The “300” workout that suddenly becomes the “600” workout
Print Here
The 300 workout had such a great response back in September that I thought I’d give it a whirl again – with a little twist. Below are 6 new exercises all done for a total 50 reps….but guess what….I randomly decided at the end of all 300 reps that we’d be good for another set, so this ends up being the new “600” workout.
During this workout I personally used a 20lb kettlebell, but you could use anything from 5lb-30lbs in the shape of a kettlebell, dumbbell, or even a big sack of potatoes. If you don’t have anything on hand, don’t worry, you can do this workout without any weights.
Remember, be sure to time yourself and see how fast you can finish this workout. Challenge yourself and see if you can decrease your time the next time you do it!
Warm-Up
- 50 jumping jacks + 50 side stretches + 50 jumping jacks
Workout
- 50 kettlebell swings – With your feet a little wider than hip distance apart and toes pointing slightly out, do a squat and then push yourself up with your legs while also raising your arms to shoulder level while keeping them nice and straight.
- 25 stationary lunges with 25 pulses, right side forward – With your right leg forward, place yourself into a lunge position so your front knee will not go past your front toes, and your back heel can stay nice and high off the ground. From here, hold the weight(s) to your side or in front of your chest while you complete 25 full stationary lunges followed by 25 pulses.
- 25 stationary lunges with 25 pulses, left side forward – Same as above.
- 50 kneeling bum drop + shoulder press – Starting in a kneeling position, drop your bum in-between your feet, lift back up to kneeling, and then complete a shoulder press directly above your head, while squeezing your shoulder blades together.
Note: Be sure to do one movement at a time! Do not rush this or do both movements at once.
Modification: If this bothers your knees even slightly, do NOT drop your bum in-between your feet, instead lean your body back while feeling the stretch through your thighs and the contraction through the abs. Check out the video for a demonstration during the first set. - 50 pendulums – Starting in a downward facing dog position with your feet together, jump your legs out one at a time, side to side. Think of how a pendulum works, and this is the motion you’re making with your feet/legs.
Modification: Instead of jumping, simply kick your legs out side to side without the jump. - 50 bicycles – Opposite elbow to knee ladies. You know this one. Go slow enough that you can really feel the deep contraction.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Thanks for the great workout much needed on this dreary day . So knew you were going to increase to 600..
It was my sweaty pleasure Patricia! I hope it kept your spirits high all day long :)
Missed you tonight so decided this was the next best thing :) I can barely type due to arms and legs shaking! Thanks
So happy you did this anyway!!! You rock! Hope to see you next week in class.
Ughhhhhhh 600!!! Made it through. Thanks, Ash. I needed this kick in the pants after the long weekend :)
Amazing! Thought it would be well suited after a long weekend.
My legs are like jello. I could hardly walk up the stairs!
That’s actually a good sign!! Lol.. thanks for joining me Patricia.
Holy cow! Dying here! In a good way
Puuuurfect!
Great welcome home from a weekend at the cottage workout!
Beauty! Figured you ladies would need a swift kick in the butt after a long weekend.
Those lunges were tough today! Enjoyed the stretch.
Amazing! Thanks for joining me today Rita!
Loved it!
Unreal!
Done! Feels good to be back at it after being down with the flu for a week.
Oh man I bet!!! Thanks for joining me Krista.
2nd time through was key! Thanks for that. Both Drina and I were cursing like truck drivers! Thanks for being awesome Ash!
You can swear at me and do whatever it takes to get through it. Trucker now, lady later ;)
I must admit, I wanted to cry when you said we were doing a second set..haha! Good workout after the long weekend! Thank-you!
Sometimes I just don’t feel like it’s enough. Bam.
Done! Thx!
Boom! You’re welcome!
Done!!!
Did the first 300 with you to make sure i was doing the exercises correct, and did the second 300 on my own and timed it.
300/16lbs (two dumbells) for 7:51
lunges and pulses were the hardest part… brutal/awesome!
thanks!
excited to do it again next time and time it!
Wow that’s amazing Kathryn! Good for you. Let me know how you do next time!
Fantastic! I feel like a Spartan warrior woman! (I have spent three days straight in the garden so I must be in better shape than about 18 months ago.:)) Thanks, Ash!
That’s unbelievable! It’s when you notice the day to day things you realize what a strong lady you are!
Soooo sweaty!!
Soooo amazing!!
Great workout
done
What started out as a 600 quickly became a 300 workout as little girls started vomiting in tandem. The day is totally packed solid with work, soccer, meetings, etc., so those 11 minutes is all I can fit in today. The cool thing is, before I started your challenges this would have stressed me since I “wasted” a workout. Now it’s all good
Tomorrow is another day and another workout.
xo
I like this revelation a lot!
Really looking forward to not being able to walk tomorrow.
Haha do I sense sarcasm?!!
Wow I’m so sweaty!! I actually really glad you made us do another 300. After the first 300 I felt like I could do a little more but by the end of 600 I was done!! I’m sure I’ll feel it tomorrow! I really liked this workout!!
Unreal!! Glad you liked it and were “pleased” with the additional set.
I liked that one :) thank u
As always, my pleasure!!
My obliques are sooo sore today from doing this workout yesterday!
Well you know that makes me happy right?!
Great workout! It was killer after gardening this morning, but definitely needed this after the long weekend!
Perfect! Makes me happy!
