Although it is not officially called that, the spartan 300 workout is really nothing more than a crossfit routine. I dont plan on doing that any time soon or, really, ever again. Youll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go. You may also want to do some abs exercise, as well. Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of gym jones in salt lake city, utah. So, making healthy choice of foods and drinks along with the 300 workout, is the key to an enviable rippled six pack abs. Feb 20, 20 the gerard butler 300 workout and diet is a 56 day routine. If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 day beginner weight training course. The original workout is done in circuit fashion which consisted of 300 reps. The 300 movie workout is the talk of the fitness world. Download the free chris hemsworth thor workout pdf i.
So doing these exercises every day with the weekends to recover is fine. All youll need is a single pullup bar to perform this home bodyweight 300 workout. Follow each workout exactlyevery rep, with the weight specifiedand you very well might push your strength ceiling even higher. With the release of the movie, mark twight of gym jones released the fitness test he used for the actors called the 300 workout. The cool thing about this workout is that it will blast you out of any plateau or any stage where you just arent seeing results. Fitness workout plans to transform your body in 1 month day 1 arms and shoulders beginner workout go from beginner to advanced in just 8 weeks and reach peak performance with the help of our beginner program. Bench 300 is designed for a lifter who can do at least 225 for a couple of clean sets of 5. With a few simple bodyweight exercises, you can create a fullbody workout thats completely free.
It combines the sciencebacked training strategies of metabolic resistance training and high intensity interval training into a proven workout. It consists of 25 pullups, 50, 5lb deadlifts, 50 pushups, 50 box jumps on a 2foot high box, 50 floor wipers with a 5lb barbell held above your chest, 50 clean and presses and 25 more pullups to round it off. Rise of an empire, which premiered at number one on march 7. As a beginner its ok to break up the workout through out the day into sections. If you are ready to put in the hard work, then this is a great full body workout plan and the quickest way to have a rippled body for men, and a toned enviable body for women. Weeks 2 through 12 of bench 300 are structured just like this workout. 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. In other words, 225 with no writhing, serious struggles, or help from a spotter. One of the most impressive workout routines ive come across over the past decade has had to be the 300 movie workout. The highintensity gerard butler workout and diet plan for 300 gets results by building power, muscles and burn fat to give you the formidable body of a spartan hero. Weight training is one of the best methods of strength training. At the start of the movie 300, king leonidas gerard butler bids farewell to his beautiful wife, queen gorgo lena headey as he heads out to lead the battle of thermopylae. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times.
Jul, 2009 well, i call it, the challenge workout phenomenon and it all started with the 300 workout published in mh magazine. Wanting to keep up your physical activities away from home. It combines the sciencebacked training strategies of metabolic resistance training and high intensity interval training into a proven workout system. Apr 20, 2009 in this episode of transformation truth chris kruger discusses how to perform the 300 challenge for 6pack abs. The training regimen that whipped actors of the movie 300 into fighting shape may be too much for most of us. If possible, perform this run on grass, cinder or easy singletrack trails. Without the mindset of a spartan, you will not get through it. Rugged scotsman gerard butlers onscreen awe is in part due to his phenomenal masculine physique which you can get with the gerard butler workout. Some of the cast members lost up to 40 pounds of fat while using this routine, rapidly transforming from flabby to ripped. For more 300 workout like this, visit discover how to train like a spartan warrior with these spartan training home workout. The 300 workout train like youre one of the 300 spartans. Check out the body armor aka murph workout to be completed with a weight vest or plate carrier. If so, then let me tell you about the kettlebell swing, and specifically, about doing 300 swings per day, everyday, and without exception. What is a good workout that i can do at home in my garage or at the local park.
The first film was released to little fanfare but became an instant favorite for guys everywhere for its classic story and brutal, bloody action. The free 45 day beginner program stew smith fitness. Also unlike the rock, this workout will consist of a full body routine. Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration.
However, you can get the most out of each exercise by keeping your core tight throughout each set. If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. Oct 23, 2019 30 day kettlebell swing workout with free pdf is the most effective workout for shredding fat fast. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit i am determined i will succeed waiver of liability what you are about to undertake is an advanced fitness program. Here are some other workouts you may be interested in. It has 300 repetitions in it, hence its many times simply called the 300 routine.
Benefits builds high level of cardiovascular endurance. It is an intense training system and is not meant to be performed every day. Download the best navy seal workouts pdf here sealgrinderpt. Start the journey with 20x push press, dip the hands and knees slightly, drive the bar overhead to full extension. The rise of a new you below is a modified four day program to challenge not only your capacity for intensity but will test your ego. If you can do ten cycles of this you will total 300 pushups and 400 crunches. As you start to get tired, it becomes even more important to keep your abs locked to help maintain proper form from start to finish. Although not from the movie, the 300 workout routine incorporates 3 of the most.
A beginners guide to working out written by arlene semeco, ms, rd on march 2, 2017 exercising regularly is one of the best things you can do for your health. If that workout makes you feel strongand ready to feel strongergreat. This is an intense workout system and should not be attempted by beginners. Hannah bower all fitness guides pdf free download workout.
It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. In case youve never heard of it, heres the order of the 300 workout from mens health magazine. Youll leave the gym really ready to conquer the world yelling this is sparta. I keep getting tons of youtube comments from people that want to know if fasting. In it, 300 spartans fought to their death against xerxes and his massive persian army in 480 b. Mar, 2012 so why then is the 300 workout getting so much attention. The official 300 workout this advanced workout routine created for the movie 300 actors is brutal and will challenge even the fitness elite. The 300 workout for a fullbody transformation mark norey, cpt in bodybuilding and workout april 27, 2014 this epic account of an ancient battle between the spartans and persians contained the kind of eyepopping visuals and headsnapping violence that men cant get enough of. The workout focuses on olympic lifts, functional training, and metabolic body movements. Start the 100 workout plan today, and see how fast you can complete it after 30 days of training. Jumping into any intense workout system without a solid level of conditioning and exercise form puts you at risk for injury.
