Found this on the Men's Health website. It's the workout Gerard Buttler did to get fit for 300. As soon as my back will allow me, this is going to be my morning routine... I think :lol: [quote][COLOR=White]"It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."

[/COLOR] [COLOR=White]For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

[/COLOR] [COLOR=White]a) Pullups - 25 reps [/COLOR] [COLOR=White]b) Deadlifts with 135lbs - 50 reps [/COLOR] [COLOR=White]c) Pushups - 50 reps [/COLOR] [COLOR=White]d) 24-inch Box jumps - 50 reps [/COLOR] [COLOR=White]e) Floor wipers - 50 reps [/COLOR] [COLOR=White]f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps [/COLOR] [COLOR=White]g) Pullups - 25 reps

[/COLOR] [COLOR=White]All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

[/COLOR] [COLOR=White]Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

[/COLOR] [COLOR=White]15 bodyweight rows [/COLOR] [COLOR=White]25 bodyweight squats [/COLOR] [COLOR=White]15 pushups [/COLOR] [COLOR=White]50 jumping jacks [/COLOR] [COLOR=White]20 mountain climbers [/COLOR] [COLOR=White]10 close grip pushups [/COLOR] [COLOR=White]15 bodyweight rows[/COLOR] [/quote]This is gonna hurt, I'm sure...

Re: The 300 workout... brutal shit

my skinny ass has just started working out 4x a week for the last month during lunch at work. that workout would kill me.

Re: The 300 workout... brutal shit

[url]http://www.gymjones.com/knowledge.php?id=35[/url]

Re: The 300 workout... brutal shit

i think i could do the pullup and pushup parts:lol:

Re: The 300 workout... brutal shit

i can do each one.

once.

Re: The 300 workout... brutal shit

[quote=KinKyJ;524779]. It's the workout Gerard Buttler did to get fit for 300. As soon as my back will allow me, this is going to be my morning routine... I think :lol: This is gonna hurt, I'm sure...[/quote]

Does the workout come with the moulded latex abs the Spartans wore in the movie???

Re: The 300 workout... brutal shit

that was the real deal son

Re: The 300 workout... brutal shit

what do you all do to tone lower abs??

I can work the top ones nicely but the lower is going nowhere (now wheres my beer?)

Re: The 300 workout... brutal shit

I think he was the only one who could finish that whole thing too...

Re: The 300 workout... brutal shit

I've been doing exercises that are part of what they did at Gym Jones (whose site I recommend reading thoroughly) for a couple of months now, and I have some big respek for the Spartans. I've lost about 15lbs since starting it.

By the way, that workout is what they did one time at the end, so it isn't what they did to get into the kind of (real) shape they got in. The guy who plays the captain is a prime example of that kind of shape being possible.

[IMG]http://www.gymjones.com/images/knowledge/know_36_1.jpg[/IMG] At the beginning

[IMG]http://www.gymjones.com/images/knowledge/know_36_2.jpg[/IMG] 4 weeks

[IMG]http://www.gymjones.com/images/knowledge/know_36_3.jpg[/IMG] 8 weeks

Absolutely crazy because he went completely balls-to-the-wall with it. I'm talking 6 hours a day, 6 days a week with the kind of workouts listed on Gym Jones. He lost 40 pounds in 8 weeks as well.

Badass.

Re: The 300 workout... brutal shit

Dead lifts kill my hands all the time when i go heavy....i hate the damn straps, but oh well....this type of work out takes alot of dedication, but if your motivated enough it can be done and the results will show.

Re: The 300 workout... brutal shit

[quote=Huggie Smiles;524818]what do you all do to tone lower abs??

I can work the top ones nicely but the lower is going nowhere (now wheres my beer?)[/quote]Leg raises, either on the floor or on a roman chair, hip raises (also called hip bridge), and reverse crunches.

Tip: by sucking in your tummy during the exercises you put extra stress on your abs.

