The Health Club 300
It can be difficult at times to be able to do a 300 workout in a health club setting. Often at peak times with many members moving in and out of your personal space it can be a real hassle.
With this in mind, I’ve created a 300 workout you can do in a small space by using one piece of large equipment such as a power cage or smith machine. Then, add in some dumbbells and you have room for your complete health club 300 workout program.
Here’s what you’ll need for your out-of-the-way space:
A) Smith machine or power cage
a. For pull-up rows and dead-lifts
B) Set of dumbbells
a. For presses, lunges, and side-to-side rotations
Here’s your 300 workout – complete 30 repetitions on each exercise:
- Push-ups
- Dead lifts on a Smith machine or power cage
- Pull-up rows on a Smith machine or power cage
- One-arm clean and press
- Jumping Jacks
- Bench reverse crunches
- Push press with dumbbells
- Mountain Climbers
- Lunges with dumbbells
- Seated Russian twists with dumbbell
Remember to first do a dynamic type of warm-up movement for 2-3 minutes like jumping jacks. No weight is listed because, as a general program, you must determine your own weight to be used based on your current level of ability, i.e. not what you think you should be using; but what you should realistically be using!
Some common sense rules:
- Experiment to find your proper dumbbell weight.
- Always use a light weight (lighter that what you think you'd normally use) in your first workout using this program for reasons of safety and caution.
- Complete all 30 reps in a given exercise before you move to the next one.
For a visual demonstration with moving animation and exercise descriptions please CLICK HERE.
