I've received a few comments about posting an alternative 300 workout for women.
Here is one I've created specifically for women called "Queen Gorgo's Challenge". Gorgo was the Queen of Sparta at the time of the Battle of Thermopylae.
Warmup:
10 minute Indoor Row
10 Push-Ups
10 Air Squats
10 Sit-Ups
5 Pull-Ups
Workout:*
30 Jump Pull-Ups
60 Sit-Ups
30 Box Jumps (18-20 inch box)
60 Shoulder Presses (10kg Barbell)
30 Walking Lunges (using 10kg plate, with arms fully extended overhead)
30 Dips
30 Floor Wipers (with 10kg plate overhead)
30 Burpees (with 1 Push-Up between each rep)
--
i.e. 300 Reps in total.
Finisher:
100 Air Squats (as quickly as possible)
- feet shoulder width apart,
- depth below parallel on the squat,
- heels stay on the ground,
- maintain a neutral spine, i.e. not a rounded back
* Complete these 300 reps as quickly as possible, completing each exercise before moving onto the next.
Please post workout time to comments.
"This will not be over quickly. You will not enjoy this!" - Queen Gorgo