Guest blog by: Craig Ballantyne, CSCS, MS
The 300 movie workout is the talk of the fitness world. It’s 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 Men’s Health and on ESPN. Everyone’s 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, here’s how the original 300 Workout goes…but don’t 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, you’ll 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:
20 prisoner squats
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted 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 Inverted 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.
Don’t 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. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 workout test day.