The 300 Workout
Everyone wants to know about the “300 Workout” that actors of this blockbuster smash used to sculpt their lean, warrior-certified physiques. It’s not surprising, being that the cast members of the movie 300 more than looked the part of fearless Spartan warriors.
The 300 workout gets its name from the total number of repetitions that must be completed during the session. Contrary to popular belief, this workout was NOT performed every single day, or even weekly, for that matter. This is more of a challenge workout that is used sparingly to monitor progress and gauge your overall fitness level.
I always say that to look like a person who’s in great shape, you actually have to be in great shape. Challenge workouts, such as the 300 workout, are one of the best ways to make sure you’re making progress towards a lean, ripped and athletic body that resembles the actors in 300.
I wouldn’t recommend doing this workout any more than once every 2 weeks. Most “fitness gurus” are going to be even more cautious (wimps) and tell you to use this workout even less often…don’t listen to them…they simply lack the balls to tell anyone that losing body fat, building lean muscle and taking your physique to the next level actually requires hard work on your part.
Okay, so now that we know the 300 workout should be used a maximum of once every 2 weeks to monitor our overall fitness level and ensure we’re getting stronger, faster and building overall endurance…let’s take a look at what this demanding challenge-type workout includes.
The 300 Workout:
–> Complete all reps of one exercise before moving immediately to the next. Take as many breaks as necessary, but your overall performance is based on total time.
–> 25 body weight pull-ups
–> 50 deadlifts with 135 lbs
–> 50 body weight push-ups
–> 50 box jumps using a 24-inch platform
–> 50 floor-wipers using 135 lbs on a loaded barbell – hold barbell in fixed position with arms locked, touch toes to right plate, heels back to floor, toes to left plate…this is one rep (see pic to right)
–> 50 one-arm clean and push-presses with a 36 lb kettlebell (25 reps each arm)
–> 25 more body weight pull-ups
–> After completing all 300 reps with proper form, record your overall time and aim to beat this next time. You’ll probably feel like you got hit by a train…but your abs will appreciate the effort.
What do I think of the 300 workout? I think it rocks. This challenge workout has many components of my advanced fat loss techniques, so it’s easy to see how the actors in this movie looked so lean and shredded.
Here’s why the 300 Workout produces results:
–> All exercises are compound movements that target multiple muscle groups, are highly functional and recruit the maximum amount of muscle fibers.
–> All exercises are heavy (even body weight pull-ups at 50 and 25 reps will be straight up brutal) and high volume, which creates an awesome metabolic effect.
–> Rest periods are basically non-existent (only when you absolutely need them), which will create an oxygen-debt…this causes a significant post-workout fat burning effect.
–> Competition forces you to work harder, even if it’s only you trying to beat a personal best. This increased intensity will lead to faster fat loss and a leaner body in less time.
You’re probably wondering what a good time is for the 300 workout. If you’re at least an intermediate level kind of cat, I’d say anything under 20 minutes is very impressive. One actual actor in the movie clocked in at 18 minutes and 11 seconds…not too shabby at all. If you’re nowhere near 20 minutes, don’t sweat it – the important thing is that you try to improve each time.
If you’re working out strictly at home and don’t have access to a barbell with weights, a 36 lb kettlebell and a pull-up bar…here’s a body-weight-only challenge workout that you can try:
Brad’s Body Weight 300 Workout:
–> Complete all reps of one exercise, then move immediately to the next. May take breaks when needed, but goal is to finish the entire 300 reps in shortest amount of time possible.
–> 50 jump squats
–> 50 decline push-ups (place feet on couch, stairs, chair, etc)
–> 50 lying one-leg hip extensions (25 reps for each leg)
–> 50 split squat jumps (25 reps for each leg)
–> 50 mountain climbers (both knees up and back equal one rep)
–> 50 burpees with push-up
–> After completing all 300 reps, record your overall time and make sure you beat this next time around.
This body weight 300 challenge workout will provide the same benefits as the original movie 300 workout, but may be easier for most of you who want to workout at home without any equipment. I want you to try one of these workouts this week and leave your time in the comments section below. Feel free to come back and record your new personal bests as you improve each time.
By the way, if you really enjoy both body weight workouts and a good challenge, there’s a killer program I’d like you to try. My partner has a body transformation system that’ll get you in serious shape…no really, the program is built around the exact training methods used to prepare bodyguards, SEALs, secret service, special ops personnel, law enforcement agencies and MMA fighters.
Learn how to get the body of your dreams and truly be in great shape, using strictly body weight workouts that are short, intense and effective (which is exactly what I preach about daily here on TopFatLossTrainer): Special Ops Body Weight Workout.
Your Fat Loss Coach,
Brad Campbell
PS – Are you a VIP subscriber yet? If not, be sure to put your name and email in the box below…it’s free and I’ll hook you up with fat loss workout videos, coaching lessons, my Fat Chance ebook and much more…just for being a loyal reader of TopFatLossTrainer.
PPS – Here’s some other celebrity workouts that I’ve reviewed recently (warning: most of these workout routines completely suck): Megan Fox’s Workout, LL Cool J’s Workout, Nelly’s Workout and Tyler Durden’s Lean Body.
Posted by Brad Campbell | in Celebrity Workout Reviews, Challenge Workouts, Fat Loss Workouts | 22 Comments
Hi Brad- thanks for posting the 300 workout. I’ve seen different versions, so it’s nice to know the exact exercises. Can you explain the floor sweepers move a lil more? I’m still confused as to what that exercise really is. I’m excited to try this challenge workout and see how close I can get to 20 minutes. Thanks again.
