300 spartan workout routine pdf download

Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins. Home workouts and enjoy it on your iphone, ipad, and ipod touch. It is an intense training system and is not meant to be performed every day. To download a pdf of the 300 workout routine, simply rightclick here and then click save as. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. If youre looking for more intense workouts like this also check out my posts with the spartacus workout 2. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. The goal is to complete the exercises in less than 30 minutes. You go from one exercise to the next with little to no rest in between. Gym jones first posted the workout online, on march 6, 2007, along with more details about. The 300 spartan workout is best approached like a full body training system, using it 3 times per week on alternating days. 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 workout focuses on olympic lifts, functional training, and metabolic body movements.

Follow the instructions in the email to load the workout into the application. This is the workout that the actors used to get ready for their roles in the movie 300. The original workout is done in circuit fashion which consisted of 300 reps. The aim is to complete all of the exercises in the fastest time possible with the goal of beating that time in subsequent workout sessions. The spartan workout you can see below that is basically the most popular one pastedaround a large number of blogs and forums. Rise of an empire trained at gym jones in salt lake city. They are the core movements for building muscular strength. This can be downloaded with the spartan diet as part of the. As soon as the 300 movie came out, the 300 workout came out.

The 300 workout routine become a spartan the 300 workout train like you re one of spartans spartacus workout from men s health shrinkinguy fitness 300 rise of an empire bodyweight workout. How often should you perform the 300 workout routine. Genesis was the very first workout program with custom ketogenic diet macros to hit the internet. The 300 workout train like youre one of the 300 spartans. 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. If you are ready to be the ultimate modern day spartan warrior, this is the workout for you. A mixture of body weight, plyometric and weight training exercises make up the program. I have put together a list of 201 crossfit inspired workouts that you can do anywhere as they dont require any equipment. The 300 workout routine become a spartan the 300 workout train like you re one 300 workout bodyweight the spartan 300 workout 2 0 s 307x512. This is the intense 300 spartan workout used by the cast of the movie that delivers results.

The 300 spartan workout routine complete strength training by. 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 workout didnt originate from crossfit, but has since been adopted as a popular benchmark workout by crossfitters and functional fitness athletes around the globe. The 300, was originally used by the stuntmen training with gym jones for the 2007 film 300, to help them achieve the spartan look.

Complete each exercise in as few sets as possible and remember to workout at. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. You must perform 30 repetitions for each exercise totaling 300 reps. Even though this spartan abs workout targets your abdominals its still going to give you a decent full body workout, but for a complete total body workout see the ones in the above links. On dvd 2, you get to follow steve along as he takes you through the complete 300 challenge teaching proper pacing, strategy and technique to get you through the workout. Climb the mountain, then descend using this rep ladder. All exercises are done without scheduled rest between moves. But those 300 reps werent done daily, as some media accounts report, twight says. Designed to test your strength and endurance, this full body workout will surely make the late, great leonidas proud as you prove just how much fight youve really got in you the workout.

If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength. If you need to download the gym genius app, you can do so by clicking below. Therefore, these sessions will focus on this horrible, all over body exercise. The 300 spartan workout is best approached like a fullbody training system, using it 3. These sessions are up to your interpretation, however, i have done workouts where i increase the number of burpees i perform every minute 1 in the 1st minute, 2 in the 2nd etc or for an intense workout, every 30 seconds. The 15minute plyo box bodyweight workout to uplevel your lifting game. Weve developed the ultimate fitness app that contains high quality and simple workout. The 300 workout original full length video youtube. The best home workout mma spartan free bodyweight fitness. An email has been sent to you with the body spartan workout plan for gym genius. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. The 300 workout for a fullbody transformation fitneass. Monday 300 spartan workout tuesday off day or cardio wednesday 300 spartan.

Hence, it recommended choosing healthier option of foods, instead of creating a fixed diet plan for everybody. 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. The aim of designing the 300 workout and diet plan was not only to sculpt the spartan body, but also to provide constant energy during the whole training period. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or. Best known for his eclectic training approach utilizing fast intense workouts with kettlebells and body weight, he is also an accomplished fighter, gracie jiujitsu.

Wake up workout300 workoutgym workout chartworkout routine for menworkout. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300 rep rite of passage. The 300 workout body weight and calisthenics exercises. This is the original workout used the the cast of the movie 300. Bodyweight 300 workout for total body fitness muscle. The workout gets its name from the total number of repetitions.

Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. Your body will quickly adapt to the spartacus training workout routine. This is the intense 300 spartan workout used by the cast of. Visual workouts are designed to guide you through the routine, as you go from one exercise to the next, in an easier fashion than in a video. Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend. 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. Although it is not officially called that, the spartan 300 workout is really nothing more than a crossfit routine. Andrew pleavin, who plays the role of daxos in both movies, is one of these actors.

For a spartansized challenge to your daily routine, consider this your new fitness gauntlet. Gerard butlers 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. The 300 body how to build a spartan physique rj bautista. One of the hardest aspects of doing a tabata workout is staying focused for the whole four minutes. With a 20kg kettlebell, do five reps each of swings, goblet squats and pushups. There are many options of 300 workout supplements in the market today. Short courses start at around 5km, with super spartan races stretching out over 15km or more. The 300 workout routine transformed his body, and got him the abs you see in the movie. Full body workout at home without equipment download pdf. The 300 workout is an intense training routine designed by mark twight, a california based fitness expert. The spartan workout exercises some major muscle groups to give you the total warrior.

Mark designed the program to create stunning results for the actors of the movie 300 to replicate the spartan soldier physique. This workout will not only aid in your quest for that spartan esque physique, but youll only need your body weight to complete it. Spartacus workout pdfjust how did gerard butler and the rest of the spartan. Store workouts diet plans expert guides videos tools youve seen the movie 300, now get the body. Access our growing list of printable fitness workouts to get you in your best shape ever. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. 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. The 300 workout routine details how the 300 actors got those abs. In all honesty, most spartan races are designed to be fairly tough, but with so many. The gerard butler 300 workout and diet is a 56 day routine.

For a spartan sized challenge to your daily routine, consider this your new fitness gauntlet. You will complete 21 reps of the snatch, alternating arms with each rep, and then once you finish those, youll follow it up with 21. Get fit at home or at the gym with bodyweight workouts and training no equipment is required for most exercises and our custom workout plans take just few minutes per day to build muscle and lose belly fat in the comfort of your own home. Spartan races, or more generally, obstacle course races ocrs have been popular for a few years now, with people looking for a way to challenge themselves and test their agility and technical skill over distance. So while its possible to follow abbreviated workout routines and meet some of your physical goals, thats not the path of a spartan. Give nieratkas favorite dumbbell workout with snatches a try.