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Since the movie “300″ came out and the rippling abdomens and rock-hard
pectorals of a large number of stars and extras made their debut, many versions from the
so-called “300 workout” have arisen on the web. Like a trainer and somebody that
enjoyed watching that movie, I had been interested in what types of exercises these
body-breaking workouts were employing, and that i were able to find three or four different
variations on the same theme.

The overall rules they followed were:

1. Use a multitude of exercises

2. Hit all from the body possible

3. Use ridiculous reps and weights

4. Hit 300 reps since the total of repetitions

Typical exercises would include 50 throws of the 45 lbs. dumbbell in the ground to in excess of
your face. Retrieve the load and do it again! As well as weight sit-ups with 70-100 lbs.
sitting on your stomach. Needless to say, this is a hell of the load!

My goal was to create a workout for my Haidong Gumdo students that would mimic the
overall feel of the 300 workout (hitting the whole body having a multitude of exercises), but
it might be achievable by even my weakest students. I popularized doing a bit of of the
exercises suggested by several of the 300 workouts and started picking and choosing
those we could do without extra equipment. Also, these might have be right for
practicing with an indoor basketball court at a college (which is what we used to do).

After some trial and error, as well as a few practice sessions using the actual class, I
came up with this general regimen. You can switch it up slightly, however the order is
designed to hit some other part of your body in succession, then go back striking them
again. The goal would be a good workout without overly taxing any one part of the body at
a time, but getting to overall failure (or nearly so).

The Martial Artist’s 300 Workout

Here I’ve indicated the sequence of exercises I did previously drill my students into the ground
without one realizing it. I’ve indicated the exercises, the portion of your body they work,
and any special instructions for performing them you’d need.

You’ll notice while you undergo that I don’t include any time for rest. The reason being
there’s no! The workout is made to be hard, and you shouldn’t take any more
then 15-30 seconds to alter positions between exercises. If you wish to add in some
kind of rest throughout the workout, allow them to take 1 minute intervals for water before
Decline Push-ups again before lunges.

100 lunges

This is a total body exercise, emphasizing the arms and legs since the gross movement.
Carry it out like a 4 count move where “spread-in-spread-in” equals one repetition.

20 push-ups

This one emphasizes chest and arms. The instructor calls the exercise with “dow, up”
commands, where down is held with the chest about 1-2 inches off the floor, or more is
held with the arms straight.

30 bicycle crunches

Abs and obliques are the main target with one of these. Lay about the back together with your hands
behind your head, elbows out. Whenever you rep up, touch your elbow to the opposite knee,
and keep your legs started. You should look like you’re riding a bicycle (only a very
uncomfortable one) during the movements.

20 prisoner squats

Great one for legs, emphasizing the thighs. Stand with your legs shoulder width apart,
hands behind your face like you’re being arrested. Squat right down to at least 90 degrees
(sitting on the chair), but as far as 30 degrees. Stand up and repeat. Do not slip.

10 decline push-ups

That one really hits your chest and arms, placing more weight you during the
movement. You will need something to place the feet on that’s at least eight inches off
the floor, but as much as two feet. Perform push-ups together with your feet so inclined as
normal, using the instructor calling “down-up” commands.

5 suicides

I dispise to operate, however for total body, cardio, and legs, suicides are awesome. Choose a good
amount of area, about 100 feet long and able to house your students alongside on
the short side. Mark out a location 50 feet down the road, then 100 feet down (we used a
sword on the floor and the wall of the gym). Ask them to set you back the mid-line, to
start, towards the end line, and back to start. That’s one rep.

30 sec flutter kicks

Lower abs especially love flutter kicks, but it isn’t bad for legs either. Lay lying on your back
together with your hands just beneath your glutes. Lift up your feet about six inches off the
floor and lift your head as much as take a look at them. Now raise one foot another six inches,
keeping your other leg at the same height. Kick them like your swimming between your
six inch and twelve inch marks for A few seconds. You need to complete 30 reps or more
in that time.

5 pyramids

Back to the arms and chest. Pyramids start in push-up position. You’ll call “down-up”
and perform one rep, then immediately start right into a sitting positions with your hands
straight too deep. Call “down-up” and bend your arms right down to the shoulder, then
back up again. Immediately flip to push-up position after. That’s one rep. For rep
two, you’ll do two push-ups and 2 arm drops, then three each for that third rep, and thus
on.

For added “fun you can make them return down the scale from 5 to 1 after rising
from 1 to 5! They’ll probably hate you though.

20 lunges

Lunges are an excellent leg exercise, plus they provide you with ample chance to practice
good posture and strengthen your back too. With your on the job your hips, the first step
leg forward, planting the other foot, and bend the knees so that you are almost
kneeling, but don’t touch the floor. Stand back up within an identical, opposite motion, then
do exactly the same with the other leg. One lunge is equal to going out and back with both legs.

15 leg throws

Abs, obliques, legs, and arms beware, the lower limb throws are going to be tough you,
especially after all another reps in this workout. Choose partners, with one partner on
the floor, back, holding onto the standing partner’s ankles. The standing partner
throws the other’s legs towards the center 5 times, the left 5 times, and also the right 5 times.

Hard. And also the laying partner stops their legs before hitting the floor, and raises them up
again. When one partner finishes, switch.

10 min Stretching

You may either stretch freely, use your own routine, or make reference to my article on “Stretching
101″ to finish up. Just be sure everyone hits all of the muscles they exercised in
this exercise. I didn’t start with stretching because I suppose you would have already
done that during your normal class time. I finish with it because it is essential to making
sure you keep the now-fatigued muscles cramp free and enable them to heal.

Wish to learn more about 300 workout, then go to 300 workout website on how to select the right Spartan workout for your needs.

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