300 workout schedule pdf

Men and women everywhere, from all walks of life, were eager to learn how king leonidas gerard butler and his spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc. Each workout day i will be posting my personal time and adding support and feedback for everybody on facebook and twitter. To download a pdf of the 300 workout routine, simply rightclick here and then click save as. As soon as the 300 movie came out, the 300 workout came out.

With the release of the movie, mark twight of gym jones released the fitness test he used for the actors called the 300 workout. Rise of an empire hitting theaters soon, it is no wonder that the spartan physique is now well known and soughtafter by so many gymgoers these days. It is a very effective full body workout and if done correctly, will give you a great physique in a short duration. The highintensity gerard butler workout and diet plan for 300 gets results by building power, muscles and burn fat to give you the formidable body of a spartan hero. Its a brutal workout, starting out strong and slowing down, finishing at a crawl, explains ballantyne. To reach the whopping 1,212 calorie burn per hour, says flynn, youd have to work your way up to completing 250 to 300 swings using a kettlebell thats between 20 and 35 pounds. We continue to complete the workout schedule until the last workout day on friday 29th may 2015 when you complete the full 300 kettlebell workout. Spend enough time with the 300 workout and you might just scare away some enemies.

Today, i am going to give you a killer 300 kettlebell workout you can perform anywhere. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of gym jones in salt lake city, utah. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie 300 to prepare for their roles as king leonidas and his mighty and mightily ripped spartan warriors of the battle of thermopylae. If you need help putting your program together including your diet or schedule, simply go to this page here and ill provide some free advice. But before you dive right into the workout itself, you need to be aware of one key point that almost every other 300 workout plan article overlooks. In this sense, the workout challenge was a rite of passage 300 workout. A mixture of body weight, plyometric and weight training exercises make up the program.

Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. Here are some other workouts you may be interested in. Only do the spartan 300 workouts 3 days per week monday, wednesday, friday. The workout is designed to improve the ability to use either lead leg with equal efficiency, and to develop a full confidence in both legs. This 5 day routine will establish the feeling inside that training your body is as much part of your schedule as going to work or school or spending time doing other. As part of my milestone series ive chosen to take on the original 300 workout made famous from the movie. It hits every area of your fitness to leave no stone unturned. Every day in a gym i see guys working out their forearms, doing 5 different triceps exercises to hit the arms from all different angles, specializing in tiny muscles. The 300 body how to build a spartan physique rj bautista. This workout will be a very quick and effective workout taking anywhere from 1015 minutes. Noequipment workout collections different workouts, some are more challenging and some are easier than others, will ensure that your muscles dont get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine.

So, making healthy choice of foods and drinks along with the 300 workout, is the key to an enviable rippled six pack abs. The conditioning level of the cast became its own legend, too. The 300 workout included a onetime test to measure the fitness levels of the actors in 300. The gerard butler 300 workout uses a 36 pound 16kg kettlebell for this challenge. The workout focuses on olympic lifts, functional training, and metabolic body movements. Mark designed the program to create stunning results for the actors of the movie 300 to replicate the spartan soldier physique. The 300 workout routine that got gerard butler and co. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Instead, following this guidance and schedule will teach the trainee fundamental and universal movements, and begin to instill the habit of daily exercise. The 300 workout is an intense training routine designed by mark twight, a california based fitness expert.

To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300 rep rite of passage. Of course, many people didnt realize that there was no single workout. They are the core movements for building muscular strength. All you need to know is 4 basic movements and how to perform them with the correct technique.

The training regimen that whipped actors of the movie 300 into fighting shape may be too much for most of us. Spartan 300 workouts exercises to build a spartan physique. Download a pdf of the 300 workout routine that actor gerard butler followed to become the muscular king leonidas of sparta in the movie 300. On paper it looked easy, but actually going through the workout was such a humbling experience. As a beginner its ok to break up the workout through out the day into sections. This sequel brings the return of our favorite hard bodied warriors. Weeks 2 through 12 of bench 300 are structured just like this workout.

The gerard butler 300 workout and diet is a 56 day routine. Get through this workout and youll build serious amounts of musclefast. It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. The original 300 workout devised and popularized through renowned trainer to the stars mark twight of gym jones is now considered. The 300 workout for a fullbody transformation fitneass. Try and follow this 300 workout routine for some serious results. Get out there, embrace your madness, andbecome a spartan oh, and be sure to sign up for the ezine starting strong to get monthly strength training, exercise, and diet tips emailed to you and access to the free ebook train smart, eat smart. You will probably use this piece of equipment in every workout, and its usefulness can extend beyond the body beast workout schedule pdf. For this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. It is an intense training system and is not meant to be performed every day. For a spartansized challenge to your daily routine, consider this your new fitness gauntlet. The 300 spartan workout is best approached like a fullbody training system, using. The 300 workout body weight and calisthenics exercises.

Youll alternate heavy bench days with heavy incline days, giving your body. The cool thing about this workout is that it will blast you out of any plateau or any stage where you just arent seeing results. Rugged scotsman gerard butlers onscreen awe is in part due to his phenomenal masculine physique which you can get with the gerard butler workout. Official 300 workout spartan challenge routine mens. How often should you perform the 300 workout routine. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie. One of the best parts of training is the confidence and selfassuredness that comes with improving yourself. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. The 300 rep full body workout is designed for people who might be only able to hit the gym once or twice a week. And even though we wont be seeing gerard butler in the sequel, the workout regiment the actors endured during the first film had to be amplified. One of the most impressive workout routines ive come across over the past decade has had to be the 300 movie workout. The 300 workout train like youre one of the 300 spartans. So, of course i had to try it and oh, was it brutal.

The 300 workout exercise plan is an intense workout that guides you through a series of exercises that help you. To achieve maximum results with your body beast program, purchasing an adjustable weight bench is vital. You can do the regular 300 workout the first week and then switch to the other workout using 3 free weight exercises on the second week and so on. These exercises should be used in conjunction with a proper diet of nutrient dense foods to fuel your body through each. Ive seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times.