The 300 Workout For Ordinary Mortals

There has been a lot of buzz on the internet about the so-called 300 workout ever since the movie staring Gerard Butler came out. The truth about the workout has become somewhat obscured by the legends surrounding it. After all, the actors from the movie 300 were incredibly fit, and bursting with muscle. And the basic 300 workout is extremely brutal. It is a complex of exercises done continually with little or no rest, for a total of 300 repetitions. Could ordinary mortals like you and I hope to emulate and learn from a workout that was done by modern day Spartan Warriors?

The short answer is no we cannot emulate them (at least not without months of training). Having said that however, the basics of the 300 workout can provide a template for structuring a fun and challenging fitness test, which can tell us how close (or far away) we are from becoming a Spartan Warrior.

Lets take a quick look at how Craig Ballantyne of Turbulence Training, one of the creators of an original 300 workout, modifies this workout for mortals like you and I.

a) Pullups - 5 reps (if you can't do real pullups, use the assisted pullup machine or even pulldowns)

b) Deadlifts with 25lbs - 30 reps (in the original workouts, they used 135 pounds. We'll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).

c) Pushups - 20 reps (do a combination of regular and kneeling if necessary)

d) 12-inch Box jumps - 25 reps

e)Floor wipers - 20 reps (Use the EZ Curl Bar again, or a broomstick)

f) 1-arm Clean n Press with 10lbs Kettlebell - 20 reps total, not per armg) Pullups - 5 reps (same as above)

Or if that workout seems too challenging, Criag offers a beginner option

.5 bodyweight rows

15 bodyweight squats

5 pushups

50 jumping jacks

10 mountain climbers

10 lunges

5 bodyweight rows

Both of these workouts offer ordinary folks like you and I the opportunity to complete a 300 style workout to test our fitness level. And who knows, maybe we can imagine ourselves as Spartan Warriors in training?

By: Dave Cougar

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Dave Wilcox writes articles on topics such as self-improvement, spirituality, diet, and fitness. If you would like to learn more The Best Fat Burning Workouts, please visit: www.squidoo.com/the-best-fat-burning-workouts or howtogetfitafter40.blogspot.com/