Wednesday, October 01, 2008

300 Workout for Men's Health Magazine

Back in February of 2007 a hot new workout hit the Men's Health magazine scene called the 300 workout. It was put together by a trainer named Mark Twight and was prepared for the actors who played the Spartan warriors in the movie, "300".

The workout was not done every day like this. In fact, it was described in the article as a "one time challenge". I don't recommend people do this 3 times per week.

The big mistake Men's Health magazine made when running the story was that they forgot to include photos of the unusual exercises in the program…so they asked me to film one repetition of each exercise.

We did this video at a gym in Toronto. So that's how I came to be associated with the workout, although let me be very clear…I did NOT design the workout program. I didn't train any actors from the movie 300. All I did was film the video. That's it.

Here is the order of the 300 workout from Men's Health Magazine

25 pull-ups
50 deadlifts
50 pushups
50 box jumps
50 Floor Wipers
50 Kettle Bell Clean & Press (per arm)
25 Pull-ups

There you go...300 repetitions from 7 different exercises.

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.

For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

All exercises are done without scheduled rest between moves. This is a better place for the average gym-goer to start.

As you get stronger and start to lose belly fat, you can replace the rows with pullups. You can also replace some of the jumping jacks with regular jumps. And finally, replace the close-grip pushups with the kettlebell clean and press. Then you can finally move on to the regular 300 workout.

If you want a complete bodyweight challenge like the 300 workout, try the Turbulence Training Bodyweigh 500 or 1000.

6 comments:

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William said...

the kettle bell clean and presses are not done 50 per arm...that would take the rep count to 350...instead they are done 25 per arm...just a heads up

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