Has anyone seen the movie 300 with Gerard Butler and all sorts of other abs? The actors in the movie had this crazy training regimen and when they were nearing the end of their training, their trainer (Mark Twight) put together a challenge for them: complete a 300 rep series in 20 minutes or less. Here is what the workout looked like:
Pull ups (25 reps)
Deadlift with 135lbs (50 reps)
Push ups (50 reps)
24-inch box jumps (50 reps)
Floor wipers (50 reps)
One arm clean n press with 36lbs kettlebell (50 reps)
Pull ups (25 reps)
After the movie came out, everyone wanted the Spartan physique and muscle-heads everywhere were jumping on the 300 Workout bandwagon. I looked it up and about shit myself. I wasn't ready at the time (I'm not even ready now), so I looked up other variations and started keeping a list. I've only done the first one on the list (2 minutes 46 seconds was my time), but I want to start doing them again and work my way up to the Bodyweight 1000.
I'm not sure all the links still work, but they are the sources I took the workouts from.
Bodyweight rows (5)
Bodyweight squats (15)
Push ups (5)
Jumping jacks (50)
Mountain climbers (10)
Lunges (5 per leg)
Bodyweight rows (5)
Prisoner squats (20)
Push ups (20)
Jumps (10)
Inverted rows (10)
Forward lunges (10 per side)
Close grip push ups (15)
Chin ups (5)
Bodyweight rows (15)
Bodyweight squats (25)
Push ups (15)
Jumping jacks (50)
Mountain climbers (20)
Close grip push ups (10)
Bodyweight rows (15)
Prisoner squats (30)
Push ups (30)
Jumps (10)
Swiss-ball leg curls (10)
Swiss-ball pikes (10)
Step ups (20)
Pull ups or chin ups (5)
Forward lunges (30)
Tucked-elbow push ups (20)
Inverted rows (15)
Prisoner squats (15)
Chin ups (5)
Inverted rows (20)
Dumbbell squats (25)
T-push ups (10 per side)
Ball leg curls (20)
Ball jackknifes (20)
Dumbbell rows (15 per side)
Stickups (15)
Rope skips (50)
Jumping jacks/jump rope (30)
Close grip push ups (20)
Jumps (10)
Pull ups (10)
Squats (40)
Push ups (25)
Walking lunges (10 per side)
Underhand inverted rows (15)
Bicycle crunches (30)
Squats (25)
Jumping jacks/jump rope (25)
Pull ups (25)
Deadlift with 135lbs (50)
Push ups (50)
24-inch box jumps (50)
Floor wipers (50)
One arm clean n press with 36lbs kettlebell (50)
Pull ups (25)
Perform 10 reps of each exercise, three times
Bulgarian split squats (10 per leg)
Close grip push ups
Alternating lunges (10 per leg)
Inverted rows
Decline push ups
Jumps
Chin ups
Mountain climbers (10 per leg)
Prisoner squats
Dumbbell swing
Rest 30-60 seconds
Pull ups (30)
Jump squat (30)
Explosive push up (30)
Alternating bicycle crunches (15 per side)
Close grip pull ups (30)
Alternating split squat jump (15 per side)
Hanging knee raises (30)
Diamond push ups (30)
Calf raises (15 per side)
Good mornings (30)
Jump squat (30) [jump, then alt split squat]
Staggered push ups (30)
Alternating split jump (15 per leg)
Explosive push ups (30)
Prisoner squat (30)
Hindu push ups (30)
Kneeling band row (30)
Burpees (30)
Pull ups (30)
Double crunch (30)
Elevated push ups (30)
Dumbbell swing (30)
45* lat pull down (30)
Jump squat w/ dumbbells (30)
Elevated push ups (30)
Alternating split squat jump (15 per leg)
Seated band row (30)
Shoulder press (30)
Stationary lunge (15 per leg)
Russian twist (15 per side)
Bench press (30)
One arm dumbbell squat (30)
Barbell row (30)
Deadlift (30)
Military press (30)
Dumbbell swing (30)
45* lat pull down (30)
One arm dumbbell snatch (15 per side)
Elevated push up (30)
Double crunch (30)
Band push ups (30)
Jump squat w/ dumbbells (30)
Kneeling band row (30)
Dumbbell swing (30)
Band press (30)
One arm dumbbell snatch (15 per side)
Alternating split squat jump (15 per side)
Arnold press (30)
Hip thrust on ball (30)
One arm band press (15 per side)
Squat & press (30)
One arm pull down (15 per side)
Stationary lunge (15 per side)
Band punch (15 per side)
Band deadlift (30)
Reverse Y fly (30)
Squat hold (30 seconds)
Upright band row (30)
Band crunch (30)
Perform 15 reps, rest 10 seconds, repeat
Bench press
Barbell split squat
Weighted pull ups
Deadlift
Barbell row
Stationary barbell lunge
Military press
Dumbbell calf raise
Band crunch
Plank (30 seconds)
Perform 15 reps, rest 10 seconds, repeat
One arm push up
Jump squat
Weighted pull up
Back pack squat
Explosive push up
Alternating split squat jump
