The 300 workout... brutal shit

[KinKyJ]

Found this on the Men's Health website. It's the workout Gerard Buttler did to get fit for 300. As soon as my back will allow me, this is going to be my morning routine... I think

"It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

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) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

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

This is gonna hurt, I'm sure...

[res0nat0r]

Re: The 300 workout... brutal shit

my skinny ass has just started working out 4x a week for the last month during lunch at work. that workout would kill me.

[res0nat0r]

Re: The 300 workout... brutal shit

http://www.gymjones.com/knowledge.php?id=35

[tiddles]

Re: The 300 workout... brutal shit

i think i could do the pullup and pushup parts

[res0nat0r]

Re: The 300 workout... brutal shit

i can do each one.

once.

[fisheye]

Re: The 300 workout... brutal shit

. It's the workout Gerard Buttler did to get fit for 300. As soon as my back will allow me, this is going to be my morning routine... I think
This is gonna hurt, I'm sure...

Does the workout come with the moulded latex abs the Spartans wore in the movie???

[res0nat0r]

Re: The 300 workout... brutal shit

that was the real deal son

[Huggie Smiles]

Re: The 300 workout... brutal shit

what do you all do to tone lower abs??

I can work the top ones nicely but the lower is going nowhere
(now wheres my beer?)

[FM]

Re: The 300 workout... brutal shit

I think he was the only one who could finish that whole thing too...

[MJDub]

Re: The 300 workout... brutal shit

I've been doing exercises that are part of what they did at Gym Jones (whose site I recommend reading thoroughly) for a couple of months now, and I have some big respek for the Spartans. I've lost about 15lbs since starting it.

By the way, that workout is what they did one time at the end, so it isn't what they did to get into the kind of (real) shape they got in. The guy who plays the captain is a prime example of that kind of shape being possible.


At the beginning


4 weeks


8 weeks

Absolutely crazy because he went completely balls-to-the-wall with it. I'm talking 6 hours a day, 6 days a week with the kind of workouts listed on Gym Jones. He lost 40 pounds in 8 weeks as well.

Badass.

[cyrus32]

Re: The 300 workout... brutal shit

Dead lifts kill my hands all the time when i go heavy....i hate the damn straps, but oh well....this type of work out takes alot of dedication, but if your motivated enough it can be done and the results will show.

[KinKyJ]

Re: The 300 workout... brutal shit

what do you all do to tone lower abs??

I can work the top ones nicely but the lower is going nowhere
(now wheres my beer?)

Leg raises, either on the floor or on a roman chair, hip raises (also called hip bridge), and reverse crunches.

Tip: by sucking in your tummy during the exercises you put extra stress on your abs.

[KinKyJ]

Re: The 300 workout... brutal shit

Hugs, you can find extra abs workout routines here: http://www.shapefit.com/workout-routines.html

[maccaronda]

Re: The 300 workout... brutal shit

I can't even do 20 pushups!!

[KinKyJ]

Re: The 300 workout... brutal shit

Dead lifts kill my hands all the time when i go heavy....i hate the damn straps, but oh well....

You mean your fingers or your wrists? For your fingers you can train with hand grips (I always have one in my car to keep myself busy during traffic jams). For your wrists you train by placing your forearms on a bench and lifting a barbell up and down using only your wrists. Both exercises will also train your forearms.