Finished it this morning (missed it yesterday) then forgot to comment. Loved this workout! :)
Wow look at you working out on your birthday! Love that!
Looking for a place to do this in the Houston airport during my 7 hour layover today was actually quite an exciting adventure! Managed to find a secluded enough gate that I only had a few passerbys to glance at me oddly! I switched out kettle bell swigs for squat jumps and shoulder press for push-ups cuz I didn’t have weights with me! Thanks for coming on my trip :)
This is a first!!!! Holy shit you’re dedicated right now Kristin! Wish I had a picture of this!!! Haha you rock!!
I’m feeling this in my arms… they are going to hurt tomorrow. Thank you!
:)
Done!:)
Killer! Those pulses were hard!
They are always a killer. Thanks for joining me Ash!
Extra longweekend so I’m behind but completed with some shaking legs!
That means you worked hard. Good work lady!!
That was awesome….but man those lunges killed!
That’s the point. So awesome!
done
;)
What a great way to start my morning. Totally enjoyed this one and felt strong through the whole thing. Thanks for another great workout
Amazing, love to hear that!! Happy Friday Dawn!
Only did the first 300 reps, but now moving on to a bonus butt workout:)
Great idea!!!
Whoa! That was a great first workout … 300 completed, taking it easy after having abdominal surgery about two and a half months ago. So I am easing myself back into physical activity and this workout felt great … made me sweat! Thanks Ashley!
You’re most welcome! And good call on taking it slow and steady. Your body will thank you, and before you know it will feel nice and strong. Boom.
Holy pulses! I tried to do another workout after but my legs said no thank you! I’ll add the other one I missed tomorrow (hopefully!)
Hahaha love hearing that!!!
Nice one Ash!!
Glad you enjoyed it!!
Not 600, but 450 for me and my rather large bump!
Reread my comment from last time and yup, legs still jello and shoulders are on fire! Love this one!
That means you’ve been with us for two years now then Patricia!! That’s amazing ;)
Done 600 – with some substitutions for the pendulum swings and bicycles! Sweating!
Nice work!! You’re baby is going to come out doing squats. I’m sure of it!!
Did 300 after a walk at the velodrome and followed it all up with a good stretch – feels so good!!
We may cross paths there sometime!! Good work!!
Got all 600 in Ash (well super close because you were killing it on the pendulum legs!) Great work out…although I wanted to talk myself out of it when I saw 600.
But you didn’t!! Love it.
Ended up doing all 600, surprised myself lol Thanks, Ash
Nice lady!! Love it.
Donezoed! + schweaty! Thank you
Perfecto!!! That’s what I like to hear.
600 complete … pushed threw!
Boom ????????
600 sounds like some sort of war cry! Loved this one!
Hahaha it does come from the movie 300 which is just about that!!
Definitely feeling it already!
Nice!! Awesome to see you comment Kim!!
Thank you for the great morning workout Ash!
You’re most welcome Andrea!! Hope it was a great start to a great day!
600 done. Thank u Ash.
No prob Bob!
2nd attempt! Done!
Lovely!!! Welcome back Momma!!
DONE! Ouch. But I did it! ;)
Oh and I’m LOVING the Green Smoothie. My hubbie drinks it too. My 2 year said “yum” and my three year old said “meh”. lol
That’s incredible. Almost the whole family is on board. Love the reactions lol
Nice work, so happy you did it!
Only did the 300 so I can cheer on these Canadian boys! Let go Canada!
Loved it
Perfect!! Happy Friday Ash ;)
Happy Friday! Had to pause the video a few times as my puppy was being a jackass so took me about 35 minutes to do the video – mini breaks to discipline! Now off for a good stretch video – another one of my resolutions!
You’re nailing your resolutions so far. Love it ?? happy Friday April!!
My Gahd girl! You are a beast but in all the best ways. That workout was awesome. After two back to back pregnancies (my kids are eleven months apart) the bike kicks were a little intense to say to the least, but I feel great! See you next week!
Haha thanks!! If anyone is a beast it’s you as a Mom of Irish twins. You’re amazing for giving back to you and finding the time to do this.
Proud to say I completed all 600. BAM! Thanks Ash
I’m so proud of you too!!! Nice work Jackie!!!
600 done!! on to Fridays workout!!!!
Oh man double whammy!! You’re going to be one sore girl!!
Complete and super sweaty/shaky!
Done! 425 would have been about the right amount lol
Haha ok I’ll think about it next time.
Missed this one a few weeks ago, so snuck in the full 600 while the little guy napped. He has been so clingy to me lately which has made working out at home a lot harder. My goal this year is to find ways to get in 3 to 5 workouts a week whether it be at home or in a class. So far this week I am 3 in. The momentum may not be the same weekly, but the intention is there to do my best to fit it in. I just need to find a way to make it work because I love how strong it makes me feel and energized. My husband loves it too. Haha. ;)
I have those weeks with Rowynne too Nicole, so I can only imagine how tough it can be to fit it in….and you have 4 to contend with!! I think for me it’s finding a way to be flexible. I used to be so rigid with when I would do my workouts, and had such a routine, now it’s a crap shoot and it just has to happen when it happens. Like you, the intention is there, and that’s the most important thing!!
Great workout to end a nice weekend. Thanks Ash.
Perfect!! I bet it was a busy weekend with Grady’s birthday! Thanks for squeezing us in Ash!!