The 300 Movie Workout - New Weight Loss Workout Options

by Craig Ballantyne

You might have heard of the 300 workout from the 300 movie promotions. In the 300 workout, the actors trained hardcore, using kettlebells, weights, bodyweight, tires, and more. Here are some modified versions of the 300 movie workout.

Today I did the 300 movie workout. You might have heard of the 300 workout from the 300 movie promotions. The actors trained hardcore, using kettlebells, weights, bodyweight, tires, and more.

Last week I did the 300 movie workout. Here's the workout...all exercises are done without rest. Just go, go, go.

Pullups - 25
Deadlifts with 135lbs - 50
Pushups - 50
24-inch Box jumps - 50
Floor wipers - 50
1-arm 36lbs Kettlebell Clean n Press - 50 reps
Pullups - 25

Obviously this is an advanced workout...you shouldn't do it unless you are as fit as a college athlete.

NOTE: All of these exercises are done with as little rest as possible. For example, when I did the workout, I did 16 pullups, rested 10 seconds and then did another 4 pullups, then had a 10 second rest, and then did 3 pullups, rested, and then finally finished 2 more pullups for a total of 25. Then I moved on to the next exercise and struggled on!

However, the workout can easily be modified for other fitness levels. Appropriate exercises should be subbed in, and you should drop down to 100 total reps - or as .: recommends - 4-6 exercises of 15-25 reps each.

Just remember - you shouldn't train like this everyday. It's just a once every couple of months fitness challenge. Plus, it is another way to get variety into your training and boost your metabolism. And challenge your mental focus.

Let's take a look at a couple of sample workouts.

For example, you might do a 150-repetition workout - this is great for a man with moderate fitness and I've tweaked the exercises to be better for golf mobility (i.e. working on the upper back and shoulder strength and mobility and hip mobility):

15 inverted bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

An intermediate woman could do a 100 rep workout:

5 inverted bodyweight rows
15 bodyweight squats
5 pushups
50 jumping jacks
10 mountain climbers
10 lunges
5 bodyweight rows

To round out 300 reps, simply add 100-150 jump rope skips.

And finally, I'll leave you with an advanced "200" workout for really fit men.

20 Inverted bodyweight rows
25 dumbbell squats
10 T-pushups per side
20 Stability balll leg curls
20 Stability ball jackknifes
15 dumbbell rows per side
15 stickups

Finish with 150 rope skips for 300 total reps

And remember, don't do this workout every day. Just do it once every 3 months.

For a long-term structured training plan, stick with strength, interval, and bodyweight workouts.

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