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Variations For the 300 Workout
It seems that the most talked about aspect of 300 Movies is the actors’ bodies. Every Spartan looks torn apart by their chiseled abs and strong chest and shoulders. So how exactly do you make a group of actors look like one of the greatest armies in history and legend?
Mark Twight, an exercise expert and avid climber, developed what he calls his 300-rep workout. He trained the actors for 8-12 weeks, with 300 workouts being the final test. I do this workout occasionally for clients (and myself), and it’s definitely a “feel the next day” routine.
300 workouts
25 pull-ups
50 deadlifts 135 lbs
50 pushups
Box jump 50 times using a 24″ box
50 “floor wipers” (135 lbs core and shoulders workout)
50 “cleans and presses” (weightlifting exercise) with 36 lbs
25 pull-ups
Total 300 times
Routine progress should be measured by the time it takes to complete the routine. Try to rest as little time as possible between exercises. It may take multiple sets to complete an exercise, and that’s perfectly fine. The fastest time in the Twight group was 18 minutes! If you finish 30-45, consider yourself in good shape.
This routine is not for beginners. However, it can be modified to suit different fitness levels.
300 Workout Variations
– Pull-ups can be performed with the assistance of a stability ball or step stool under the pull-up bar. Or use an assisted pull-up machine, such as the Gravitron.
– Can reduce weight on deadlifts, floor wipers, and cleans and presses.
-For deadlifts, I prefer Romanian deadlifts because it puts less work on the lower back and more focus on the legs and glutes. 50 straight-leg deadlifts is a lot for someone who doesn’t practice regularly.
– Pushups can be modified.
– Box jumps can replace steps if you don’t have 2ft boxes. You can also use aerobic steps or the first steps on the stairs to lower the height.
This workout is perfect for anyone who likes a challenge and likes to sweat a lot. Even though I don’t want to look like a Spartan, I love this workout because it forces me to be tough on myself. I’m timed!
This is Sparta! “
Ha ha! Ha ha! Ha ha!
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