300 Workout (Workout Wednesday)

Posted on by costafitness

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Workout Wednesday

 

This workout is quite challenging so get ready to put your blood, sweat and tears into this one!! okay , maybe not blood but a lot of sweat and tears… More tears than anything.

We have a 300 rep workout. This will consist of 10 total exercises with 30 repetitions at each exercise. You will start on the left which is mainly upper body and do that whole left column. Afterwards, you will move to the right side which is more lower body.

The goal is to go through this whole workout without taking much of a break. If you are a beginner, I would definitely recommend maybe even at least 10 seconds after each exercise to start then slowly get rid of the rest. Judge rest time on what you can handle. This workout is supposed to be challenging and push you but listen to your body and take mini rest periods if needed. This workout will take you anywhere from approximately 10-20 minutes depending on rest periods. If you do not know how to do an exercise, click on the Vault of Gainz to see the exercise library.

Make sure you do some kind of warm up of about 5 minutes prior to starting the 300 workout. I would also recommend a cool down of about 10 minutes to bring the heart rate back down. This could be stretching or a nice and easy jog.

Let me know if you are brave enough to take this one on and tell me how it goes!! Have a great day!

   -Alex Costa-

 

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Workout Wednesday (Bodyweight Circuit)

Posted on by costafitness

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Hello everyone, welcome back to the website. In todays post I would like to go into more detail with this workout Wednesday. If you are following me on Instagram then you will usually see a post on Wednesday evening which will hold a workout of some type. I will do the same thing today on my Instagram. Follow me on Instagram @costalottamoney1

I will post the exercise videos in this post below. You will perform this circuit of exercises for as many rounds as possible in 12 minutes. So what I will do is set a timer on my phone and whenever it goes off at the end I write down how many rounds I have completed. If I get through 5 the first time, I try to go for 6 the next time I go to take on that workout again. Now just because you want to try getting through the workout and complete more in the same amount of time that next time you do the same workout, doesn’t mean speed through the reps and make them sloppy. I want you to aim for quality repetitions.

This workout will not last very long but will make up when it comes to intensity of the training session. It is important that you implement a proper warm up before starting and a cool down afterwards. I would do about 5-10 minutes on a bike or elliptical for the warm up and for the cool down, I like to do some walking lunges and light stretching.

Now let me give you the exercises in order here below:

 

 

So there you have it, hit up this workout and let me know how many rounds you got through! I have been thinking about doing something big starting in October to help you all out! I am really excited to announce it but for now I have to wait and make sure I have everything ready for it. I also have other announcements I will make when I make that one as well. I hope everyone is having a great week and a good start to fall! Hit me up if you have any questions!!

 

                  -Alex Costa-