and has a 300 workout video to help you understand how to do the exercises (thanks to Men’s Health).

Below is the updated exercises and how to build them into the workout for a total body workout with isolation moves added in. Goal time 30 minutes or less.

50 – pull ups
75 – dead lifts (100 lbs)
50 – push ups
25 – bench presses (135 lbs)
50 – leg extensions (45 lbs)
50 – 20 in box jumps
50 – Windshield wipers supporting 135 lbs (arms locked)
50 – 65 lb bar bell clean and press’
25 – 45 lb preacher curls
25 – pull-ups

Total time 28:44 seconds
Total weight lifted 36,250 lbs
1262 lbs/min

Buy from Amazon – To keep the intensity up on the workouts I also recommend a good protein supplement. Currently I am using Muscle Milk within 30 minutes of each workout and the creatine that I recommended in Super Supplements for a Tough Workout. A lot of people ask me about the 30 minute thing and basically what it comes down to is; your body is in such a starvation mode after a tough workout that it will use a huge amount of nutrients, especially carbohydrates, to replenish your energy stores. So, in that 30 minute window, you want to take the best supplements possible to speed up your recovery so you can do it all over again.