Get through this workout and youll build serious amounts of musclefast. Dec 04, 2017 the 300 workout want hollywood muscle. For girls or women, keep the distance at 100 meters, and use the women s 100m hurdle marks for placing the hurdles, not the mens 110 marks. Gerard butler s 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. The workout focuses on olympic lifts, functional training, and metabolic body movements. Ab workout for a flat, tighter, toned, tummy christina. Retired from climbing, he is a masters cat 3 road racer with a preference for stage races, and a ski mountaineering competitor. The 300 workout original full length video youtube. Oct 04, 2007 the 300 movie workout is the talk of the fitness world.
It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. Weeks 2 through 12 of bench 300 are structured just like this workout. Hundreds of thousands of women have followed this program and loved it so much, theyve done it again and again. Here is one ive created specifically for women called queen gorgo s challenge. We do use practice time to do this, but we encourage them to shoot on their own, in a similar manner, in an effort to shoot 10,000 gamelike shots each month. If this expertgrade routine seems intense, thats because it is. The original 300 workout used by the cast of the movie 300, with video demonstration. The female training bible offers everything you need to walk into the gym with confidence so you can start building your happiest, strongest, best self. If this expertgrade routine seems intense, that s because it is. Or just download this pdf, print it or save it to your phone and take it to the gym like i do. Try and follow this 300 workout routine for some serious results. Funk roberts spartan training system 4 week workout. When describing the workout, it is more accurate to say that it requires strength, power endurance and aerobic fitness, as it is generally a persons inability to continuously produce the power needed to do the movement over and over again. Its very important that you keep your body fed on this program, so that you dont set yourself up to get hungry.
Want to exercise at home but still feel like you got in as good of a workout as you would at. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300 rep rite of passage. It consists of 25 pullups, 50, 5lb deadlifts, 50 pushups, 50 box jumps on a 2foot high box, 50 floor wipers with a 5lb barbell held above your chest, 50 clean and presses and 25 more pullups to round it off. It s actually not too far from what guys do in the gym with lighter weights of course. Because of this, i decided to come up with the 300 shot workout so we can have our players shoot a standard set of shots, and we can track their progress for them. For beginners, id recommend 2030 minutes of cardio 35 days per week. Funk roberts spartan training system 4 week workout challenge. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. The technical way to complete the 300 workout plan is to not rest at all, and to time yourself from beginning to end. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. The best stability ball exercises for your abs, back, arms, and legs. The 300 workout for a fullbody transformation fitneass. Thats what the first day of any program should feel like. By following this plan diligently for several weeks, you will be able to lose up to 2 3 pounds of fat per week while building lean muscle tissue.
Cardio cardiovascular exercise burns extra calories and cranks up your metabolism. This ab workout helps tighten abdominal muscles, improves core strength, and burns fat. If you can complete all 300 reps yes, that s right 300 reps of the 300 workout program in less than 20 minutes, youre practically a spartan warrior. The goal is to help you develop lean and functional muscle tone through foundational lifts. The original 300 workout is brutal, and there are two ways we can modify it. Welcome to a shot of adrenaline s complete body weight training system. The gerard butler 300 workout uses a 36 pound 16kg kettlebell for this challenge. One of the best parts of training is the confidence and selfassuredness that comes with improving yourself. Body weight workout pdf generic warm up pdf offseason program xlsx rpr wake up drills pdf conditioning. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Go from couch to marathon with this training plan womens. Here are some cool workouts for womens weight loss.
If that workout makes you feel strongand ready to feel strongergreat. Gerard s routine also includes intense cardio for a vigorous, fullbody workout. They dont require tons of equipmentyou just need a yoga mat or soft floor. Beginners female fitness guide for women to start working out. Score is the time it takes to complete all the movements, including both runs. Injuries may occur in any workout program as with this specific program written by stew smith. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. The 300 movie workout is the talk of the fitness world. Workout routine dumbbells full body printed on apr 28 2011.
Spend enough time with the 300 workout and you might just scare away some enemies. Current athome workouts spring 2020 follow the links below to view the offseason workouts. Have 5 hurdles facing one way, and 5 more beside them facing the other way. Try this 300rep spartan workoutused by the cast of the moviefor a fullbody transformation the 300 workout original full length video video url. Plenty of women, too, appreciated the parade of ripped bodies. Feb 20, 20 the gerard butler 300 workout and diet is a 56 day routine. Ive done it a couple of times now and it is challenging both from a strength and cardio perspective. It comes with a very specific lifestyle that involves detailed workout training and precise nutrition in order to strengthen, sculpt, and develop the muscles of the body aka hypertrophy training. The threemonth body transformation workout plan muscle. Ive received a few comments about posting an alternative 300 workout for women.
