Steve Maxwell 300 workout

I've been contemplating as to what exercise programs I should use to improve my fitness. I decided I wanted to develop overall fitness i.e. stamina, strength and speed. The aesthetic will come into play as I progress. As I'm still broke I will not be doing a weight-lifting programme, although I will incorporate 49 kg squat and a 49kg benchpress.

I wanted to do the crossfit workout, however I am looking a for a more total body workout. I used to do the navy seal workout with great effect. I have given myself 1 month starting from today to be able to do the 300 reps required for the exercises. I shall play basketball 2 times per week and football once a week in order to improve my stamina.

The programme is broken up into 3 parts. Beginner, Intermediate and Advanced. I shall start with the Beginner today and hopefully begin with the intermediate by next week. I shall record my progress every day on here. I shall start with the Navy seal workout in order to be able to do the intermediate Spartan workouts. I shall start with a warm-up session.

I shall start my exercise today at 12.40pm GMT.

Exercise Reps

Close-grip chin-ups 3 reps

30 secs

Pull-ups 3 reps

30 Secs

Behind the neck 3 reps

30 Secs

close-grip pull-ups 3reps


Dips 3x10 30 secs rest between each set


Pushups 2x10

Triceps 2x10

Wide pushups 2x10


Body-weight row 3x10


Dive-bombers 10


Situps 50


cross-arm Situps 50


Flutter kicks 50


Half-situps 25

Cruncher Situps 25


Lizard stretch 3


Atomic situps 40


Good morning darlings 50


Neck Rotations 50 reps each side


Neck lifts 100 reps


Lunges 50 x 2


Squats 100 reps x2


Charlie chaplins in 50

Charlie chaplins out 50


Squats 50



Sumo squat 30



Hindu-squat 30