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300 WORKOUT: THE MUSCLE BUILDING WORKOUT USED BY THE CAST OF THE MOVIE

THE 300 WORKOUT

Want Hollywood muscle? Try this 300-rep Spartan workout—used by the cast of the movie
—for a full-body transformation
Sometimes a movie takes off for no apparent reason.
2 тыс.
And sometimes the reason is readily apparent. Take
300, for instance. This epic account of an ancient Мне нравится
battle between the Spartans and Persians contained
the kind of eye-popping visuals and head-snapping 83
violence that men can't get enough of.

(Want abs like Gerard Butler in 300? Men's Health

Personal Trainer has detailed workout and nutrition plans to get you
there in no time. Check it out.)

Plenty of women, too, appreciated the parade of ripped bodies. The

movie made a record $70 million in its first weekend and earned
more than $450 million domestically since its release in March 2007.

At MensHealth.com, 300 has been a sensation as well. Ever since

Gerard Butler appeared on the cover of Men's Health, visitors to the website have been
| | | | | clicking on everything 300.

One of the most popular videos on our site since then has been the "300 Workout," as
It's a brutal workout, starting
out strong and slowing down, demonstrated here by Men's Health contributor Craig Ballantyne, CSCS, M.Sc., a
finishing at a crawl. strength and conditioning coach in Toronto.

"It looks simple on paper, but I promise you, it's a great muscle building workout,"
posted one man on MensHealth.com.

Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight
Craig Ballantyne
Club' standard being born."

RELATED Butler's training for 300 simultaneously built muscle, increased muscular endurance,
Download the 300 Workout and stripped fat fast. To achieve movie muscles that pop, he and other cast members
(pdf) used this grueling, unorthodox 300-rep rite of passage. (And for more ways to shape
Download the 300 Workout abs like the cast of 300, pick up a copy of The New Abs Diet for Men today.)
(movie)
Meet the Trainer Ballantyne put together this workout video series for you to follow along with and—
Create Your Own Workout provided you're fit like a king—try for yourself.
at Men's Health Personal
Trainer
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11
Gerard Butler's Crazy
Fitness Plan seconds," says Ballantyne. "He didn't practice this workout ... and neither did I. My time?
Fitness Plan
19:07. My butt was kicked by a Hollywood actor!"
advertisement
"It's a brutal workout, starting out strong and slowing down, finishing at a crawl,"
SNAP POLL explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."
What's the best 'fighting'
movie of the past 10
For a Spartan-sized challenge to your daily routine, consider this your new fitness
years?
gauntlet:
Fight Club
Pullups - 25 reps
300
Deadlifts with 135 lbs - 50 reps
Kill Bill, Vol. 1 Pushups - 50 reps
Gladiator 24-inch box jumps - 50 reps
The Matrix Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
View Results Pullups - 25 reps

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.

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:

15 bodyweight rows
Source: 25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

Watch a Video Demo of the "300" Workout

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(6) READER COMMENTS Log in or Register to comment

IT TAKES MORE THAN A BIG BENCH PRESS and PUSH UPS to workout the
right muscles. That's because your-chest muscles can do a lot more than push
things away when-you're flat on your-back I am following a very efficient fitness
routine that my gym tutor advised. I am very happy with the results and I think
you-should at least take a look to this guide. Visit:
http://theultimateworkoutguide.blogspot.com

Gregory F. 05/22/2011 7:10pm

looking for the top 10 outdoor workouts for the summer? take a look on the best
top 10 list site on the web. http://thetop10.squarespace.com/the-top-10-
outdoor-workouts/

tigereon 05/14/2011 8:39pm

One of the most intense workout plans ever. Just be sure to not try it if you're out
of shape, you can pass out fast. http://www.footballshirtreviews.com
 Miadrag 04/22/2011 8:11am

Um, guys. The movie made 456 million world wide, not domestically. Just sayin.

Roanokejoe 04/21/2011 7:24pm

Hey I have made a comment to working out this year and have done crossfit 3-4
times per week and I feel stronger then I have ever before and I love it. It is fun,
very challenging and always different. I go to crossfit mean streets in Downtown
LA. Check it out Crossfit Los Angeles You will be glad you did and the gym is
big spacious and the staff is cool. Plus Ronnie is one of the top crossfitters in the
nations!!

tyty2442 02/18/2011 1:54pm

Great workout but no mention of CrossFit?!?! If you're in the Hollywood area

and want do workouts like 300 on a consistent basis in a competitive and
challenging environment full of camaraderie then check out CrossFit Hollywood
at 3rd and La Brea, Los Angeles, CA 90036. CrossFit Hollywood will take you to
the next level of fitness! www.crossfithollywood.com

crossfit hollywood 01/09/2011 9:06pm

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