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. As soon as the 300 movie came out, the 300 workout came out. The 300 workout included a onetime test to measure the fitness levels of the actors in 300. Body weight exercises vs weight lifting there seems to be an almost cultlike following inside the body weight exercise community promoting the belief that the benefits of body weight exercises far. In this sense, the workout challenge was a rite of passage 300 workout. Spartacus workout from mens health shrinkinguy fitness. The free 45 day beginner program stew smith fitness. Pull your belly button up into your spine and tuck your hips forward so the back curves, like a cow position in yoga. But those 300 reps werent done daily, as some media accounts report, twight says. We tapped new york citybased cafs personal trainer ashley rosenberg, a group fitness instructor at modelfit nyc, to develop a fourday weightloss workout plan to help boost your metabolism and build muscle from head to toe follow this strength and cardio planbut remember that to really see results. Performing regular cardio is fantastic for losing unwanted pounds and inches. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. The athlete will be going a twentyfive yard distance.
The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. Twight resides in utah with lisa, and a 94pound akita named echo. Bodybuilding workout routines pdf bodybuilding and. The gerard butler 300 workout and diet is a 56 day routine. All exercises are done without any rest between each move. The workout gets its name from the total number of repetitions. The goal is to help you develop lean and functional muscle. The coast guard rescue swimmer navy sar workout the service academy workout west point, navy, air force academy the navy, air force, marine corp boot camp workout the army ocs and pft workout the law enforcement physical fitness workouts the fbi academy workout fbi workout vol 2 the dea workout the fletc workout ace the peb. Try this sample weight lifting plan for women workout from shannon dey, m. This is a great way to get 300 reps catching and throwing done in 68 minutes if youre really good, 1015 minutes if youre just starting out. Partition the pullups, pushups, and squats as needed. The 300 spartan workout pushes your body to the limit with an intense, 300 rep workout with no rest between reps. 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.
The 300 yard shuttle is a very tough agility movement. 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. The 300 spartan routine was designed to push gerard and his 300. My name is todd kuslikis and i am going to guide you on a journey of total body transformation with body. The 300 spartan workout pushes your body to the limit with an intense, 300rep workout with no rest between reps. So, making healthy choice of foods and drinks along with the 300 workout, is the key to an enviable rippled six pack abs. Ab workout for a flat, tighter, toned, tummy if youre looking for a fun, effective ab workout, that will tighten your tummy, youre in the right place. Sample college womens soccer summer workout amplified. Barbell, bodyweight, cables, dumbbells, ez bar author. Oct, 2016 although it is not officially called that, the spartan 300 workout is really nothing more than a crossfit routine. Full body workout at home without equipment download pdf.
As you no doubt have realized, bodybuilding is a backwards sport. Core workouts training your core is crucial for stabilizing and supporting the entire body. Youre ready to start when you can comfortably walkjog for 20 minutes. Wearing 3lb ankle weights rosenbergs favorite equipment, start on all fours on a mat. At most it will take your players 20 minutes a day to make massive improvements in their individual stick skills. Keeping your knee bent, raise your leg up into a 90degree angle and pulse your foot up to the sky once. The original 300 workout devised and popularized through renowned trainer to the stars mark twight of gym jones is now considered legend thanks to the movie franchise. The objective is to move between the lines as quickly as possible until 12 complete trips are completed, which equals 300 yards.
Low impact, strengthfocused workouts you can do at home with an optional set of dumbbells to build muscle, burn calories and loose weight. If you are ready to put in the hard work, then this is a great full body workout plan and the quickest way to have a rippled body for men, and a toned enviable body for women. It is an intense training system and is not meant to be performed every day. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. Here are some other workouts you may be interested in. The 300 workout routine in twights own word about the routine he created. If youve already completed a 5k, you can start with the 5k to 10k plan likewise with other distances. Too many people exclude weight training from their routines when trying to burn fat. Apr 04, 2016 from mens health, this is a great workout. Click the graphic below to go to the web site and wade through the popup advertisements. Although the 300 workout listed below has made its rounds all over the web in the last few years, the workouts, according to twight, were always evolving setting new challenges. Originally created to train the 300 movie cast, 300 workout routine has now become the fitness mantra for people around the world. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit i am determined i will succeed waiver of liability what you are about to undertake is an advanced fitness program. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of.
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. As a beginner its ok to break up the workout through out the day into sections. It s helped actors chisel greek statue bodies while causing weight loss and calorie burning for the rest of us. Looking for a workout plan that will kickstart weight loss. This is an easy to follow, stepbystep plan that will help you get into the best shape of your life. This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. But if you want to sculpt, tone, and firm your entire bodyincluding those pesky trouble spots. Now just because the 300 workout was built for a guy s movie doesnt mean we cant modify a workout originally made to chisel male greek statue bodies into a workout that will turn the average gal into a fitness goddess. The goal is to complete the drill in less than 65 seconds and to continue improving the time. Sep 29, 2015 wall ball 300 we got this simple workout from one of the college teams we work with. It s also a beginner s guide taking you from basic bodyweight exercises to more traditional training so you will always be progressing and avoid being bored.
Access our growing list of printable fitness workouts to get you in your best shape ever. See more ideas about workout, 300 workout and gym workouts. If youre frustrated with diets and gimmicky exercise programs, here s your chance to try something. Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. The following fourpart training plan will guide you along your journey. Gerards routine also includes intense cardio for a vigorous, fullbody workout.