300 Inspired Ultimate Sandbag Home Workout

Cardio Workouts, Circuit Training, Program Design, Workouts

Jon-Erik Kawamoto personal trainer
 
To be honest, I’m sick of writing workouts for myself. It’s tough to stay motivated because I try to re-write the workout while doing it!

Today, I decided to do a pre-written workout that became popular in 2007, the 300 workout, inspired by the movie 300.

Jon-Erik Kawamoto Personal Trainer

This is the original 300 workout:

  • Pull Ups – 25 reps
  • Barbell Deadlift with 135-lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch Box Jumps – 50 reps
  • Floor Wipers – 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
  • Pullups – 25 reps

As you can see, the entire workout consists of 300 total reps.

It’s been a long week and I didn’t want to go to the gym today, so I created my own version using my 30-kg Ultimate Sandbag and chin up bar.

Here is my version:

  • Pull Ups – 25 reps
  • Ultimate Sandbag High Pull – 50 reps
  • Pushups – 50 reps
  • Squat Jumps – 50 reps
  • Floor Wipers – 50 reps
  • Ultimate Sandbag Push Press – 25 reps
  • Ultimate Sandbag Bent Over Row – 25 reps
  • Chin Ups – 25 reps

jon-erik kawamoto fitness coach

Here is the version of the Floor Wiper I did – lie on your back with the Ultimate Sandbag just above your head. Hold the neutral grip handles and straighten out your legs. Lift them off the floor together and bring them at a diagonal toward your left hand. Return them to the starting position and then lift them toward your right hand. That is one rep.

You can set your timer and complete the entire workout as fast as possible. That way, the next time you attempt this workout, use the same weight and see if you can beat your time. I call these time trial sets.

Good luck!

Let me know how you do,

-JK

PS. Don’t have an Ultimate Sandbag?

Get one here: https://jkconditioning.com/USB

photo credit: Σταύρος via photopin cc

Krista Harding

Personal Strength Training by Thomas King

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

David Squires

Personal Strength Training by Jon-Erik Kawamoto

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

Jon Howard

Personal Strength Training by Jon-Erik Kawamoto

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Mike Ladha

Personal Strength Training by Jon-Erik Kawamoto

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

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