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

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

I started at JKC because my colleagues that go to JKC all look and felt fit and healthy thanks to Jon and Thomas – if JKC helped them, I knew they could do the same for me! I think JKC stands out from other gyms because of their personal touch! They listen to you and help motivate and support. They always believe in my ability progress and learn new exercises. I’ve been training at JKC since January of 2019 and recommend them to anyone looking to learn how to lift weight properly, feel stronger, and improve their health.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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