From the Movie “300″ - Fat Loss Workout for Men and Women
by: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world.
It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN.
Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes…but don't try this at home…
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
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises. Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds.
But what about a 300 workout for you?
Fortunately, this workout can easily be changed.
Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
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.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence Training workouts for men and women.
You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
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5 Responses to “From the Movie “300″ - Fat Loss Workout for Men and Women”
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By N2H
When I saw 300 I thought either (a) those guys really busted their butts off at the gym before shooting or (b) the studios paid someone a lot of money to airbrush all those 6/8-pack abs. I’m guessing it was probably a combination of both. I haven’t seen this much man meat glorified in a movie since Spartacus! I work for Ebert & Roeper and they’re giving it rave reviews. You can check it out at http://www.atthemoviestv.com (great place for full-length, high-production movie reviews). They gave it two thumbs up, which let me tell you, proves that the workout is worth it!
Hey, I was reading this website of yours which catched my attention.. I started working out 6x a week and weight about est. 158 I’m trying to put on sum more weight and gain muscule in that form.. Is there an excerise that u can recomend or a diet program.. What would be best for me if you don’t mine..thank you for your time…Frank
Frank, if your looking to put on muscle mass you need to focus on core muscle exercises: Bench Press(flat/Incline/Decline), Squats, Deadlifts, Rows, etc. All at heavy weights with moderate to low reps. As far as a diet goes, eat as much protein as you can. Take a weightgainer or some type of meal replacement in addition to your regular daily meals. Beware, when you want to gain muscle mass you have to gain some fat as well. But don’t fear you can rip down later. That’s how it works. Hope this gives some insight. Focus on the fundamentals then work from there.
im trying to get strong fast. besides from working out regularly and eating correctly, is there anything else i can do?
You can really become lean mean machine like those 300 guys using crossfit methods… If you look at crossfit guys/gals they are ripped and have better functional fitness than most people.