The Power of 300

The 300 Second Workout Routine

Three hundred simple seconds. Every day. For the next 30 days. This, my clients, is your challenge…

Haven’t you noticed? I’ve been sharing my culture with you all year…

A new age has begun, my clients. An age of fitness freedom. An age where that elusive feel good factor lies entirely in your hands (well, not entirely, of course – I do still need to make a living). And, thanks to The Power of 300, there’s a very simple way to source it.

For the next 30 days, I’m challenging you to complete 300 seconds of exercise per day. That’s it. Three hundred simple seconds. Every day. For the next 30 days.

It can be any exercise you like. And it can be in any format you like. You may wish to complete five sets of star jumps at 60 seconds per set. You may prefer to bosh out 10 sets of squats at 30 seconds per set. You may want to organise a circuit and perform each exercise for 20 seconds with a 10-second rest in between. You may even choose to split 300 seconds into three 100-second lumps and tackle each one before breakfast, lunch and dinner. The choice is yours. The desire is down to you. Shucking hell, The Power of 300 is your pearl-secreting, shell-bearing mollusk.

Sounds easy, doesn’t it? Well, that’s because it is. And, naturally, there is a method to this month’s May madness. For while I’m asking you to complete just 300 seconds of exercise each day, my belief is – upon the realisation that 300 seconds can come and go in a flash – you might just be inclined to push a little bit harder as each day passes.

Too much emphasis can be based on the physiological results of exercise. For now, I want you to forget about that. For now, I want you to focus on motivating yourself. I want you to look forward to completing your 300 seconds, releasing those endorphins, increasing that heart rate, knowing you’re capable of doing more and, in the good old layman’s terms that seem to accompany every one of my blogs, feeling good. Once you’ve gained the psychological benefits from exercise, the physiological benefits will come with consistency.

Here are a few examples of exercises you can take on each day:

How to do a Burpee

  • burpees
  • squats
  • lunges
  • sit-ups, reverse crunch, oblique twists and a bunch more
  • press-ups
  • star jumps
  • sprinting on the spot
  • skipping
  • tricep dips
  • treadmill
  • exercise bike
  • cross trainer

The list goes on. Whether you’re at home, in the park or in the gym, you can mix and match as much as you like. Squat with weights or squat without weights. Chuck in some bicep curls and medicine ball rotations for good measure. Start with whatever you’re comfortable working on and then, as the days go on, try to attempt exercises you’re not as comfortable with in order to improve your 300-second routine. Note each day in a diary and record your progress. Trust me, it can be easy to forget what you’ve done if you haven’t written it down!

The time is NOW

Remember this day, clients, for it will be yours for all time…

And remember, my clients never retreat. They never surrender. So go spread the word. Let every friend assembled know the truth of this. Let each among them search their own soul. And while you’re at it, search your own.