By Islam El Shazly
Exercise by Darryl Edwards –  The Fitness Explorer

Travelling and keeping fit sometimes don’t go hand and in hand, especially if you are visiting a food-centric culture, like Egypt for example.

A lot of the activities when visiting Egypt involve eating, and chances are if you are part of a package group or on a Nile cruise that you will be getting three open buffet meals everyday for the duration of your trip. If you don’t keep up with exercising then you will be going back home with something more than gifts and souvenirs.

If you are staying at a five stars hotel or resort, you will have access to a gym to burn off the extra bit of Kunafa with double cream that you just had to eat. But what if you’re not staying at a fancy hotel?

I will post several different exercises that work for different people and different skill levels, below is the first of such series. It is designed by Darryl Edwards, and it is aptly named 300.

The routine is progressive, so depending on your skill and physical condition you can choose to skip one or two of the levels and go directly to the Advanced.

Workout: 300 by Darryl Edwards

The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique, in other words, do not cheat while doing each move.

Sometimes we dismiss exercises such as the ones below because of their simplicity.  However, sometimes a back-to-basics approach works.  This will work multiple muscle groups at once (compound work), ensure a full body workout and improve coordination with its integrated movement.  You will also find a cardiovascular element with your heart and lungs working hard to supply blood and oxygen to the working muscles.

Also don’t take too long to complete.  These should take up to a maximum of 15 minutes.  But your goal is to complete this in less than 7 minutes.  If any of the circuits take longer than 15 minutes.  Be patient, drop down to the previous level until you are comfortable in the 7 minute range.


5 minute shadow boxing/skipping (or virtual skipping if you have no rope).

Beginner: (100 reps)

20 Push-Ups/Press-Ups (4 sets of 5)

20 Air Squats (2 sets of 10)

20 Chair Dips (4 sets of 5)

20 Sit-Ups (2 sets of 10)

20 Back Extensions (2 sets of 10)

Intermediate: (200 reps)

40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10)

40 Air Squats (2 sets of 20)

 40 Chair Dips (4 sets of 10)

40 Sit-Ups (2 sets of 20)

40 Back Extensions (2 sets of 15, 1 set of 10)

Advanced: (300 reps)

50 Push-Ups/Press-Ups 

50 Air Squats

50 Sit-Ups

50 Lunges

50 Chair Dips (dip using a chair/sofa)

50 Back Extensions

300 – Stay At Home (Video added) with Kirk performing the workout.

Darryl Edwards – The Fitness Explorer, is a personal trainer and clinical nutritionist based in London, England.  His blog documents his experiences with a primal lifestyle that has made him “fitter and healthier in my forties than ever before.”

Read more: Workout: 300 (Stay At Home) – Explore Fitness –
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