Hollywood trainer and mountaineer Mark Twight created the 300 Workout to help prepare actors, including Gerard Butler who played King Leonidas, for their roles as powerful and muscular Spartan warriors in the movie "300."
This article explains everything you need to know about Workout 300, including how to do it, the results, and who should and shouldn't try it.
What is the 300 Workout?
The 300 workout is the workout that the actors of the movie “300” used to train for their roles.
Hollywood trainer Mark Twight created the workout to help actors lose weight and build muscle to look like lean, muscular Spartan warriors.
Shortly after the film was released in North America in 2007, Twight released what he called the 300 Workout , allowing anyone to take on the tough routine that turned the film's actors into honed, war machines. powerful.
The 300 workout uses a mix of bodyweight and weighted exercises that hit all muscle groups. It emphasizes both muscle strength and endurance.
It consists of 300 reps performed straight with little to no rest between exercises.
Depending on your fitness level, the 300 workout can last anywhere from 15 to 45 minutes .
How to perform the 300 Workout?
The 300 workout is intense and can challenge even the fittest individuals.
If you cannot perform the required number of reps for each exercise, you can rest briefly until you complete all the reps before moving on to the next exercise.
Here are the 300 Workout exercises and how to perform them:
- Grab a high bar with a wide grip.
- Pull your body up until your chin is above the bar, then lower your body until your arms are fully extended.
50 dumbbell deadlifts with 61.4 kg
- Squat down and grab a barbell with a shoulder-width grip.
- Raise the bar by extending your hips and knees.
- Pause briefly at the top before lowering the bar to the ground by bending your hips back and letting your knees bend forward.
- On all fours, place your hands slightly wider than your shoulders.
- Straighten your arms and legs, then lower your body until your arms are at a 90 degree angle.
- Pause briefly, then sit back down.
50 box jumps on a 61 cm platform
- Stand in front of a box with your feet shoulder-width apart.
- Swing your arms behind you while maintaining a partial squat.
- Quickly swing your arms forward and jump onto the platform with your knees bent.
- Come back down.
50 wipers with 61.4 kg dumbbells
- Lie on your back with your arms extended holding a barbell.
- Keeping your arms and legs extended, raise your legs toward the right side of the bar so your toes touch the weight plates.
- Bring your legs back to the center and repeat the lift on the left side to complete a floor wiper .
50 clean kettlebell and press with a 16.4 kg kettlebell
- Start with your feet about shoulder width apart and kettle bell on the floor between your legs.
- Bending at the hips and slightly bending at the knees, come down and grab the kettlebell with one hand.
- Using the momentum of your hips and glutes, pull the kettlebell up like you're starting a lawn mower, drive your hips forward, and straighten your legs and back.
- Immediately use an uppercut motion, placing the bell between the forearm and the bicep. This is called the rack position. The kettlebell should be just below shoulder height with your elbow tucked into your chest.
- From the grid position, push the kettlebell up until your arm is straight, then lower it back to the grid position.
- Finally, gently drop the weight back to the floor, bending your knees and tilting your hips back.
- Repeat the steps for 25 reps before switching to your left arm for 25 reps.
Note that only one dumbbell can be used if you don't have access to a kettlebell.
Along with the workouts, the actors also went through a tailored nutrition program (like the one featured below) that included of the nutritious food such as fruits, vegetables, whole grains, lean proteins and dairy products to support exercise recovery, muscle building and fat loss.
Discover a nutritional program adapted to this training by click here
Can this workout get you in better shape?
The 300 workout helped the cast of the movie “300” build muscle and lose fat, and the workout can probably help others do the same.
Although no studies have examined the effectiveness of Workout 300 on aspects of fitness or body composition, studies of similar types of training have demonstrated improvements in these parameters .
However, it's important to realize that the 300 Workout probably wasn't responsible for the cast's chiseled physique. Instead, it was probably one of many training programs used by the actors to prepare for the film.
Additionally, the cast may have used dietary supplements known to enhance exercise performance and recovery, such as creatine , beta-alanine and caffeine .
Either way, performing the 300 Workout at least 2 days a week meets one of the key physical activity guidelines for adults and will help you get in shape .
Because the workout is very intense and taxing on the body, avoid performing it on consecutive days to limit the risk of injury.
Who should try it?
The 300 workout may pose an increased risk of injury to people with the following conditions:
- Balance problems. You can fall and injure yourself if you have balance and stability issues.
- Lung diseases. The intensity of the 300 workout can make it difficult for people with lung diseases catch their breath and maintain an adequate supply of oxygen to the muscles.
- Musculoskeletal conditions. You may be more prone to injury and discomfort if you have a musculoskeletal condition, such as arthritis .
If you have any of these conditions and want to try Workout 300 , talk to your healthcare professional first. They may suggest modifications or a different workout better suited to your needs.
Even if you exercise regularly and have no exercise limitations, Workout 300 can still be a challenge to complete.
The 300 workout requires intermediate to advanced training experience, as it involves complex movements and a relatively high level of endurance .
It may not be suitable for people with less than 6 months of training experience.
While the 300 Workout was designed for medium to tall men, women and men one size smaller can still perform it.
If you find the workout too difficult to complete, you can modify the exercises to suit your needs.
Workout 300 Changes
Here are some modifications you can make to each exercise to lighten the intensity of the workout:
- Pullups. Try the assisted pull-up machine, which helps you by forcing you to use less body weight. You can also attach a band to a pull-up bar by pulling one side through the other and placing your knee through the loop.
- Barbell deadlifts. Use less weight on either side of the bar, or strip all the weight and perform the deadlifts with just the bar.
- Pumps. Instead of doing push-ups from your toes, drop your knees to decrease the load.
- The box jump. Using an adjustable step platform, remove some of the risers to decrease the height of the platform.
- Windscreen wipers. Load the bar with less weight or try the unweighted version by performing the exercise with your hands by your side.
- Clean and press. Use a lighter kettlebell or dumbbell to perform the movement.
You can also decrease the number of reps for one or more exercises and slowly progress to the required number of reps as you become stronger and more conditioned.
Created by Hollywood trainer Mark Twight, the 300 Workout helped the cast of the movie “300” transform into muscular Spartan warriors.
The workout consists of seven weighted, bodyweight exercises performed with little to no rest in between for a total of 300 reps.
The 300 workout alone won't give you the physique of the Spartan warriors in the movie. However, when combined with a Healthy eating and other healthy lifestyle factors, it can help you build muscle and lose fat .