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With a mere 4 months of regular training on this routine, other specialized workouts, and sword, spear, and shield work drills, Gerard Butler and his cohorts transformed into Spartans. To Download a PDF of The 300 Workout Routine, simply right-click here and then click 'Save As'.So, what are you waiting for?
Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks! Complete each “battle” 3 times through before moving on to the next one, simple as that!
Lunge Punches – Take a stationary lunge position (one foot forward the other stretched behind you balanced on your toe) and then proceed to put your dukes up like you’re ready to start boxing. Push-up to Arm + Leg Raise – Get in a push-up position and make sure your feet are in a wide stance.
Chin-Up Holds – Find a bar or pull-up station for this one (anything that will support your weight). This is the official health and fitness blog of Anytime Fitness—the world's largest co-ed fitness franchise.
Just in case you wonder what 300 movie is about – it is actually a film adaptation of the graphic novel 300 by Frank Miller. Most girls may drool over the actors’ solid body shapes because this movie really shows lots of man-flesh.
While surfing the Net for 300 movie posters, came to know Mark Twight with his so called 300 workout. When I watched the preview of this movie, I thought the production team was relying computers alone to shape the actor’s bodies.
Add the above reps together and you will get for a total of 300 reps and do all of them in less than 20 minutes. 300 is a one-time test, an invitation-only challenge undertaken by those deemed ready for it.
You may have thought they have gone through typical bodybuilding programme of progressive overload and tonnes of supplements to make those guys bulk up. Training for the actors required 90 minutes to two hours a day, five days a week, plus the same amount of time fight training.
To become King Leonidas, Butler, who by his own admission was in less- than-ideal shape when he was tapped for the starring role in 300, spent 4 months transforming both his body and his mind. If one is out-of-shape person, he will not survive under 300 training, even on the first day. So, ladies, if you have not watched 300 yet, go watch it now and it will better prepare you for a naughty night dream. Hmmmm… Expected that their diet to be kind of frugal if they want to mimic the body conditions of the Spartan warrior of those times. The results the actors got for the movie is truly remarkable, and much credit belongs to their trainer, Mark Twight, for getting the job done. My guess is that you should try either something like the Zone or a Paleo diet of Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
I have two of those at home and in my opinion, it’s a simple but very effective exercise tool for extreme all-round fitness. I’m in the middle of an interview with Craig Ballantyne, author of Turbulence Training and the guy who created the 300 workout video for Mens Health. OMG I loved that movie but I want to know y king xerxes has so many piercings I’ve tried to look it up all over history and the internet and it doesn’t say anything about it can you tell me why he does and for what purpose? Nothing’s more ridiculous than watching some out of shape old lady spending a half hour isolating her biceps on a big fancy machine. While this kind of workout is a great test it should not be confused with doing it as a regular workout. I hate crossfit, looking from a kinesiological stand point it looks way better then it really is.
My sister is a professional make up artist she has confirmed from the colour actor photos its make up Their abs are drawn on and the chest and bicep muslces have shadow lines.

