300 Workout

This very popular workout came to light after the film 300 was released.

Gerard Butler used this workout to get into shape for the movie.

The principles of this gruelling routine are to complete 300 reps of numerous exercises for time. I.E complete the circuit as fast as you can but not compromising on form.

Coupled with proper diet this workout will not only burn lots of fat and keep your metabolism working for hours after your workout, it will also

  • Increase your muscular endurance.
  • Increase your muscle mass.

Ditch your boring old routine and give this a go.
All exercises should be done simultaneously without planned rest between and during exercises.

The original workout:

  1. Pull Ups. 25 reps
  2. Barbell Dead lift (60kg) 50 reps
  3. Pushups 50 reps
  4. Box Jumps 50 reps
  5. Floor wipers with (50kg)  50reps
  6. Single arm 16kg kettle bell clean and press 50 reps
  7. Pull Ups 25reps

If you need to build up to the “original workout” try this one

  1. Pull ups – 25 reps
  2. Dumbbell dead lift (15kg) – 50 reps
  3. Pushups – 50reps
  4. Body weight squat jumps – 50reps
  5. V-Ups – 50reps
  6. Dumbbell push press 10kg – 50reps
  7. Pull ups – 25 reps
If you need to, break this workout in half and repeat twice with 2 mins between sets.
You can also replace pull ups with inverted body weight row to develop your back and arm strength to enable you to do full pull ups.
Bernard Smyth
Ultimate Conditioning
Qualified Personal trainer

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Book a personal training session here. Or call 086 4056925

Posted in Workouts
2 comments on “300 Workout
  1. James Murphy says:

    I tried this once, its tough going by the end I didnt know if I wanted to throw up or collapse.

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