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The 300

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02 April 2007 | knayton06

something for the weekend , or at least preseason training work of that gut for the new season

The 300 movie workout is the talk of the fitness world. Its helped
actors chisel Greek Statue bodies while causing weight loss and
calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Mens Health
and on ESPN. Everyones looking for the 300 workout on the Net. So
I made mini-version of the workout for the average guy and gal, see
those below.

But first, heres how the original 300 Workout goes...but dont try
this at home...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, youll slow down.

I tried this workout last week and managed to get er done in only
19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down
to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight rows

Optionally, you could do 100 reps of rope jumping to finish off 300
total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a
full 300.

Tough, but fair. So you can do your own version of the 300 workout
and build your own Greek God or Greek Goddess body. Work with a
trainer to come up with other ideas. And always, train safe.

Dont train like this everyday. Just use one of these workouts once
every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. Youll boost your metabolism,
burn fat, and maximize your fitness so that youll be ready for
your very own 300 test day.

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