John, i would like to disagree with your statement about their diet… in actuality, stories tell that spartan cooks were forbidden from cooking anything but meat. I, myself do a 300 overall rep workout with a kettlebell, as a supplement for my BJJ (Brazilian Jiu-Jitsu) training. I wish the cross fitters (AndyP)would stop moaning about how Mark Twight stole your system.
One thing that annoys me most with the fitness industry, even at so called respectable gyms with apparently top personal trainers, is the way fad training methods are used and promoted.
Why Periodization Matters Whenever anyone asks me about fitness training, or asks about the best ways to reach a fitness goal, I always give them the same answer: Train like and athlete and structure your training with periodization. If you have seen the 300 movie – or even just the trailers – you know that the actors in the movie were definitely ripped. If you have tried to sculpt your body into a masterpiece in the past and failed, you may be hesitant to try again. If you want a body that will be a “wonder of the world” then you need to look into the 300 workout.
Gerard Butler looked so good for the movie 300 that he made it to the cover of Men’s Health.
If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!
Gerard Butler also had help from the professional bodybuilder Franco LiCastro, but you can bet he put a lot of energy into the 300 Routine.
He then spent about 8 months sitting on his butt - waiting for his muscles and joints to stop hurting, as well as mentally decompressing.So don't burn yourself out. It'll keep you focused, and you can record your time for several workouts and see it improve.
This workout will not only aid in your quest for that Spartan-esque physique, but you’ll only need your body weight to complete it.
From here, bring your back knee straight down in a standard lunge and then as you come up, punch across your body with the arm that’s on the opposite side of the foot that’s forward.
Once in position, you’re going to do a standard push-up and as you come up you’re going to extend one opposing arm and one opposing leg as high up as you can while still maintaining your balance. Get into a chin up position (palms facing behind you when hanging) and pull yourself as high as you can and hold it! A journey that started when he was very young and battling depression, eating disorders, and bullies. It is about how Spartan King Leonidas and 300 Spartans fight to the last man against Persian King Xerxes and his army of over one million soldiers.
Almost all battle scene features at least one long shot that varies from super slow motion to super fast motion repeatedly. I almost dropped my balls after I found out about the training routine the crew has gone through. Stuntmen trained 90 minutes to two hours, five days a week, and another four to six hours fight training. One could probably only benefit from the Gym Jones workout is the person who already has a foundation in working out. While a real bodybuilder might need all that equipment, a normal person only needs a few compound exercises. Not saying there aren’t people who could accomplish it, because I know that wise, progressive training COULD make it possible. These guys obviously have muscle however the crevasses and grooves in the body are shaded to create more distinct size and definition, you can see it in the pic behind the scenes face on off gerard butler, again not taking anything away from these guys.
Somebody already mentioned that the training routine for this film was based on CrossFit principles.
Also it is widely believed that the spartens like the roman gladiators would have been vegeterian with oats being their staple diet same as the gladiators which would make sense sins are packed with protein and very good for you. The movie shows off a lot of masculine abs but the spartans problably had their abs covered in battle since it’s one of the most vulnerable parts of the body.

With sculpted abs and a chest that looks tight and just right, the actors went through a lot to get that look. You see, you can actually work out a lot and still end up with a body that women don’t like. Since that time, many people have been clamoring to find out how he achieved the look of a Spartan Warrior.
And even though we won’t be seeing Gerard Butler in the sequel, the workout regiment the actors endured during the first film had to be amplified! If you’re not able to do a full pull-up to get into position feel free to utilize a step or bench to get yourself in position to hold.
His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. Twight said, “We took the opposite route of calorie restriction to make them look like they lived off the land, in the wild, all sinewy and ripped.
After seeing this movie, I have been motivated and now I can do exercises with more intensity.
Just saying that there are some people who for whatever reason (biomechanical differences), old injuries, poor conditioning etc) probably shouldn’t and instead should substitute another exercise. I’ve been training traditionally (strength split with cardio separate,) for the last 5 years and just decided to make the switch to Crossfit. I’m not a crossfiter myself but I have incorporated Steve Maxwell’s Spartan 300 workout in my own training schedule.
He also states that from a performance point of view he felt overtime it degraded his sport specific performance. There are two camps, massively against each other, with their own rules and religion for how to train and how to get the most out of their bodies. If you want results – that will drive the women crazy and make you the envy of the men around you – then the Spartan 300 Workout is what you want, what you need. Like what Twight wrote, “The typical interviewer wants to know about the “magic” workout the cast did to make them look so good.
The entire regimen is too intense for the average person, but, do not be surprised if a modified version of the 300 workout appears at your local gym club. It’s quite challenging and intensive, however there is no weight lifting – only bodyweight exercises. Not one single exercise here resembles what you do, unless you invented deadlifts or pull ups. If US, Australia and Singapore can accommodate pole dancing after Demi Moore popularized it in the movie of Striptease, it is definitely possible to see a scale down version of 300 is introduced. I am 42 and we performed circuits at school which involved bodyweight exercises, weights and gymnastic style moves, so you can’t say CF invented this form of exercise . Time efficient, results oriented and just plain, flat out strength, stamina, flexibility and cardio makers! If you are interested in getting in awesome shape (all around shape [the website will explain more]) give it a look. You guys use cheat form on every exercise, and every session is totally random, there’s no program at all. By the way I have no affiliation to Gym Jones or Mark Twight these are purely personal comments. You’re just training fitness endurance, not strength and the proof is what folks look like and how advanced a beginner to the mantra needs to be. You guys overemphasise training the ability to exercise at random, and this totally neglects training actual strength which needs a focussed program not chaos, and good form not swings and whatever-works-momentum. I would only consider the work out as an alternative to cardio on a treadmill, never a work out in itself for strength.

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