Instructions on the complete 300 workout!

The 300 workout consist of seven different exercises. This workout will test your whole body's endurance and strength. The following are instruction on how to do the 300 workout and instructions on each of the seven individual exercise. Try it and complete the whole workout as fast as you can.

First, start with 25 pull ups, using only your body weight.
Hang form a chinning bar with your palms facing forward, hands about 18 to 20 inches apart, arms extended. Your feet should be about six inches off the floor. It's OK to cross your feet or bend your knees; just don't kick your legs. Next, pull yourself up until your chin clears the bar. Finally, slowly return to the starting position so your arms are again fully extended. That is one repetition, now 24 more!

Second exercise in the 300 workout is the dead lift. You will need to perform 50 dead lift repetitions; with a barbell with one 45lbs plate on each side (total of 135lbs).
Begin, with your feet should-width apart, with a barbell (135lbs) on the for in front of you (the should be over your feet and close to your shins). Keeping your back straight, your head up and your shoulders directly over or a little ahead of the bar, squat down and grasp the bar with your arms extended and positioned just outside your knees. One palm should face out, the other palm in. Stand up holding the bar, raising it straight up off the floor, using your thighs and back, keeping your arms extended and back straight. Once upright, lower the weight back to the floor again. That is one repetition, now 49 more!

Third exercise in the workout is 50 push ups.
Lie face down on the floor, palms face down at shoulder level, fingers pointing forward. Put your hands slightly wider than shoulder-width apart. The bottoms of your feet should be perpendicular to the floor. Your body weight is resting only on your palms and toes. Keep your legs and back straight. Now push up until your arms are almost fully extended. Your elbows should be slightly bent, not locked. Lower yourself back to the floor-that's one 49 more.

Fourth exercise is 50 Box Jumps. The box or platform must be 24" high.
Stand next to the 24" box, with your knees bent and your feet about a foot apart. Next, jump forward onto the top on of the box. Next, jump back down to the floor, this is one repetition, now 49 more.

Fifth exercise is 50 Floor Wipers.
Start with a barbell with 135lbs (one 45lbs plate on each side) position on the bench press bench. Next, lie down on the flat bench and with the barbell above your chest. Grasp the barbell with a medium grip (hands about should-width apart) or slightly wider. Your palms should be facing your legs. Raise the barbell off the bench and raise both of your feet as one unit to the left side of the bar and then to the right. Complete one repetition by bringing your feet back to the middle. Now we're looking at 49 more!

Sixth exercise in the 300 workout is 25 Kettlebells clean presses with a 36lbs kettlebell for each arm (total of 50).
Place the kettlebell on the floor in front of you. Bend at the knees and grasp the handle on the bell and explode up, bring the bell over your head. Limit the kettlebell from hitting the back of your wrist. Bring the kettlebell back to the ground, that is one repetition, complete 24 more and then switch arm and do 25 for that arm.

Seven and final exercise in the 300 workout is 25 more pull ups.
The instruction for the final 25 pull ups are the same as the first 25.

Now that you have the complete instruction for the 300 workout; test yourself and see how long it will take you to complete the whole workout. Practice the workout once a week, and improve your time on every try.

For a video demonstration go to http://www.men'shealth.com click video and then click The complete 300 workout.