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300 Movie Workout for Men and Women - Weight Loss & Calorie Burning

Craig Ballantyne

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The 300 movie workout is the talk of the fitness world. The 300 workout helped actors chisel Greek Statue bodies while causing weight loss and calorie burning. Here's a version of the workout for men and women.

The 300 workout is a challenging 300 repetition workout put together by a trainer for actors in the 300 movie. It helped to sculpt their bodies for the legendary fight scenes. And the 300 workout was also legendary.

Here's how it went down. . . don't try this at home! There was no rest between exercises. . .

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.

But what about the rest of us?

Fortunately, this can easily be changed. Appropriate exercises should be subbed in, and you should drop down to 100 total reps - or as . : recommends - 4-6 exercises of 15-25 reps each.

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

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

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

An intermediate woman could do a 150 rep workout:

10 Bodyweight Sumo Squats
5 bodyweight rows
15 bodyweight squats
5 pushups
10 kneeling pushups
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

You might even rest 5 minutes and try and go through it again for 300 total repetitions.

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.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

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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