Mix up your workouts methods by varying rep ranges and using different training techniques. This session uses a high rep range, low weight to increase blood flow into the muscles and really test your muscular endurance! Supersets are used to maintain a constant movement and reduce rest time. Although the chest exercises are primarilly bodyweight, you will need dumbbells / kettlebells for your back.

How to Perform the 300 Rep Workout

This bodyweight training routineuses the superset training technique. What are supersets and what are the benefits?

• Always ensure you warm up before you start a workout.
• Use a targeted diet plan with your weight training routine.
• Change your workout routine every 3 - 4 weeks.
• Mix this session with a different one to prevent boredom and increase fitness.

How to perform supersets

• Perform 2 exercises back to back. This will equal one superset.
• Have little or no rest between each set.
• Perform atleast 3 sets of each superset.
• Rest 1 - 2 minutes between supersets.
  

Exercise for Chest and Back workout

*For best results all chest exercises performed on kettlebells or dumbbells to increase depth.

*Ensure back is rigidly flat when performing bent over rows.

Incline Press up, feet elevated (5 x 20)

Bent Over Row, with twist (4 x 20)

= REST 1 MINUTE

Close Press Ups, hands positioned near last rib (4 x 20)

Bent Over Row, close (4 x 20)

= REST 1 MINUTE

Wide Press Ups (4 x 20)

Bent Over Row, wide (4 x 20)

*ALL VIDEOS WILL BE AVAILABLE SOON. YOU CAN ALSO FIND BY SEARCHING YOUTUBE*

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