300 workout routine pdf files

Mar 07, 2014 this workout will not only aid in your quest for that spartanesque physique, but youll only need your body weight to complete it. The original 300 workout used by the cast of the movie 300, with video demonstration. The workout focuses on olympic lifts, functional training, and metabolic body movements. One of the best parts of training is the confidence and selfassuredness that comes with improving. Our product picks are editortested, expertapproved. For this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. Gerards routine also includes intense cardio for a vigorous, fullbody workout. Each of the blocks are presented in routines format, that increase their workload from 1 to 4, so muscle tone maintenance routine 1 should always be combined. Try them on any four days of the week for four weeks for description sake monday, tuesday, thursday and friday will be used. The dirty 300 challenge brutal 300 rep workout to burn.

This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Get up to 45 sets, and youre ready to move on to the 300 workout. Get through this workout and youll build serious amounts of musclefast. The 300 workout body weight and calisthenics exercises. You can also use the blank workout chart template to develop your own routines, or create from scratch using an excel chart. Mountain athlete workouts and some crossfit wod and turned them into a 4. The gerard butler 300 workout and diet is a 56 day routine. Mar, 2009 for this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. To achieve movie muscles that pop, he and other cast members used this.

Killer workouts, gym workouts, crossfit moves, 300 workout, circuit training, training plan, calisthenics workout plan, build muscle mass, le pilates. Go for 23 sets starting out, and add a set each week. As soon as the 300 movie came out, the 300 workout came out. Jan 16, 2015 spend enough time with the 300 workout and you might just scare away some enemies. Use the one combo every 30 seconds for 5 minutes for both of these. So, making healthy choice of foods and drinks along with the 300 workout, is the key to an enviable rippled six pack abs. Full body workout at home without equipment download pdf. The diet will not work if you do not combine it with a strict exercise program. And even though we wont be seeing gerard butler in the sequel, the workout regiment. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300rep rite of passage. In case youve never heard of it, heres the order of the 300 workout from mens health magazine.

Since we know that by saying that you will only want to try the 300 workout routine even more, we just have to say seriously, this is a hard workout. Actors such as gerard butler and others had to endure this. Week 1 exercise sets reps day 1 walk outs from knees 1 10 dumbbell crunch light dumbbell behind head 1 20 plank 1 1 min band hold on back 10 3 sec holds. The 300 workout train like youre one of the 300 spartans. Spend enough time with the 300 workout and you might just scare away some enemies. The 300 workout for a fullbody transformation fitneass. Then again when i filmed this workout i was coming off of a two week break in exercising yes. Getting physically prepared for the naval academy physical education is an important part of the program at the naval academy. The 300 spartan routine was designed to push gerard and his 300. Actors such as gerard butler and others had to endure this workout prior to showing off their fat absent midsections on screen. Here is the order for the 300 workout from mens health magazine. If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength.

They are the core movements for building muscular strength. Apr 27, 2014 gerard butlers 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. To ensure that you are physically prepared for plebe summer, you are. Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. This sequel brings the return of our favorite hard bodied warriors. The dirty 300 challenge brutal 300 rep workout to burn fat. The official 300 workout this advanced workout routine created for the movie 300 actors is brutal and will challenge even the fitness elite. One of the best parts of training is the confidence and selfassuredness that comes with improving yourself. Many people get stuck at 1015 pullups, this workout will get you over that hump. The beginners full body workout routine for example, perhaps the ideal workout routine to start with is the following workout a squats 3 x 5 7 bench press 3 x 5 7 bentover row 3 x 5 7 workout b deadlift 2 x 5 overhead press 3 x 5 7 chinups 3 x 6 8 3 x 5 7 3 sets of 5 7 reps. First 67 months i was doing 5x5 stronglifts slightly modified with jeffs from athlean x reccomendations i swapped some risky excercises with those that made more sense, dont want to get injured.

First 67 months i was doing 5x5 stronglifts slightly modified with jeffs from athlean x reccomendations i swapped some risky excercises with those that made more sense, dont want to. If you are ready to put in the hard work, then this is a great full body workout plan and the quickest way to have a rippled body for men, and a toned enviable body for women. All workouts wods are highly challenging and should give you a great workout if you dont have to visit a gym. Neila ray 300 workout with images 300 workout, lower ab. I never cared about how much i can bench press, lift or squat as long as i was getting bigger. This is a great workout that simultaneously works on your handle, your shooting, and playing with the ball in your hands. Below is a printable version of the workout, and there is a video link underneath that. High quality tested routines for all fitness levels. Unless you are already in great shape, start with an easier, beginner workout routine.