Re: The 300 workout... brutal shit

Hugs, you can find extra abs workout routines here: [url]http://www.shapefit.com/workout-routines.html[/url]

Re: The 300 workout... brutal shit

I can't even do 20 pushups!!

Re: The 300 workout... brutal shit

[quote=cyrus32;524869]Dead lifts kill my hands all the time when i go heavy....i hate the damn straps, but oh well....[/quote]You mean your fingers or your wrists? For your fingers you can train with hand grips (I always have one in my car to keep myself busy during traffic jams). For your wrists you train by placing your forearms on a bench and lifting a barbell up and down using only your wrists. Both exercises will also train your forearms.

Re: The 300 workout... brutal shit

Also powder for better grip. Can also try a mixed grip on the bar.

Re: The 300 workout... brutal shit

Or gloves, that's less messy than the chalk powder.

Re: The 300 workout... brutal shit

Straps ftw.

Re: The 300 workout... brutal shit

that's nothing guys. How about 100 butt clenches EVERY MORNING...before you even get out of bed! Try that and FEEL THE BURRRNNNNN :RockOn: arrrrrrrgh.

Re: The 300 workout... brutal shit

[quote=KinKyJ;524885]Leg raises, either on the floor or on a roman chair, hip raises (also called hip bridge), and reverse crunches.

Tip: by sucking in your tummy during the exercises you put extra stress on your abs.[/quote]

If it were only that simple... you have to be in excellent physical condition to have good abs, or the genes for them, or both. Then do these excercises every day and eat a nutritious diet..

actually if your under 6 foot, it might not be that difficult...

Re: The 300 workout... brutal shit

great LOOKING abs are first and foremost about shedding body fat. lots of cardio first then focus on the muscle. w/out shedding the body fat no amount of ab exercises is gonna help with the look.

Re: The 300 workout... brutal shit

^^^ Correctemundo. Your heighth doesn't have anything to do with it and "genes" only determine how fast you will gain muscle mass. It all boils down to one thing: discipline.

Re: The 300 workout... brutal shit

[quote=KinKyJ;524885]Leg raises, either on the floor or on a roman chair, hip raises (also called hip bridge), and reverse crunches.

Tip: by sucking in your tummy during the exercises you put extra stress on your abs.[/quote]

dont leg raises still do upper more than lower tho? thanks the link - very useful

Re: The 300 workout... brutal shit

you can't do 20?

I could do pushups, pullups and jumping jacks, mt climbers, easy breezy.

id be pretty tired, no shit.

Re: The 300 workout... brutal shit

[quote=KinKyJ;524919]You mean your fingers or your wrists? For your fingers you can train with hand grips (I always have one in my car to keep myself busy during traffic jams). For your wrists you train by placing your forearms on a bench and lifting a barbell up and down using only your wrists. Both exercises will also train your forearms.[/quote]

its not my wrists its mainly my fingers that are about to give away when im doin dead lifts especially when i go heavy & am about 7 to 8 reps in, but its good though becuz then my fingers get use to it and get stronger from it. plus i do the over under grip to bring less stress on my fingers.

Re: The 300 workout... brutal shit

[quote=Huggie Smiles;525214]dont leg raises still do upper more than lower tho? thanks the link - very useful[/quote]

Err no they ought to work the lower bits. Your upper body shouldn't be doing anything except hold you up, and you work the lower abs to raise your legs. Don't jerk your legs up, count the seconds and lift your legs from the hips in a controlled manner. Count the seconds as you lower them. Make it tougher by holding your legs out in midair and count to 5 or any number you choose :lol:

Re: The 300 workout... brutal shit

[quote=cyrus32;525227]its not my wrists its mainly my fingers that are about to give away when im doin dead lifts especially when i go heavy & am about 7 to 8 reps in, but its good though becuz then my fingers get use to it and get stronger from it. plus i do the over under grip to bring less stress on my fingers.[/quote]

I get that with my fingers too.

