Monday was a great day and a great workout, after a great workout on Monday I had my worst day ever for the workout today, so for punishment I added a bunch of exercises to the 300 workout to not only make it more difficult but also more complete. If you don’t know much about the 300 workout you can see more at . It goes through the basic workout and defines all of the exercises and has a to help you understand how to do the exercises (thanks to Men’s Health).

Below is the updated exercises and how to build them into the workout for a total body workout with isolation moves added in. Goal time 30 minutes or less.

50 – pull ups 75 – dead lifts (100 lbs) 50 – push ups 25 – bench presses (135 lbs) 50 – leg extensions (45 lbs) 50 – 20 in box jumps 50