Blast the Fat Like the Cast of the Movie 300
Do you ever wonder ho
w actors and actresses get their chiseled bodies so fast? I have the workout that the actors from the movie 300 did. Those gladiators in the movie really impressed me. I did some research, and I found the workout they did every week, sometimes twice a week. I do this workout once a week in the off season for my cardio day. I do it twice a week when I get closer to a show.
My objective, and the objective of the cast, is to do the workout in a faster time than it took on the previous workout. Use the same weights for every workout. Strive for a faster workout time instead of increasing the weights. The cast maintained the same weights since they just wanted to get ripped and have every muscle really pop. I really think that's what we fitness competitors want when we get closer to our shows.
I think this workout is even good for anyone who wants to quickly shed some weight. This routine works the entire body. You will want to get everything set up before you start so that you can quickly go from exercise to exercise.
The 300 workout for time
You have to complete all the reps before you move on to the next exercise, and do the exercises in this order.
25 pull ups
50 135-pound dead lifts
50 push ups
50 box jumps
50 16-kg kettlebell clean and press – each arm
50 135-pound floor swipes 
25 pull ups
Pull ups – wide grip. If you can't do a pull up you can do assisted or jump pull ups.
Push ups – nose to the ground.
Dead lifts – squat down with an Olympic bar and come straight up. Let the weight touch the ground and then come right up. Keep your upper body and chest straight up.
Box jumps – jump onto a box with both feet, then step down.
Kettlebell clean and press – hold kettlebell with one hand and then bring it down to the ground and then bring it above your head. Do all 50 reps before you switch arms.
Floor swi
pers – hold the 135-pound bar above your chest while you are laying flat on the ground and swipe your legs to each side. It's one rep when your feet swipe left then right.
As you can see, this is a very tough workout if you are going as fast as you can while maintaining proper form. You can scale the weight down as needed depending on your strength and fitness level. The object is to go full force and give it all you've got. A fantastic time would be in the 11-15 minute range for an advanced athlete. By the end of the workout, you may find yourself lying on the ground completely exhausted!
So, when you want to try something new and get a chiseled body like the gladiators in the movie 300, try this workout every week. This workout challenges your whole body with all the Olympic lifts, pull-ups, floor swipers, box jumps, and push-ups. You're getting a full body workout every time. Try it, and keep track of your time so that you can try to beat it each time. Also, it's great to do this holiday season since we tend to take in more calories than usual. Have fun and enjoy!
If you want to email me your times or have any questions, email me at [email protected]
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