The official
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Official 300 Workout
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The "Original"
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Beginner
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Intermediate
The Original 300 Workout
This is the "original" workout that got Gerard Butler, Michael Fassbender, and the 300 Spartans used to get ripped and shredded for their battle at Thermopylae against Xerxes and the Persians.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat.
"Approach the bar so that it is centered over your feet.
Your feet should be about hip-width apart.
Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
Typically, you would use an alternating grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
Look forward with your head.
Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor."
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
Standing in front of a box that can support your weight, jump and land on top of it. .
Feel free to use your arms for momentum. .
Once you are on top of the box, straighten your hips and knees standing proud. .
Carefully step down and repeat. .
The taller the box, the harder the exercise.
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.
"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."
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat.
300 workout
beginner's mod
This is the beginner's modification to the original workout that got Gerard Butler, Michael Fassbender, and the 300 Spartans ripped and shredded for their battle at Thermopylae against Xerxes and the Persians.
"Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height.
Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor.
Your body should form a straight line from your ankles to your head.
Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar.
Pause, and lower your body back to the starting position.
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"Find your athletic stance by jumping in place a few times.
Have your toes out and knees tracked over the toes.
Lower into a seated position (squat), bringing arms in
front of you.
Return to standing."
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
Start by standing with your feet together. In one motion, jump and move your feet out to the side and raise you arms above your head.
Immediately reverse the motion by jumping back to the starting position.
Place your hands on two dumbbells on the floor in front of you and assume a forward leaning rest (plank position).
Alternate bringing one knee forward and then the opposite as if you were running in place.
Hold a tight plank position on the ground and look forward. .
Bring your hands close together, within at least a couple inches. .
Drop down until your chest touches the ground. .
Come up and return to plank.
"Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height.
Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor.
Your body should form a straight line from your ankles to your head.
Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar.
Pause, and lower your body back to the starting position.
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300 WORKOUT
Intermediate
This is the intermediate modification to the original workout that got Gerard Butler, Michael Fassbender, and the 300 Spartans ripped and shredded for their battle at Thermopylae against Xerxes and the Persians.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat.
"Set dumbbells on the floor and stand facing them. Bend at your hips and knees, and grab the dumbbells with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells. Lower the dumbbells to the floor."
Hold a tight plank position on the ground and look forward. .
Drop down until your chest touches the ground. .
Come up and return to plank.
"Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again."
"Lie faceup 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"
"Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Set your feet should be shoulder-width apart, your knees slightly bent. Dip you 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."
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat.
The 300 workout Basics |
Gritty Training for a gritty movie |
| As Fast as possible!
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To achieve the right aesthetic for this movie, Gym Jones put the actors through hours of rigorous training a day, and monitored their recovery and diet to mimic that of what the Spartans of factual history would have been able to maintain--limited sleep, little protein.
Although not necessarily recommended for the everyday person, the training and diet was an ideal method to build muscle and burn fat for the specific look! |
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