Challenge workouts rock because the competition - even though it's only against yourself - really forces you to work a lot harder than you otherwise might.  If you're having a hard time getting to the right intensity level in some of these workouts, I think you'll find that by adding a challenge, you'll be able to step up your game and really go balls to the wall (sorry for the expression).

You've 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 this 300 challenge workout with heavy dumbbells really takes it to another level of difficulty.

Using heavy weights with compound movements, for extremely high reps, you'll be throwing total madness at your body.  This leads to substantial spikes in metabolic rate and much more efficient and prolonged fat-burning over the next few days.

Just to give you an idea...I was using 45-lb dumbbells throughout this challenge workout.  Most girls should try and shoot for starting out with 20 or 25-lb dumbbells and most guys will want to try starting with 40-lb dumbbells or so.  You shouldn't be able to get all 50 reps of any exercise straight through - if you can, you need to increase the weight you're using.

Make sure and wear a stopwatch during the workout.  Start the timer with the very first rep and don't stop it until you've completed all 300 reps.  Record the date you completed the workout, along with your time total time.  That way when you repeat this challenge routine, you'll have a little friendly competition with yourself to see if you can beat your previous time.

If you continue to improve upon your total time, then you're getting in better shape and your body will be forced to burn more fat, build extra lean muscle and look more and more ripped.  This will take you a little longer than the typical 8-15 minute workouts and it'll require even more heart to get through it with  a decent time.

I think this is probably the most lactic acid I've felt during the filming of any of these workouts so far.  This challenge routine is the real deal.  Get your heavy dumbbells and a stopwatch and let's see what you can do.  Go ahead and leave your times in the comments section, along with any stories you might have about the workout.  Use this a maximum of once every 2 weeks, since it's hella hard.

300 Challenge Workout - Heavy Dumbbell Madness:

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Did you survive?  Let me know how it goes and don't hesitate to ask any questions you may have.  This is an extreme workout, so beginners should sit this one out.  For those who're intermediate and up, I've got more challenge workouts here: Navy SEAL workout...

Get some rest --  you deserve it after this 300 workout challenge, that's for sure...

Your Coach,

Brad Campbell

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.

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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.

Your Coach,

Brad Campbell