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In this 300 repetition workout there are a mixture of mostly leg and arm exercises. I rested for 30 seconds between sets.  This took me around 30 minutes to complete and I burn't between 400 - 500 calories.  Please make sure that you warm up before this workout.    Exercise Equipment Weight Reps Sets Wall Ball Shots Barbell 5kg 10 5 Bicep Curls Dumbbell 15kg 10 5 Lat Row Pulldowns Cable Machine 30kg 10 5 Tricep Dip Parallette Dip Bars Bodyweight 10 5 Squat KB Dumbbell 15kg 10 5 Overhead Press Barbell 20kg 10 5

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