Back in February of 2007 a hot new workout hit the scene called the 300
workout. It was put together by a trainer named Mark Twight and was prepared
for the actors who played the Greek warriors in the movie, “300â€.
The workout was not done every day like this. In fact, it was described in
the article as a “one time challengeâ€. I don’t recommend people do this 3
times per week.
The big mistake Men’s Health magazine made when running the story was that
they forgot to include photos of the unusual exercises in the program…so
they asked me to film one repetition of each exercise.
We did this video at a gym in Toronto. So that’s how I came to be associated
with the workout, although let me be very clear…I did NOT design the workout
program. I didn’t train any actors from the movie 300. All I did was film
the video. That’s it.
Here is the order of the 300 workout from Men’s Health Magazine
25 pull-ups
50 deadlifts
50 pushups
50 box jumps
50 Floor Wipers
50 Kettle Bell Clean & Press (per arm)
25 Pull-ups
300 repetitions from 7 different exercises.
All exercises are done without scheduled rest between moves. Obviously this
is an advanced workout…you shouldn’t do it unless you are already in great
shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be
subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.
For example, you might try this workout, great for a guy with moderate
fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
All exercises are done without scheduled rest between moves. This is a
better place for the average gym-goer to start.
As you get stronger and start to lose belly fat, you can replace the rows
with pullups. You can also replace some of the jumping jacks with regular
jumps. And finally, replace the close-grip pushups with the kettlebell clean
and press. Then you can finally move on to the regular 300 workout.
If you want a complete bodyweight challenge like the 300 workout, try the
Turbulence Training Bodyweight 500.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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