The 300 rep Spartan workout

By 28th September 2015Blog

I thought i would share with you the 300 workout routine used during the 2007 300 movie. This is what Gerard Butler and the rest of the cast used while shooting for the movie – give it a go!

Weight: The original workout gives you a bench mark with what weight to use; however adjust accordingly to the individual as it may be too hard or even too easy.

Rest: During this workout, you rest when you have finished and then repeat again if you have more.

Goal: Time yourself as a bench mark and then use that each time you do it to see if you can beat the previous record.

Original

1. Pull ups – 25 reps
2. Barbell deadlift with 130 lbs – 50 reps
3. Press ups – 50 reps
4. 25-inch (65cm) box jumps – 50 reps
5. Laying leg raises (feet wide) – 50 reps
6. Single arm clean & press: 36lbs kettle bell – 50 reps
7. Pull ups – 25 reps

Intermediate

1. Pull ups – 25 reps
2. Dumbbell deadlift – 50 reps
3. Press ups – 50 reps
4. Body weight squat jumps – 50 reps
5. V ups – 50 reps
6. Dumbbell push press – 50 reps
7. Pull ups – 25 reps

Beginner

1. Body weight rows – 15 reps
2. Body weight squats – 25 reps
3. Press ups – 15 reps
4. Jumping Jacks (star jumps) – 50 reps
5. Mountain climbers – 20 reps
6. Close grip presses – 10 reps
7. Body weight rows – 15 reps


BODY WEIGHT ROWS

Using an overhand, shoulder width grip, grab a bar and hang with your arms completely straight, hands positioned above your shoulders with heels touching the floor. Your body should form a straight line. Pull your chest up to the bar with your arms and then pause before coming back down.

BODY WEIGHT SQUATS

Feet spread hip-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

BODY WEIGHT JUMP SQUAT

This time when you squat get ready for an explosive jump as high as you can. When you land, immediately squat down and jump again.

PRESS UPS

If you don’t know how to do a press up you really shouldn’t be doing this until you have seen a fitness consultant.

JUMPING JACKS (AKA STAR JUMPS)

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

MOUNTAIN CLIMBERS

Assume a press up position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without changing your lower back posture, lift your foot off the floor and slowly raise your knee toward your chest. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.

CLOSE GRIP PRESS UP

Another press up, however this time keep your elbows tucked close to your sides on the way down and up.

PULL UPS

Grab the pull up bar with an overhand grip wider than shoulder width apart, and hang. Pull your chest to the bar, pause and then return to the starting position.

DUMBBELL/BARBELL DEAD LIFT

Set dumbbells or barbell on the floor and stand facing them. Bend at your hips and knees, grab the dumbbells or barbell with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells or barbell and then lower to the floor.

V UPS

Lie face up on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position and repeat.

DUMBBELL PRESS PUSH

Stand holding a pair of dumbbells to the side of your shoulders, with your arms bent and palms facing each other. Feet shoulder width apart, and knees slightly bent. Dip your knees, then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.

25 INCH (65CM) BOX JUMPS

Stand in front of a 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.

FLOOR LEG RAISES

Holding a 100 lb (45kg) loaded bar above your chest, bring your feet up together, touching each plate with each foot before putting them down in the middle and then repeating.

SINGLE ARM CLEAN & PRESS WITH KETTLEBELL

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. 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.