Hi Everyone,
I had another intense workout today and to be honest I am already thinking to take it easy tomorrow. I know I said that I will do 3 intense workouts in a row, but I will rather listen to my body then be a hero. It is important that you do the same thing. You are more then welcome to follow my daily workouts, but remember that we are all individuals and we all know what’s best for us. If you feel tired for whatever reason, then take it easy and don’t push yourself too hard just because I have updated the site with a new workout. There are many things that can affect the amount of energy we have during the day. It could be the weather, stress, lack of sleep, environment, or food that is rubbing us of energy. I think that 2 intensive workouts in a row is pretty good accomplishment, so let’s take it easy tomorrow. What if we do something like 1500 jumps with a jump rope and see how fast we can do it? It’s still an amazing cardio, so we don’t have to feel like we missed something.
Now let me show you what is this 300 Rep Nightmare workout all about.
************* UPDATE: Sorry guys but the video crashed out on us. We were working all afternoon to get this up for you and the computer froze and locked up. When we restarted the projects files were toast :( It was too late to start again with this video so we are going to take another run at this one later. If you can follow from the pictures below then give it a try or you can go back and try to beat your own personal best for a previous workout. **************************************************************************************************************
There are 3 rounds of the following exercises in this order:
1. Snowboarder – 20 reps
2. Pull Ups – 5 reps
3. Side V- Crunch – 10 reps on each side
4. Dive Bombers – 10 reps
5. Hanging Knee Raises – 10 reps
6. One leg Side lunge and Back Lunge Jump – 10 reps on each leg
Start in the side lunge position and then jump up on the standing leg. Do a back lunge and jump up again on the same leg. This counts as 1 rep. I did 10 reps on each leg. You will feel the burn.
7. One Leg Burpee with Santana Zuzana Push up – 5 reps on each side.
Start by standing on one leg, squat down and jump into a plank position keeping one leg in the air the whole time. Do a one leg push up and then twist into a side plank position as you can see on the picture. Bring the elbow down towards your supporting hand and then reverse the movement. Get into a one leg plank and jump into a squat, then jump up on one leg. This was one rep, I did 5 on each leg.
8. One Leg Squat to Roll Back – 5 reps on each leg
Do the one leg squat and roll on your back holding your foot and keeping your leg straight. Roll forward and into the squat again. Get up on one leg while still holding your foot. I did 5 reps on each leg.
Hi Everyone,
Who would love to give Frederick and Zuzana a Christmas Gift…
We should come up with a list of workouts we liked the best from last year (years) Fred and Z can put them up each day (not near as much work) and we could do them from Monday the 21st till the the 4th of January. That would be about 12 days of actual workouts with several active days of rest. There should be plenty to choose from as there are more than 200 so far (that I know of) that Zuzana has shown us.
Merry Christmas to all!
–Chris
hi zuzana,
i see that #3 and #8 are the “one leg squat to roll back” but #3 has a picture showing something else…..just wondering exactly what #3 is supposed to be.
thanks so much!
please could you guys explain #3 move? Were those side v crunches and how many instead of 1leg squat to roll back? thanks B , I’m recommending your website left and right ( they will kick me out of my gym soon :)
Zuzana,
I really want the video for this workout b/c I can’t comprehend some of the pics for what to do exactly & the vids are easy to follow. Thanks!! Laura
Hola chicos…!
Zusana…#3 is the same as #8? I did the one leg squat,(one leg back, I can’t do the leg in front..;( yet…lol), and as i go to roll down the same leg goes forward and up and touch the toes..repeat the other leg, is that how is supposed to be? Thank u so much. ;)
Muchas gracias otra vez Z y F..;)
Hi Zuzana, I want to try this one but i am confused, the 3rd exercise says one leg squat with a back roll but the picture shows side crunch. and the 8th exercise is the one leg squat with the roll. Could you please clarify! thanks
“300″ Workout with weight incorporation.
Alright here is what we utilize as out “300″ workout. The primary use for this is an assessment tool to gauge your increase or decrease in fitness. It sound ruthless because it is. I make sure I emphasize form and focus to anyone who I have starting out. With anything speed comes with better form and fitness.
You take a break as needed, with over all goal being able to knock these out in one set.
25 Pull Ups
50 Push Ups
50 Dead Lifts (weight at 135 lbs)
50 Floor Waivers (hold bench press @135 lbs and conduct leg throws)
50 Box Leaps (at 24 inches)
50 Kettle Bell Cleans (weight at 25 lbs)
25 Pull Ups
I am not sure what the adjustment would be for a smaller body type but I guess just make your own trial and error to see what works. I’ve move up in weight on the dead lifts and kettle bell, but its mostly because I’m trying to increase what I get out of it now. I’ve been doing this for over a year and a half as an assessment tool for myself and only recently implemented it into my unit as well. My first session I attempted took me a grueling 40+ minutes and some not so great acid reflex. My best session took me 16:45 and from there I have opted to go up when I do it now.
Hi Zuzana and Fredrick,
Thank you so much for all your efforts to provide the world with such high quality workouts, videos (99.9% of the time lol), descriptions and genral health related information. As you can tell from the interest and comments YOU ARE VERY MUCH APPRECIATED!
Thought your followers might appreciate the GYM JONES website that originated the ’300′ workout. Based on the challenge that the actors from the movie were ‘invited’ to takje after their gruelling 4 months of pre-filming training!
http://www.gymjones.com/
Beware it is not for the faint hearted…remember the old adage that “Pain is weakness leaving the body!…Gym Jones lives and breathes it!
