300 Workout - Advanced
Transcript of 300 Workout - Advanced
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300 WORKOUT: THE MUSCLE BUILDING WORKOUT USED BY THE CAST OF THE MOVIE
THE 300 WORKOUTWant Hollywood muscle? Try this 300-rep Spartan workout—used by the cast of the movie—for a full-body transformation
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THE "ORIGINAL" 300 WORKOUT
All exercises are done without scheduled rest between moves.
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.
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SNAP POLLWhat's the best 'fighting'
movie of the past 10
years?
Fight Club
300
Kill Bill, Vol. 1
Gladiator
The Matrix
View Results
IT'S A BRUTALWORKOUT,STARTING OUTSTRONG ANDSLOWINGDOWN,FINISHING AT ACRAWL.
Craig Ballantyne
2. DEADLIFTS WITH 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 BOX 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 WIPERS (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 WITH 36-LBS.KETTLEBELL (50 reps) 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.
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