The Intense 300 Workout To Gain Strength, Size & Definition
Jul 26th, 2011 | By Todd Bowman | Category: Gain Muscle, Lose Weight
Do you know how to gain muscle and get rid of fat? Everybody wants to know. Lucky for us, Craig Ballantyne from the best selling online workout course called Turbulence Training, is willing to show us a few tips from the 300 spartan workout. It’s the same workout that King Leonidas and the warriors in the army got their shredded stomachs and ripped pecs!
The 300 workout is a great way to gain strength, size and definition.
Lots of Hollywood actors do this 300 workout before they go on set or they actually have to show up to the studio for filming.
This spartan workout employs full body movements similar to cross fit or P90X. It’s a system designed as an anaerobic (muscle building) and aerobic (cardiovascular – fat burning) exercise that uses compound movements to work your entire body.
There are a few variations of the 300 workout and the one outlined below is the standard one most widely used by famous actors and actresses. But bear in mind, it’s not for the faint of heart. Your muscles will be sore, your lungs will be screaming for air and oxygen and you’ll feel like it kicked your but. It did. That’s a good thing.
If you ever want to have a body as fit and as lean as those spartans, then this workout routine is the one for you.
In this video, craig Ballantyne shows us the flow of the workout as follows:
- Pullups – 25 reps
- Barbell Deadlift with 135 lbs. – 50 reps
- Pushups – 50 reps
- 24-inch Box Jumps – 50 reps
- Floor Wipers – 50 reps
- Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
- Pullups – 25 reps
Start off with 25 bodyweight pullups and as few sets as possible.
Proceed with a deadlift of 135 pounds for 50 repetitions. Remember to keep your back straight to avoid injuries. It’s easy to slip a disc or pull the muscles in your lower back as you’re straining to pickup the weight. Make sure you lead with your head (in other words look up!). Your back should be at a 45 degree angle from the floor. You should be exploding up from your heals, hamstrings and glutes. Don’t over arch or over extend when full standing upright and straight.
Your shins should be about 5 or 6 inches from the bar (yes this means scabs on your shins). Your knees should never extend more forward than your feet. Your weight should be sitting back like you’re sitting on a chair. If you want to avoid injury, you’ll follow all of these tips.
No use getting ripped and toned for a week, get injured and have to take the next 4 weeks off and get fat all over again.
Okay back to the 300 workout routine…
Go down and do 50 pushups. Always keep your back straight.
After that, do 50 box-jumps on a 2-ft platform. Remember to explode and breathe deep into your lungs.
Do floor wipers. To do this, you lie down and lift the 135 barbell you used on the deadlift. Lift your legs to touch the one side, then back to the floor, then lift up again to the other side. That is one repetition. Do 50 of these. This is great for that V shape look near your hip bones in their lower abdominals that women find sexy and men think are hot on women.
Do 25 kettlebell presses on each arm. Use a 36 pound kettlebell. Make sure the kettlebell touches the floor for each repetition. This will work your shoulders, arms, back, butt and hamstrings.
Finish the whole set with 25 more pull ups.
There you have it. This routine is a sure-fire way on how to gain muscle and lose weight.
Like I said this is the original 300 workout. There are couple others that are very similar but most of the Hollywood and film actors use this one designed by Craig Ballantyne.
Watch the video below to get more tips and information. You’ll want to click the link below the video to learn more about Craig and his uber popular workout system called Turbulence Training. It’ll blow you away and get you results faster than you ever thought possible.
So start by watching the video below now!
Click Here To Learn More About How Turbulence Training By Craig Ballantyne Can Transform Your Body
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