Love to you both and all your followers. Happy holidays however you celebrate them, do it with passion!
Sean The passion Man.
Hi Zuzana,
Do you do any cardio workouts outside of the workouts you publish? I just can’t imagine you being so lean without exercising all day long. You have the perfect body! Really.
What makes you prefer the body weight workouts versus using weights?
Maria
Maria,
I swear that I don’t do anything else besides the bodyweight daily workouts. I love them because I can do them anywhere and I am getting great results without having to spend money on weights. I think that weights are great and also necessary if you want to be lifting more weight then your own bodyweight – like power lifters for example. If you are able to handle your own bodyweight then you are already very strong. Take the pull ups, push ups, one leg squats or handstand push ups (I am not that strong yet). You can always make bodyweight exercises more difficult. In terms of cardio, I am getting incredible cardio already with these workouts.
[...] Rep Workou..Ab Blitz Worko..300 Rep Nightm.. Body Burn Wor..Hair Cuts, Hai..The O Face [...]
What can you replace rings with? Cuz it is so cold wherer I live and I live in a one,story home so there’s no place I can hang them. Please, I really want to strt doing pull_ups again:)
Gabby
hello zusana
I’m new here, I’ve seen your videos and really are amazing
and I see that you have exercised the right abs that you’ve been exercising with your workouts, but why your abdomen has those squares marked?
Hi Everyone,
I guess my Christmas Gift idea is antithetical to you all’s interest in having new workouts throwout the season. I had hope we could let Zuzana workout with Frederick as a team or listen to some nice music while sweating.
–Chris
Hi Zuzana,
You swear? You probably run all night long…ask Fred. 8-)
–Chris
aww you look cute with longer hair :)
[...] we revisited the 300 rep nightmare workout. You can see the pictures for this workout here. I decided to start rating the intensity of each workout from 1 to 5 so that you have some idea of [...]
Hi Zuzana,
I finished this brutal workout in 29 min 55 sec. Again, thank you so much for these great workouts. Your the BEST there is!
Your my inspiration,
Audra
Was doing this workout and on the side lunge my carpet slid and I seemed to have pulled a muscle in my groin area. I am going to have to postpone this one. Very disappointing.
Hi Heather,
sorry to hear that, I hope you will be ok soon.
I’m so excited!
I can FINALLY do a one legged sqaut!
I’ve been struggling with that one for awhile but this excersie where you roll onto your back and then back up on one leg was great training for the mind/body connection to get the correct form down!
Thanks!
You are Just COOL ! :)
Tried this again and got 22:04 but when I stopped I realized I had conveniently forgotten the hop in the burpee. But I will not do it over again!!!
Hello fron Spain Zuzana
you are very beautiful and looks strong whit that exercises.Its the first time I enter in this blog but wont be the last :-)
bye
I just happened upon your site, and am so thankful!
I hope to start following your workouts daily.
Happy New Year!
I had to do this again because I left the hops out of the burpees last time. It is a bit of a focus challenge to remember all the moves in the heat of the moment! This time I did it right, and with better form and less agony :)
24:33
Thank you for keeping me motivated..I look forward to tomorrow’s challenge!
Tooth Hurty. Remember, do not drink through a straw, it will unlodge the clot and could cause another infection.
Blimey, am I the only person on here that doesn’t have knees made from steel.
I am unable to do the Ninja Jumps due to knee problems so if anyone could suggest what could be substituted for this exercise I’d be grateful, thanks, anyone, please!
You know, I bet you’ll be able to do them eventually – why don’t you try a variation where your arms help a little so the landing isn’t so rough. You could kneel between two chairs and put an arm on each for support as you need it.
Hey Zuzana, I did this workout :) After 20 minutes I have finished only first round but I’m not giving up! One day I’ll finish all of the 3 rounds at this time. I really believe it – thanks to YOU!! :* :)
I really appreciate your workout! I’m never able to do it all the way, but i’m trying anyway! ^^ One day, i’ll be able to follow ^^ Good Job and tahnk you for all your work!
HI!
I had a very tiring day so i decided to do only 2 rounds. (better than nothing philosophy!) I finished them in 17:37.
I am totally embarrassed about my results. I did this in 36:00:42. Which is about 3 weeks longer than I expected it to take. Well, it’s something to beat next time I guess.
Everyone already says this, but whatever, I’m sure one more appreciative person isn’t ever unwelcome.
Zuzanna and Frederick, thank you so much for this site. I’ve always kept myself in shape, but I was limited to 4 exercises: jogging, sit-ups, lunges, and push-ups. It got extremely boring with no variety. You’ve taught me so many new exercises, and made my work-outs fun again. Also, you’ve introduced work-outs for different muscles that I’d formerly neglected, and so I look and feel better than ever before. :)
Also, Zuzanna’s accent and smile make it fun to watch the videos–you seem so sweet and friendly, even when your tooth is in great pain, haha.
I’m totally pumped – on April 24, I did this in 36:00:42 – I was really disappointed. Today, I did it in 29:03:42, which, although it’s still not faster than you, is a lot faster than I was the last time. In my defense, it’s 36 degrees here. The Color Purple is not just a Pulitzer prize-winning novel, it’s also my complexion right now. I honestly don’t remember the last time I was this sweaty. Cold shower time. And next time I do this…I’m going to beat you.
i haven’t been able to access the sight properly for 3 day :-( is any one else havin this problem.