Track track workouts will help boost your speed and fitness and get you. If youre considering starting to exercise but dont know where to begin, this article is for you. Try them on any four days of the week for four weeks for description sake monday, tuesday, thursday and friday will be used. I love this routine because its a full body workout that teaches both strength and endurance. Go for 23 sets starting out, and add a set each week. But the big question is, the 300 workout, does it actually work. Its a brutal workout, starting out strong and slowing down, finishing at a crawl, explains ballantyne. Get up to 45 sets, and youre ready to move on to the 300 workout. Apr 27, 2014 the 300 workout for a fullbody transformation mark norey, cpt in bodybuilding and workout april 27, 2014 this epic account of an ancient battle between the spartans and persians contained the kind of eyepopping visuals and headsnapping violence that men cant get enough of. So, of course i had to try it and oh, was it brutal.
As always, alter the starting speed based on where youre at in your progress, but keep the interval changes at 0. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of. The 300 spartan workout is taking the world by storm and is widely acclaimed for producing amazing results within a. Phase one focuses on strengthening your muscles, tendons, and ligaments, and boosting your flexi h arms and shoulders beginner workout. Welcome to a shot of adrenalines complete body weight training system. From the starting position slightly flex the hips and knees slight squat with feet flat on the floor, keeping the trunk vertical and upper arms parallel to the ground.
The gerard butler 300 workout and diet is a 56 day routine. For this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. Mar, 2009 every day in a gym i see guys working out their forearms, doing 5 different triceps exercises to hit the arms from all different angles, specializing in tiny muscles. The spartacus workout the ultimate fitness challenge. On paper it looked easy, but actually going through the workout was such a humbling experience. Unless you are already in great shape, start with an easier, beginner workout routine. Thats what the first day of any program should feel like. We continue to complete the workout schedule until the last workout day on friday 29th may 2015 when you complete the full 300 kettlebell workout. The 300 workout body weight and calisthenics exercises. To complete the true 300 workout plan designed specifically for the movie actors, use 5 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the onearm clean and press. Originally created to train the 300 movie cast, 300 workout routine has now become the fitness mantra for people around the world.
The 300 workout original full length video youtube. If youre not there yet, stick with proven strength building programs until you are. Use the actual 300 workout utilized by the celeb spartans. One actor from 300, andrew pleavin, completed the workout in 18 minutes, 11 seconds, says ballantyne. For those seeking a beginner and intermediate version of the original 300 workout, try the two programs below on for size. Jan 16, 2015 spend enough time with the 300 workout and you might just scare away some enemies. Each rep is timed, and the athletes always have someone to run beside same gender, pair a boy with a girl and give the girl a head start, and sometimes have the hurdler run beside a sprinter. The superset is a great way to workout if you have limited time. Make sure you take time to learn proper deadlift form and build up your overall conditioning before attempting the 300 spartan workout.
This pyramidstyle workout gradually ramps up and ramps down the speed. This workout was invented to transform the actors in the movie 300 into spartans. They are the core movements for building muscular strength. Its helped actors chisel greek statue bodies while causing weight loss and calorie burning for the rest of us. If youre going to have the energy to complete the 100 workout plan without resting, you will need to get your diet in order. Theres a lot of steam behind this workout because the movie was so successful and they claim all the actors used this workout to get into shape. One of the best parts of training is the confidence and selfassuredness that comes with improving yourself. At the start of the movie 300, king leonidas gerard butler bids farewell to his beautiful wife, queen gorgo lena headey as he heads out to. Actors such as gerard butler and others had to endure this workout prior to showing off their fat absent midsections on screen. Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins. Its a brutal workout, starting out strong and slowing down, finishing at.
It has 300 repetitions in it, hence its many times simply called the 300. Single arm clean and press w36 lbs kettlebell x 50 reps. The original 300 workout used by the cast of the movie 300, with video demonstration. Try and follow this 300 workout routine for some serious results. Sample workout 200s working on a 10 week schedule week 1 12x200s in or under 45 min. With all the different workout routines on the internet, the spartacus workout will be by far one of the best youll find. See more ideas about workout, 300 workout and gym workouts. Get through this workout and youll build serious amounts of musclefast. How to join in like my facebook page and then under the 300 kettlebell challenge image add to the comments section saying that you are ready to start the 300 kettlebell challenge. The spartan 300 workout prs and pancakes how did the mighty 300. As soon as the 300 movie came out, the 300 workout came out. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a highintensity cardio session and a strength workout. Techniques, drills, and training 300400 meter hurdles for.
The goal is to complete the exercises in less than 30 minutes. Before you worry about whether you are up to the challenge of trying this, you can rest easy. Spartan 300 workout beginner member workout by termin8r x. Strength deadlifts, bench press, heavy dumbbell bent over rows. My name is todd kuslikis and i am going to guide you on a journey of total body transformation with body. Join the superhero academy and start unleashing your inner superhuman. The 300 spartan workout is best approached like a fullbody training system, using it 3. On your next chest day, try this, the first workout from s bench 300 program in. Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. A healthy diet will go a long way in helping you reach your fitness goals. Performing the kettlebell clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep. The floor wipers in the 300 workout are what target abs the most. Jun 15, 2015 be prepared for the most incredible full body workout you will ever experience. Men and women everywhere, from all walks of life, were eager to learn how king leonidas gerard butler and his spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.