The 300 workout was published a while back in mens health and it was supposedly used to help the actors from the movie 300 get in shape. I recommend trying this workout only once a week in conjunction with the two above pt. The beginners full body workout routine for example, perhaps the ideal workout routine to start with is the following workout a squats 3 x 5 7 bench press 3 x 5 7 bentover row 3 x 5 7 workout b. Its not that i never wrote 300 workout programs, i did.

Originally created to train the 300 movie cast, 300 workout routine has now become the fitness mantra for people around the world. Gerard butlers 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. Monday anaerobic alactic power speed development acceleration resistance. I am going to put these workouts in table format, to make them more clear. Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. Well, i call it, the challenge workout phenomenon and it all started with the 300 workout published in mh magazine. Official crossfit named wods for benchmarks and competition type murph run 1 mile 100 pullups 200 pushups 300 squats run 1 mile partition the pullups, pushups, and squats as needed. The workout gets its name from the total number of repetitions. But before you dive right into the workout itself, you need to be aware of one key point that almost every other 300 workout plan article overlooks. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. Nov 18, 2008 the 300 workout was published a while back in mens health and it was supposedly used to help the actors from the movie 300 get in shape.

Rise of an empire hitting theaters soon, it is no wonder that the spartan. But before you dive right into the workout itself, you need to be. Shooting and all around workouts strictly skills basketball. I recommend trying this workout only once a week in conjunction with the two above pt workouts during the week. Then again when i filmed this workout i was coming off of a two week break in exercising yes we take breaks too and my endurance may not have been up to the task or at least that is what i am telling myself as to not feel bad about how much this kicked my butt. We will see how this influences regular workouts but this is long and. It is an intense training system and is not meant to be performed every day. Access our growing list of printable fitness workouts to get you in your best shape ever. Using this routine, you will train one body part per day for duration of 5 days. Neila ray 300 workout with images 300 workout, lower. Try and follow this 300 workout routine for some serious results. I have put together a list of 201 crossfit inspired workouts that you can do anywhere as they dont require any equipment. If your absolutely new the gym you will need a beginners workout routine first. Not just a little hard but are you kidding me hard.

We may earn a commission through links on our site. The rise of a new you below is a modified four day program to challenge not only your capacity for intensity but will test your ego. The 300 workout routine that got gerard butler and co. The way this workout goes is that youll do a total of 300. Apr, 2007 here is the order for the 300 workout from mens health magazine. It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. Below is a printable version of the workout, and there is a video link underneath that shows steve nash going through the 20 minute workout and explaining everything he does and why he does it. But those 300 reps werent done daily, as some media accounts report, twight says. The truth is, the training regimen was the brainchild of the mens trainer, mark.

Men and women everywhere, from all walks of life, were eager to learn how king leonidas gerard butler and his spartan warriors got their. People are often looking for an easy way to get fit, the spartan 300 workout is a great example of how good old fashioned hard. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of gym jones in salt lake city, utah. According to, the daily workout should entail 25 pull ups, 50 push ups, 50 dead lifts with a 5. Well, what can i say about the dirty 300 first, its hard. Daily workout chart templatethis is a fiveday workout plan that parcels out exercises targeted at specific body parts per day legs, triceps, cardio, etc. Designed to test your strength and endurance, this full body workout will surely make the late, great leonidas proud as you prove just how much fight youve really got in you the workout.

Short jumps medball throws tuesday aerobic capacity tempo. All workouts wods are highly challenging and should give you a. The 300 workout is a workout inspired by the movie called 300 and is supposed to make you lean and incredibly strong and buff. A huge free collection of noequipment easytofollow visual workouts.

For a spartansized challenge to your daily routine, consider this your new fitness gauntlet. Ive been asked recently about posting a workout that can be done at home, with no equipment and one that can. How the movie 300 workout was designed the technical way to complete the 300 workout plan is to not rest at all, and to time yourself from beginning to. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. One of the most impressive workout routines ive come across over the past decade has had to be the 300 movie workout. So, making healthy choice of foods and drinks along with the 300 workout, is the key to an. First you will start with 25 pullups using your bodyweight and as few of sets as possible. United states marine corps workout kettering city school. Jan 30, 2015 if youve ever been interested in getting fit, youve got to ask yourself what their plan was that produced the ripped abs, chest and arms youd expect a spartan warrior to have. The cool thing about this workout is that it will blast you out of any plateau or any stage where you just arent seeing results. You may also want to do some abs exercise, as well. Add size, gain strength and burn tons of body fat in the next five weeks with this new take on a classic training method. The 300 spartan workout pushes your body to the limit with an intense, 300rep workout with no rest between reps.