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

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

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