If you’ve seen th movie 300 and realized it was less about 300 soldiers and more about 1800 abs this is the post for you. There are a lot of blog posts out there claiming to know the “Spartan 300 Workout” but actually lead you to a workout less than worthy. I’m here to post the “Real 300 Workout” directly out the king’s mouth, King Leonidas himself Gerald Butler. In a recent interview for a health magazine Butler gave insight on how to get legendary abs of steel and the overall warrior’s physic. He mentions that the cast worked out for 4 months prior to shooting. Here’s the low down on those 4 months of gym hell. Here is The Real 300 Spartan Workout:
The Real 300 Spartan Workout
100 reps in total with NO REST!
4 to 6 different exercises
4 days a week
cardio 4 days a week
some examples of exercises used for the movie:
concentration dumbbell curls
swiss ball crunches
jump rope
Start with 10 - 25 reps per exercises until reaching 100 rep goal
200 reps in total with NO REST!
4 to 6 different exercises
5 days a week
cardio 4 days a week
some examples of exercises used for the movie:
jumping jacks
incline dumbbell flyes
barbell curls
Start with 20 - 35 reps per exercises and increase until reaching 200 rep goal
300 reps in total with NO REST!
5 to 7 different exercises
5 days a week
cardio 4 days a week
some examples of exercises used for the movie:
flat bench press
romanian dead lift
reverse incline crunch
Start with 20 - 35 reps per exercises and increase until reaching 300 rep goal
300 reps in total with NO REST!
6 to 8 different exercises
5 days a week
cardio 4 days a week
some examples of exercises used for the movie:
rope cable crunch
squats
barbell shoulder press
Start with 25 - 35 reps per exercises and increase until reaching 300 rep goal
Disclaimer
Try this workout at your own risk. If you have any health problems do not try this workout at all! mikeyboom.com is not responsible for any Persians harmed in the making of your Spartan body. Remember that those guys were on strict diets (most likely high protein low carb diets). It won’t help to work out like beast and dine at McDonald’s. Be wary of over-training. This when you workout so hard that your body doesn’t recover in time for next workout. A good check for over training is to check your heart rate every day when you first wake up. If you rate increases from day to day you are working out too hard. I stress the fact that this is an extremely difficult workout. Don’t start something you can’t finish. Other than all that, enjoy “The Real Spartan 300 Workout”, it’s a workout fit for a King.
