Is the 300 workout for you?
Those of you who have seen the movie 300 (or even a preview for that matter) have seen the physical shape of the actors. The question many have is “What do I have to do to get into that kind of shape?”
Believe it or not, the concept behind the training the actors went through, is a lot easier than one might think. Mind you the “Concept”.
In reality the actors had to push themselves through a grueling transformation. However, since we’re not prepairing for a hollywood role or getting paid for it, your task is far easier.
The design around the 300 workout very closely resembles circuit training, defined by wiki as “a form of conditioning combining resistance training and high-intensity aerobics/cardio”.
The combination of resistance training and cardio not only burns those fat calories (low impact cardio) but also builds the muscle tone to maintain your physical health for a long time to come. Please see : The skinny on Cardio vs Fat Burn – Part 1
I highly recommend taking the 300 workout and modifying it for a real world application.
Starting this workout without already having an incredibly healthy system will leave you very prone to injury. Even the one who designed the workout for the actors noted that this was not a daily workout routine, but moreover a championing of the ones who had excelled to actually complete the workout in an aloted amount of time. It was like the Gold medal at the end of the race.
So what does the 300 workout look like?
- Pullups – 25 reps
- Barbell Deadlift with 135 lbs. – 50 reps
- Pushups – 50 reps
- 24-inch Box Jumps – 50 reps
- Floor Wipers – 50 reps
- Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
- Pullups – 25 reps
Now mind you, this was all done without rest. So yeah…..if you can do that without rest and complete it, you deserve a medal.
Once again the concept of this workout is a new style of training i’m recently taking on myself. (I’ll let you know how it goes and will show the results)
Conclusion: Find a full body workout routine that follows along the IDEA of the 300 workout,but be my guest to save whats noted above for your Gold medal finale. 
photo credit
Definitely not for beginners. I spend a lot of time at the computer. I need to ease into this whole workout stuff slowly. Suggestions?
Hey Jason! Thanks for stopping by.
No worries about being in front of the computer for hours on end, I feel your pain.
That being said the one thing that helped me out the most was getting rid of the myth that I need to get a gym membership and spend 4-5 hours a day running or lifting weights.
Fact is you shouldn’t spend more than 40min – 1 hour working out a day. (Resistance training 40min) (15-20 min low intensity cardio) after resistance training. (Brisk walk, treadmill)
So all in all you can workout for 1 hour a day and get everything you need and better results to boot.
This is what you can do before I took my seat in front of the keys.
Circuit- (Go through all exercises without rest)
Jumping Jacks – 25 reps (Warm-up)
Prisoner Squat – 15 reps
Push-up – 15 reps
Body weight Row – 20 reps
Mountain Climbers – 10 reps per side
Take a min/60sec break and run through it again.
Cardio –
If you have access to a treadmill take a 15-20min brisk walk.
Stairs around where you live?
If its nice outside take the kids and go for a walk.
The idea here is to push yourself beyond a normal walk but only to a point where you can carry on a conversation. (without passing out)
Do your cardio right after the circuit, you’ll get the most out of it.
Hope this helps!
what are prison Squats? You should create a downloadable Whitepaper and brand it as the Geeks workout, or something catchy like that. There is very little out there that markets an exercise program to those of us who live online. It might be an interesting niche to investigate. Trust me, i have looked, and I have not found. It would not take much to make a traing vid series, create some simple spread sheets with excersise calendars, publish some blogs explaining why these particular excersises work and even a geek can do it. And then get it on Kindle. Real simple. And the whole time give it away as a way to increse your email subscriptions. Just a thought. Hey it’s your business, but I just throwing in my 2 kopeks (Ukrainian penny 1/8th the value…
)