300 Movie Workout Challenge - Intense Exercise Is Best For Weight Loss

by Craig Ballantyne - Date: 2007-03-30 - Word Count: 442 Share This!

The warriors in the movie 300 were sculpted with ripped abs and a granite chest. It looked as though the muscular bodies were carved from rock or simply cartoon muscle men. But they were real actors, that went through real brutal 300 movie and 300 repetition workouts.

In fact, the personal trainers for the actors developed a rite of passage for the actors. It was called the "300" and you've probably heard about it on ESPN or MTV. Maybe you read about it in Men's Health magazine. And here it is, the 300 workout...

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 (This exercise has to be seen to be believed)

f) 1-arm Clean n Press with 36lbs Kettlebell - 50 reps

g) Pullups - 25 reps

A man in superfit shape can do this in less than 20 minutes. (I did it 19:07. It was killer. Don't try this at home).

And many people are asking, how hard was it? Didn't you want to quit? Well you bet I did. The actors that went through this 300 workout are true warriors. So here's how it went for me.

The accuracy of my recall for the exercises late in the workout might be a little off - your brain gets a lttle cloudy during this type of workout.

Pullups - zipped through these pretty quickly, doing 16, then 4, 3, 2

Deadlifts - surprised the grip want much of an issue. Went 30, 10, 10

Pushups - the week prior, I was able to do a set of 50 straight...but I was fresh. In my first set, I was only able to get 25. And to be honest, I don't recall the specifics for getting the next 25.

Box jumps - I broke this down into 5 sets of 10 - for mental purposes - but it was really hard to get into a rhythm by this point. This is where the workout really slooooowed down.

Floor Wipers - the hardest part was holding that darn bar over my chest. I was doing this in sets of 5. It went slowly.

Kb clean and press - again, sets of 5. The reps were a little ugly - would the creators of this workout have approved my reps - I can only hope so!

Pullups - the final round was done for 6 sets of 2, then a whole bunch of single reps, another couple sets of 2, and then 2 more singles to finish off.

Don't try the 300 workout at home unless you can do at least 12 pullups and deadlift over 315 pounds with correct form. If you want to do this workout someday, you'll need months of heavy strength training, interval training, and bodyweight exercises.

Related Tags: muscle, lifting, workout, mass, arms, ripped abs, 300, 300 movie, 300 movie workout, chiseled abs

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

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