300 Workout - Advanced 653c51
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Workout Center
Fitness Tips
The 300 Workout
TECHLUST
DIGITA L EDITION
THE BEST LIFE
PERSONA L TRA INER
ST LE
DOWNLOA D CENTER
TODA 'S NEWS
SUBSCRIBE
The Men's Health Diet
Find a Gym
300 WORKOUT: THE MUSCLE BUILDING WORKOUT USED BY THE CAST OF THE MOVIE
THE 300 WORKOUT Want Hollywood muscle? Try this 300-rep Spartan workout used by the cast of the movie for a full-body transformation
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IT'S A BRUTAL WORKOUT, STARTING OUT STRONG AND SLOWING DOWN, FINISHING AT A CRAWL. Craig Ballantyne
ELA ED Men's Health Big Book of Exercises Big Book of 15-Minute Workouts Huge in a Hurry The Spartacus 2.0 Workout Gerard Butler's Crazy Fitness Plan the 300 Workout (pdf) Create Your Own Workout at Men's Health Personal Trainer
NAP POLL What's the best 'fighting' movie of the past 10 years? Fight Club 300 Kill Bill, Vol. 1 Gladiator The Matrix View Results
THE "ORIGINAL" 300
ORKOUT
All exercises are done without scheduled rest between moves.
4 000 Go o Send
1. PULLUPS (25 reps) Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
Celebrity Fitness
Personal Trainer
2. DEADLIFTS
ITH 135 LBS. (50 reps)
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.
3. PUSHUPS (50 reps) Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
4. 24-INCH BO JUMPS (50 reps) Stand in front of a sturdy, secure box that's high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.
5. FLOOR
IPERS (50 reps)
Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That's one repetition.
WATCH VIDEO DEMONSTRATION
6. SINGLE-ARM CLEAN-AND-PRESS KETTLEBELL (50 reps)
ITH 36-LBS.
Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement. That's one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.
WATCH VIDEO DEMONSTRATION
7. PULLUPS (25 reps) Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
New from MH! The Testosterone Transformation: Lose fat faster, build bigger muscle, and last longer in bed!
« PREV
1
2
3
4
NEXT »
VIDEOS YOU MAY LIKE Sponsored Video
Can One Exercise Train Every Muscl
The Spartacus Workout: Behind t
Spartacus Challenge Winner
The LL Cool J Workout
Workout Center
Fitness Tips
The 300 Workout
TECHLUST
DIGITA L EDITION
THE BEST LIFE
PERSONA L TRA INER
ST LE
DOWNLOA D CENTER
TODA 'S NEWS
SUBSCRIBE
The Men's Health Diet
Find a Gym
300 WORKOUT: THE MUSCLE BUILDING WORKOUT USED BY THE CAST OF THE MOVIE
THE 300 WORKOUT Want Hollywood muscle? Try this 300-rep Spartan workout used by the cast of the movie for a full-body transformation
|
|
|
|
|
IT'S A BRUTAL WORKOUT, STARTING OUT STRONG AND SLOWING DOWN, FINISHING AT A CRAWL. Craig Ballantyne
ELA ED Men's Health Big Book of Exercises Big Book of 15-Minute Workouts Huge in a Hurry The Spartacus 2.0 Workout Gerard Butler's Crazy Fitness Plan the 300 Workout (pdf) Create Your Own Workout at Men's Health Personal Trainer
NAP POLL What's the best 'fighting' movie of the past 10 years? Fight Club 300 Kill Bill, Vol. 1 Gladiator The Matrix View Results
THE "ORIGINAL" 300
ORKOUT
All exercises are done without scheduled rest between moves.
4 000 Go o Send
1. PULLUPS (25 reps) Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
Celebrity Fitness
Personal Trainer
2. DEADLIFTS
ITH 135 LBS. (50 reps)
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.
3. PUSHUPS (50 reps) Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
4. 24-INCH BO JUMPS (50 reps) Stand in front of a sturdy, secure box that's high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.
5. FLOOR
IPERS (50 reps)
Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That's one repetition.
WATCH VIDEO DEMONSTRATION
6. SINGLE-ARM CLEAN-AND-PRESS KETTLEBELL (50 reps)
ITH 36-LBS.
Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement. That's one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.
WATCH VIDEO DEMONSTRATION
7. PULLUPS (25 reps) Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
New from MH! The Testosterone Transformation: Lose fat faster, build bigger muscle, and last longer in bed!
« PREV
1
2
3
4
NEXT »
VIDEOS YOU MAY LIKE Sponsored Video
Can One Exercise Train Every Muscl
The Spartacus Workout: Behind t
Spartacus Challenge Winner
The LL Cool J Workout
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