Re: The 300 workout... brutal shit

Discipline? THIS! IS! MERCURYSERVER!

just got done with the back workout today. I hear you on deadlifts. And that follows for morning glory's, too. I don't use gloves or chalk because it doesn't help build grip strength. but it's tempting!

Re: The 300 workout... brutal shit

I love the climbing that i've taken up again, it's a great overall workout. I do used fitness training for extra though.

The philosophy behind Gym Jones (who trained those '300' guys) is also that simply going to a gym isn't really training your body, you need to add a dimension to your exercises. As far as I can remember it's more about intelligent moving and exercising than just blunt reps.

Re: The 300 workout... brutal shit

[IMG]http://www.007casinoroyale.co.kr/img/caution_this_is_sparta_1-artlife.jpg[/IMG]

Re: The 300 workout... brutal shit

[quote=Yao;525723]I love the climbing that i've taken up again, it's a great overall workout. I do used fitness training for extra though.[/quote]Wall climbing? I'd love to go for that as well, but I've got pretty much weight to haul. Since I'm flirting with the 90kg limit, I either gotta loose a lot of weight to drop a weight class or keep it up and stay in heavy weights...

[quote]The philosophy behind Gym Jones (who trained those '300' guys) is also that simply going to a gym isn't really training your body, you need to add a dimension to your exercises. As far as I can remember it's more about intelligent moving and exercising than just blunt reps.[/quote]Inderdiddelydoo neighbourino, their philosophy behind the gym is pretty interesting. So are the knowledge articles featured on their website: [url]http://www.gymjones.com/knowledge.php[/url]

Re: The 300 workout... brutal shit

Yea i've been browsing some of their articles, i like taking some of their philosophy and trying to apply it in practice.

As for the climbing, I'm quite a lightweight and have a good build for that :D. I love the rush it gives me, too, but still have to make an outdoor climbing trip (not too many mountains around here to overcome). That would be awesome, reaching the summit of a nice piece of rocks and then checking out the environment :D.

Re: The 300 workout... brutal shit

[COLOR=gray]i used to really promote the Pull Push Workout, its a pretty efficient routine imo.[/COLOR]

Re: The 300 workout... brutal shit

elaborate plz?

Re: The 300 workout... brutal shit

^ you split your workout between days when you do exercises for muscles involved in pushing motions vs those involved in pulling motions. Day A: Push * Quadriceps * Chest * Quadriceps * Hip Adductors * Deltoids * Calves * Triceps

Day B: Pull * Back * Hamstrings * Deltoids * Biceps * Hip Flexors * Trapezius * Abdominal * Obliques i actually really like the HST. [URL]http://www.hypertrophy-specific.com/hst_index.html[/URL]

Re: The 300 workout... brutal shit

downloading this now...heard it was good

[IMG]http://i13.ebayimg.com/03/i/000/b5/4f/35e5_1.JPG[/IMG]

Re: The 300 workout... brutal shit

That's not the 300 workout dude, just some guy using 300 as marketing. Read the reviews on Amazon.

Re: The 300 workout... brutal shit

[quote=shosh;526041i actually really like the HST. [URL]http://www.hypertrophy-specific.com/hst_index.html[/URL][/quote]

Do you not struggle on the earlier days of each cycle where u have u use v light weights? I love the idea of HST but find it hard to take it so easy as dont get the gym rush afterwards...

Re: The 300 workout... brutal shit

[quote=KinKyJ;526301]That's not the 300 workout dude, just some guy using 300 as marketing. Read the reviews on Amazon.[/quote]

I know...there's quite a few jumping on the 300 bandwagon. In fact, really you can do many variations of it to add to "300"...

Steve Maxwell though is pretty good as is, so I jumped on this...and I'm getting it for free, so I can't complain there! :lol::lol:

Re: The 300 workout... brutal shit

torrent?