Brett
Hey Brett – here’s a good demo video that shows the floor wipers from the 300 workout. Try to keep the legs as straight as possible and touch your toes to the 45 lb plate (or bar) if possible. To the left, back to the center (touch heels down), and to the right is 1 repitition. Check out this video:
Try out the 300 workout and let me know your time…good luck!
Your Fat Loss Coach,
Brad Campbell
Hey Brad,
I will give the Brad’s at home 300 version a try.
awesome Rachel – let me know how it goes and be sure to record your total time.
Brad Campbell
Brad, I will have to try each 300 workout and let you know how I do. I’m excited to challenge myself for a change and put my mind and body to the test. I’ll probably try your body weight 300 workout this week and then go to the gym and try the movie 300 workout in a few weeks. I’ll get back to you with my times.
Thank you
TC
Hey,
I cant help but notice that with the ‘home’ version you concentrate more on the lower part of the body. Is there any exercise that you recommend to replace one of the squats with, in case I want to focus a bit more on my upper body?
Other than that I am thankful for ur home version of the 300 workout. Have been looking for one that looks good for a while. Once I have given it a try I will report my times here….
Hi Johnny- you’re right about this home challenge workout predominately working the lower body and core. This one is especially brutal on the legs, which is intentional, to promote maximum fat burning (more muscle fibers worked, more lactic acid produced, greater post-workout fat burning, etc)…BUT, if you want to sub an upper body exercise for one of the lower body movements, I’d suggest body weight dips.
You can use a chair, couch, box or whatever else you can find. Of course, do 50 reps and focus on a full range of motion. Also, remember to drop your butt straight down (as opposed to out and away from the surface your hands are on) – this takes some stress off of the shoulders. Flex the tri’s really hard at the top of the movement as well.
I’d also recommend you sub the body weight dips in place of the split squat jumps. Yes, be sure to stop back and let me know how it goes, record your time(s), etc. One of my in-person personal training clients completed this body weight 300 challenge in just over 24 minutes the other day. I would love to hear some more times. Go hard
Your Coach,
Brad Campbell
Just clocked 13 mins and 31 secs out here in Iraq, timed by a lad on my team. Vomited and went a bit wobbly afterwards
AWESOME!! haha.
Steve – that’s incredible man! Honestly, that’s the best time I’ve heard of so far….it’s not surprising you puked afterwards, haha. Let me know if any of your buddies can even come close to this. Also, thank you for serving brotha!
Brad Campbell
I did you body weight 300 workout challenge and it took me 21 mins and 14 seconds. I was exhausted and my legs have never burned so bad. I can tell this workout has increased my metabolism, it’s been a long time since I’ve worked that hard! Thanks for the workout, I will try this again in 2-3 weeks and see if I can improve on my time.
Troy
Troy – nice work…those 300 reps will definitely challenge you mentally b/c your legs will be on fire the whole time (like you found out). You’re right on about this boosting your metabolism – I think you’ll really notice a difference in your stomach looking flatter and firmer in just a few days…that’s just how powerful an advanced metabolic workout can be. Am anxious to hear how much you’ve improved in a couple of weeks. Keep working hard.
Your Fat Loss Coach,
Brad Campbell
[...] a total body workout, you can use this more frequently (as often as once a week) than the 300 challenge workouts I listed the other [...]
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Hi Brad, I posted this time on your facebook wall..13mins 33.4 secs for the Body Weight 300 workout. It hurt..my legs…aaah…but will serve as an excellent benchmark as I step up my training. I’m 49 but I know I can still push myself harder…just not sure the best way to going about getting more out of myself. I’ve lost some fat recently but this workout highlighted a fair few jiggly bits
I have no equipment other than a pull-up bar so I think i should invest in some dumbbells.
I like your website..lots of good reading, workouts etc. I’ll be looking at your other workouts too!
Hi Rob- glad you’re liking the site and diving right in. Your time is actually pretty good for the body weight 300 challenge. Some of these workouts will definitely humble ya real quick.
A pull up bar, body weight of course, and a pair of adjustable db’s (or 2-3 pairs of db’s…one light, one heavy, etc) is really about all you need to get great fat burning workouts at home.
Thanks for dropping a line…when you repeat the challenge leave your new time – I’m sure you’ll be able to break 13 mins next time around.
Keep working hard.
Your Coach,
Brad Campbell
[...] the alternate Monday workout, the Body Weight 300 http://www.topfatlosstrainer.com/2009/10/18/the-300-workout/. Clocked in at work just after 5 a.m. did a 5 minute warm up then I was ready to go. I did this [...]
It has been about 13 years since I have worked out with a routine. could you explain some of these exercises like jump squats split squats mountain climbers with both knees in same motion, and burpees. Thanks
[...] This leads to a large release of growth hormone, testosterone and adrenaline…all of which lead to faster fat loss and quicker gains in lean muscle [...]
[...] Monday –> Total body weight training using above workout (every other week do 300 challenge workout) [...]
[...] probably already tried the 300 workout or the body weight 300 challenge I listed on that same blog post. Both of those are tough, but [...]
Your enjoy reading your blog, it is one of my favorites.
I like to visit every few weeks to see what is new. Please keep up the good work.
[...] generic celebrity workout routine surprise me? Not a bit. Other than the highly-demanding Movie 300 workout challenge I reviewed the other day…I have yet to find a celebrity workout program that is anywhere near [...]