When the “300” movie came out I was so impressed and fascinated with the physiques of the Spartan Warrior Actors and especially King Leonidas (Gerard Butler.)
They were muscular, shredded and in amazing shape. I don’t remember any other movie having the amount of actors with such incredible bodies
And right around the same time the “300” workout came out. So of course I had to try it and man was it brutal. On paper it looked easy but actually going through the workout was so tough and such a humbling experience.
The actual 300 workout was the brainchild of fitness trainer Mark Twight. Because of his training plans, many of the actors went from being around 40 pounds overweight to lean, mean fighting machines…in a matter of months.
In Twight’s own word about the routine he created…
“When describing the workout, it is more accurate to say that it requires strength, power endurance and aerobic fitness, as it is generally a person’s inability to continuously produce the power needed to do the movement over and over again.”[2]
The original workout is done in a giant set with consisting of 300 reps. You go from one exercise to the next with little to no rest in between.
The aim is to complete all exercises in the fastest time possible with the goal of beating that time in subsequent workout sessions.
The workouts have their own unique set up, some following the original 300 while others are different.
One thing is for sure…with each circuit your aim is to complete the 300 reps in the fastest time possible.
Are you ready for the challenge?
The 300 Workouts aims to put your body and mind to the ultimate test with a collection of my 300 rep circuits that will promise to get you into the best shape of your life, while you have some fun too.
These workouts are not for the faint at heart or beginner fitness enthusiast…you have to be ready for war!
These workouts can be integrated into your overall training regimen, used as challenge circuits once in a while or if you are a trainer or coach you can put your clients and athletes to the test.
Regardless of how you use these 300 workouts you will burn fat, build lean, muscle, increase your strength endurance, get the never lose warrior mind set that will propel you into the best shape of your life.
Whether using your own bodyweight, kettlebells, dumbbells, barbells, medicine ball, TRX or unconventional equipment there is 300-workout challenge for you in mind!
The great thing about these “300” workouts is that you can use them as warm ups, your main training or finishers after you regular training.
Prepare for Battle and Get It Done!
300 MMA Bodyweight Workout
Workout Details: Perform each exercise for 50 reps one after the other as fast as you can.
Make sure to keep time so you can attempt to better yourself next time. (Alternate exercise in paranthesis)
Exercise List (Alternate Exercise)
1. Prisoner Squats (BW Squats)
2. Close Grip Push Ups (Push Ups)
3. V-Ups (Flutter Kicks)
4. Rotational Burpees (Burpee – No jump)
5. Jumping Lunges (Forward Lunge)
6. Plank Builds (Plank Body Raise)
300 Workout Bodyweight Circuit
Perform each exercise for the prescribed reps as fast as you can.
Bodyweight 300 workout
1. Abs In and Outs – 25 reps
2. Jump Squats – 50 reps P
3. ike Push Ups – 25 reps
4. Kick Ups – 50 Reps
5. Burpees – 50 reps
6. Clapping Push Ups – 50 reps
7. Mountain Climbers – 50 reps
300 Workout Challenge (Can You Handle This?
For Time, perform each exercise for 50 reps each as fast as you can with little to no rest in between. Do not move to the next exercise until you have completed all reps required – Good Luck! ”
300 Bodyweight Workout”
1. Bodyweight Squats – 50 reps 2.
2. Close Grip Push Ups – 50 reps
3. 3. Flutter Kicks – 50 reps (per side)
4. 4. Burpees (hands over head) – 50 reps
5. 5. Jumping Lunges – 50 reps 6.
6. Plank Build – 50 reps
