The great thing about these “300” workouts is that you can use them as warm ups for your main training or as finishers after you regular workout session. Whether you’re using your own bodyweight, kettlebells, dumbbells, barbells, medicine balls, suspension trainers or unconventional equipment there is 300-workout challenge for you in mind! Regardless of how you use these 300 workouts you will burn fat, build lean muscle, increase your strength endurance and get the mind set that will propel you into the best shape of your life. These workouts can be integrated into your overall training regimen, used as challenge circuits once in a while, or if you are a trainer or coach, you can put your clients and athletes to the test. These workouts are not for the faint of heart or beginner fitness enthusiast. Your goal is to complete the 300 reps in the fastest time possible. Some follow the original 300, while others are different. The workouts have their own unique set up. The aim is to complete all of the exercises in the fastest time possible with the goal of beating that time in subsequent workout sessions. You go from one exercise to the next with little to no rest in between. The original workout is done in circuit fashion which consisted of 300 reps. In Twight’s own words about the routine he created… On paper it looked easy, but actually going through the workout was such a humbling experience.īecause of Mark Twight’s training plans, many of the actors went from being around 40 pounds overweight to lean, mean fighting machines…in a matter of months. So, of course I had to try it and oh, was it brutal. With the release of the movie, Mark Twight of Gym Jones released the fitness test he used for the actors called the “300” workout. Perform 25 reps per arm.“When describing the workout, it is more accurate to say that it requires strength, power endurance and aerobic fitness, as it is generally a person’s inability to continuously produce the power needed to do the movement over and over again.” Make sure it touches the ground before each rep. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement. Bend at the knees and grab the kettlebell with an overhand grip. Stand shoulder-width apart with a kettlebell between your feet. Single-Arm Clean-and-Press with 36 lbs Kettlebell Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. Jump up onto the box with a soft landing. Your feet should be shoulder-width apart. Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it. Lower the bar to the floor, keeping it as close to your body as possible. Squeeze your glutes as you perform the movement. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Load the barbell and roll it against your shins. DEADLIFTS WITH 135 LBS. (50 reps) Barbell Deadlift Pull your chest to the bar, pause, and then lower your body back to the starting position.Ģ. Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. – Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps – Pushups – 50 reps ( FIND OUT HERE HOW TO PERFORM A CORRECT PUSHUP) The 300 workout must be done without scheduled rest between moves. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.įor a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. Gerard Butler’s 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can’t get enough of. Plenty of women, too, appreciated the parade of ripped bodies.
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