The 300 workout isn't gonna turn you into a Spartan warrior overnight...It will however provide you with as challenging and rewarding a workout as you've had in awhile. The physiques of Gerard Butler and the rest of the cast of the movie are testatment to the effectivness of the 300 routine when performed as part of a well thought out training and nutritional plan.
Mark Twight who devised the workout is the first to admit that it isn't intended for the faint hearted or out-of-shape. But for those with adequate training experience this 300 rep monster workout may be the one to shock the body into new growth.....
The Workout Itself:
The workout consists of the following 6 exercises who's reps will add up to a total of 300. (The goal being to finish in under 20 minutes!)
1. 25 pull-ups
2. 50 deadlifts with 60kg (135 lbs)
3. 50 push-ups
4. 50 box jumps (24-inch box)
5. 50 floor wipers with 60kg ( 135 lbs) (Lots of demo vids on Youtube)
6. 50 clean and press with a 16kg (36lbs) kettlebell (or dumbell)
7. 25 more pull-ups
After the workout:
Obviously with such a taxing routine adequate rest and proper nutriton/hyrdation will be vital to promote speedy recovery.
8 hours of sleep a night alongside regular high protein/complex carbs meals and optional supplementation will prove best for this.
So thats it! Short and sweet. If your an experienced gym goer looking for something new to try give this a go nd let me know how you get on!
All the best
Pat
patrickdivilly@hotmail.com
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