Recline pull
Reverse lunge
Shoulder press (handstand push up)
Double crunch
Perform 15 reps of each set, rest 45 seconds, do 2nd set
Staggered push up
Decline press
Squat & press
Stationary lunge
Band row
Band pull down
Upright band row
Preacher curl
Triceps extension
Band crunch
Perform 15 reps of each set, rest 45 seconds, do 2nd set
Dumbbell press
Band press
Barbell squat
Jump squat
Band row
Reverse band fly
Arnold press
Bicep curls
Hip thrust on ball
Russian twist
Perform 15 reps of each set, rest 45 seconds, do 2nd set
Incline press
Alligator walk
Alternating dumbbell squat press
Hip bridge on ball
Band row
Band pullover
Band squat & press
Walking lunge
Preacher curl
Dumbbell crunch
Spider push up
Squat & press
Band press from ball
Jump squat
Chin up
Stationary lunge
Y fly
Hip bridge on ball
Calf raise against ball
Russian twist
Do circuit twice times resting as needed
Cross crawl (10 per side)
Plank (20 seconds)
Prisoner squat (10)
Side plank (15 seconds per side)
Mountain climber (10)
[Beginner] Inverted row (10)
Stability Ball Rollout (5)
1-leg hip extension (10 per side)
Spiderman climb (5 per side)
Chop (10 per side)
[Kneeling] Pushup (15)
Bird dog (5 per side)
Stability ball leg curl (10)
Plank with arms on ball (10 seconds)
Prisoner squats (45)
Push ups (40)
Jumps (30)
SHELC (20)
Ball jack knives (20)
Step ups (20 per leg
Pull ups (10)
Lunges (20 per leg)
Close grip push ups (40)
Inverted rows (20)
Squats (40)
Chin ups (15)
Prisoner squats (50)
Push ups (50)
Straight jumps (25)
Leg curls (25)
Ball jackknifes (50)
Step ups (25 per leg)
Pull ups (25)
Alternating lunges (25 per leg)
Close grip push ups (50)
Bodyweight rows (50)
Bodyweight squats (50)
Chin ups (25)
Jump squat (20)
Spider push up (20)
Alternating split squat jump (10 per side)
Pull up (15)
Prisoner squat (25)
Push up (20)
Reverse lunge (10 per side)
Recline pull (20)
Hip thrust (20)
Toe touch (20)
Jumping jacks (50)
Repeat
Band squat & press (20)
Band push up (20)
Stationary band lunge (10 per side)
Kneeling lat pull down (20)
Band step up (10 per side)
Band press (20)
Bulgarian band squat (10 per side)
Seated 45* band row (20)
Resisted ab crunch (20)
Resisted toe touch (20)
Jumping jacks (50)
Repeat
Jumping jacks/jump rope (100)
Close grip push ups (100)
Jumps (25)
Pull ups (25)
Squats (100)
Stick ups (25)
Bicycle crunches (50)
Push ups (100)
Walking lunges (25 per leg)
Overhand inverted rows (50)
SHELC (50) [supine hip leg extension w/ leg curl]
Bicycle crunches (100)
Decline push ups (50)
Underhand inverted rows (25)
Mountain climbers (50)
Squats (50)
Chin ups (25)
Jumping jacks/jump rope (100)
XOF 300
Turkish getups (30 per side)
Snatches (30 per side)
Windmills (30 per side)
Body Blasters (30)
Swing, catch, squat, thrust (30)
Sling shots (30)
Atomic sit ups (30)
Kettlebell Meltdown 300
V ups (25)
Snatches (25 per side)
Push ups (25)
Swings (50)
Burpees (50)
Clean & press (25 per side)
Mountain climbers (50)
Beginner TT Abs 300 Workout
Do circuit twice times resting as needed
Cross crawl (10 per side)
Plank (20 seconds)
Prisoner squat (10)
Side plank (15 seconds per side)
Mountain climber (10)
[Beginner] Inverted row (10)
Stability Ball Rollout (5)
1-leg hip extension (10 per side)
Spiderman climb (5 per side)
Chop (10 per side)
[Kneeling] Pushup (15)
Bird dog (5 per side)
Stability ball leg curl (10)
Plank with arms on ball (10 seconds)
XOF 300
Turkish getups (30 per side)
Snatches (30 per side)
Windmills (30 per side)
Body Blasters (30)
Swing, catch, squat, thrust (30)
Sling shots (30)
Atomic sit ups (30)
Kettlebell Meltdown 300
V ups (25)
Snatches (25 per side)
Push ups (25)
Swings (50)
Burpees (50)
Clean & press (25 per side)
Mountain climbers (50)
Beginner TT Abs 300 Workout
Do circuit twice times resting as needed
Cross crawl (10 per side)
Plank (20 seconds)
Prisoner squat (10)
Side plank (15 seconds per side)
Mountain climber (10)
[Beginner] Inverted row (10)
Stability Ball Rollout (5)
1-leg hip extension (10 per side)
Spiderman climb (5 per side)
Chop (10 per side)
[Kneeling] Pushup (15)
Bird dog (5 per side)
Stability ball leg curl (10)
Plank with arms on ball (10 seconds)
1 comment:
I put on so much weight after having my daughter and taking anti-depressants for three years that all of a sudden there weren't any fashionable clothes in my size.
Post a Comment