| mented the 300 workout into my weekly workout | | | | body, set up a two foot box and jump on and off the |
| routine a few weeks ago and have achieved great | | | | box for 50 reps. |
| results ever since. By following this routine, I have been | | | | 5. Floor Wipers - 50 Reps |
| able to significantly decrease my body fat percentage | | | | Floor wipers are the most challenging part of this |
| and significantly increase my lean muscle as well as | | | | workout. Set up a mat on the floor for sit ups. Take |
| get a lot stronger. | | | | the 135 pound Olympic Bar that you used for deadlifts |
| The 300 workout was first introduced to the general | | | | and set it over the mat. Lay down and hoist the 135 |
| public in Men's Health magazine and the workout was | | | | pound Olympic Bar over your body as if you were |
| inspired to help the actors from the movie 300, get in | | | | doing bench press. Hold the Olympic Bar above your |
| the best shape of their lives for the movie. The | | | | body and do a leg lift first touching the left plate on the |
| workout is comprised of 7 sets with 6 different | | | | Olympic Bar with your feet, then bring you legs back |
| exercises totalling 300 reps in the following order. | | | | down to the center position, hold for a moment and |
| 1. Pull Ups - 25 Reps | | | | then do another leg lift touching the right plate on the |
| 2. 135 Pound (60 Kg) Deadlift - 50 Reps | | | | Olympic Bar. Repeat this process for another 49 reps. |
| 3. Pushups - 50 Reps | | | | This is a very challenging exercise that requires you to |
| 4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps | | | | stabilize the Olympic Bar over your body while you |
| 5. Floor Wipers - 50 Reps | | | | attempt to do 100 leg lifts. When done correctly, it is |
| 6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 Reps | | | | one of the best ab development exercises. |
| 7. Pull Ups - 25 Reps | | | | 6. 35 Pound (15 Kg) Dumbell Clean & Press - 50 Reps |
| This workout is designed to increase muscular | | | | Place a 35 pound dumbell in your right hand. Lift the |
| endurance, increase your work capacity and increase | | | | dumbell from the floor, clean it to your shoulder, press it |
| your muscle strength. The goal of this workout is to try | | | | over your head and bring it down to your shoulder. |
| and complete it as fast as possible and therefore you | | | | Perform this exercise for 25 reps on your right arm |
| will want to take as few breaks as possible. The | | | | and for 25 reps on your left arm. |
| fastest time by one of the actors in the movie 300 | | | | 7. Pull Ups - 25 Reps |
| was 18 minutes. This is a very challenging time to beat | | | | Complete the 300 workout by performing another 25 |
| and it would be questionable if the actor who | | | | reps of pull ups in however many sets it takes to |
| completed it in such a time, even took a break at all | | | | achieve this. |
| during the 7 set marathon! | | | | Prior to starting this workout, make sure you stretch |
| Therefore, in order to improve, keep the weight and | | | | and are well warmed up. Don't forget to set up all the |
| volume the same each time you perform this workout | | | | equipment prior to starting the workout so you can |
| and always strive to try and beat your personal best | | | | move from one exercise to another and don't forget |
| time. This is an advanced workout so for beginners | | | | to time yourself so you have something to focus and |
| and intermediates, you can do less reps until you build | | | | improve upon the next time you do this workout. |
| up to the advanced level and number of reps. The | | | | Workouts like the 300 workout are circuit training |
| important thing to follow is the format of the workout | | | | workouts. Circuit training workouts are the best way to |
| and continually progress from one exercise to the | | | | build muscular endurance and muscle strength and are |
| other by taking as few breaks as possible. | | | | the most important workout programs to follow and |
| 1. Pull Ups - 25 Reps | | | | perform if you wish to get a ripped, strong and |
| Begin the workout by trying to complete 25 reps of | | | | powerful athletic body. Its also very important to vary |
| pull ups. If you have trouble with pull ups, you can use | | | | your circuit training workouts as your body adapts |
| the Assisted Pull Up Machine to counter balance your | | | | very quickly. By doing the same workouts over and |
| weight and make it easier until you are able to pull up | | | | over again, your body adapts to them and you |
| your own weight. | | | | eventually hit a wall and your strength and muscle |
| 2. 135 Pound (60 Kg) Deadlift - 50 Reps | | | | increases and fat burning begin to fade. |
| Next, place a plate on each side of an Olympic Bar | | | | For maximum results in muscle gain, strength gain, |
| and try and perform 50 deadlifts in any combination of | | | | muscle definition and fat loss, you want to make sure |
| sets. | | | | your workouts have a lot of variety and make sure |
| 3. Pushups - 50 Reps | | | | your body can never anticipate what you are going to |
| Following deadlifts, immediately start doing push ups. | | | | throw at it. The best way to do this is to plan your |
| Do as many sets as it takes until you reach 50 reps. | | | | workout routines out over a few weeks or even a |
| You can also vary your hand position in order to target | | | | few months. If you are unsure how to do this there |
| different muslces. Having your hands closer together | | | | are many programs available out there by top athlete |
| will enable you to focus more on your triceps. Having | | | | and celebrity personal trainers who can provide you |
| your hands father apart will enable you to focus more | | | | with the best and most effective workout and nutrition |
| on your chest. | | | | programs to help you get that ripped, lean and |
| 4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps | | | | muscular body you want. |
| In order to develop explosive strength in your lower | | | | |
