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. Daily and weekly goals are called shortterm goals and are necessary to reach your longterm goals. Nobody wants an injury and everybody wants to recover faster. Spartan workout 300 workout workout plans workout ideas fitness routines fitness tips. Mark norey, cpt in bodybuilding and workout april 27, 2014 this epic account of an ancient battle between the spartans and persians contained the kind of eyepopping visuals and headsnapping violence that men cant get enough of. One is regular insanity max 30 workout schedule and the other is called the ab maximizer workout schedule. The original 300 workout pull ups 25 reps barbell deadlift with 5 lbs. The first set of calendars are set up for the regular workout schedule and the other is for the advanced schedule. The 300 workout for a fullbody transformation fitneass. As soon as the 300 movie came out, the 300 workout came out.
For this 300 workout, each exercise is a compound exercise, working multiple muscle groups simultaneously. Pectorals major and minor, anterior deltoids, triceps adjust cable arms to chest height. Originally created to train the 300 movie cast, 300 workout routine has now become the fitness mantra for people around the world. Ideal mix of cardio, strength and mind body workouts to improve your heart health, enhance lean muscle development. Feel free to download as many and as often as youd like. The 300 workout 300 workout, spartan workout, muscle. With the focus t25 workout schedule, the excuse of i dont have time to workout is no longer acceptable. Get through this workout and youll build serious amounts of musclefast. Jun 12, 2017 print a detailed insanity workout schedule and get started with the 60 day insanity challenge. One example of this theory is the former national junior college record holder and champion tim montgomery 9.
Access our growing list of printable fitness workouts to get you in your best shape ever. When a film was made to chronicle these exploits, the actors had to look lean but muscular, like they were wild and living off the land, so they were given barely. The official 300 workout this advanced workout routine created for the movie 300 actors is brutal and will challenge even the fitness elite. Finally, pay attention to your personal safety at all times while using the body beast workout schedule pdf. Then, you move into a barbell or dumbbell speed circuit. But some peoples shcedules are a little tightermaybe you are in college doing your masters program, maybe you work 1214 hours shifts at work. An ancient greek warrior race, the spartans are one of historys most fearsome fighting forces. The 300 spartan workout pushes your body to the limit with an intense, 300rep workout with no rest between reps. I did the original 300 workout and i used a 30kg barbell for the deadlifts and the floor wipers, i used a 6kg kettlebell for the clean and press and i did proper full pull ups. It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. This workout should look a little intimidating to most people. Find trainers buy personal training training club 24 succeed as a team. To complete the true 300 workout plan designed specifically for the movie actors, use 5 lbs for the deadlifts, a 24 inch box for the high box jump, and a 36 lb kettlebell for the onearm clean and press. The 300 spartan workout is best approached like a fullbody training system, using.
Performing the kettlebell clean and press with a dumbbell is okay, just be sure to let the dumbbell reset and touch the ground after each rep. Workout chart adjust seat back to fit your range of motion. Insanity max 30 workout calendar print a workout calendar. Gerards routine also includes intense cardio for a vigorous, fullbody workout.
In fact, you can switch out practically every exercise in the program week to week if you likejust follow the basic template we set up here. Bodybuilding workout schedule pdf bodybuilding and. The original 300 workout devised and popularized through renowned trainer to the stars mark twight of gym jones is now considered. View doc view doc p90x classic, p90x doubles, p90x lean routine weeks 9. Rise of an empire hitting theaters soon, it is no wonder that the spartan physique is now well known and soughtafter by so many gymgoers these days. However, there are two different options of the workout you can do. The 300 workout is a workout inspired by the movie called 300 and is supposed to make you lean and incredibly strong and buff. Training let our personal trainers create a workout plan for you thats tailored to your schedule, pace and goals. However, most guys were doing the 300 workout incorrectly. The 300 workout routine that got gerard butler and co.
Full body workout at home without equipment download pdf. Actors such as gerard butler and others had to endure this workout prior to showing off their fat absent midsections on screen. The workout focuses on olympic lifts, functional training, and metabolic body movements. Gerard butler 300 workout wednesday routine the gerard butler 300 workout wednesday routine starts with rowing. Single arm clean and press w36 lbs kettlebell x 50 reps. This 4week workout plan combines cardio interval training with a totalbody strengthbuilding program so you can see results in just one month. This sequel brings the return of our favorite hard bodied warriors. The cool thing about this workout is that it will blast you out of any plateau or any stage where you just arent seeing results. So, making healthy choice of foods and drinks along with the 300 workout, is the key to an enviable rippled six pack abs. Feb 7, 2019 p90x comes with a choice of three different workout schedules so you can tailor the program to fit your exact fitness goals. The total body blast system the total body blast guide uses a progressive workout system that builds up over the course of the program through a series of phases.
The gerard butler 300 workout and diet is a 56 day routine. You dont have to stay on level i consistently, if you feel that you can do more, you can advance a level. The workout gets its name from the total number of repetitions. Level iii is the hardest level of difficulty and it. If you do this routine every weekday for a month and will notice a huge difference in your physique and overall strength. Like the p90x exercise program, the p90x nutrition guideline is divided into 3 phases, calibrated to move from fast, efficient fat loss phase 1 to peak energy. The 300 workout sticking with this workout will have you looking like a spartan in a hurry.
Simply click on the image to access the easily printable pdf file of the cize workout calendar. Youll find a warmup and cooldown attached to some of the workouts in this plan. And even though we wont be seeing gerard butler in the sequel, the workout regiment the actors endured during the first film had to be amplified. Its helped actors chisel greek statue bodies while causing weight loss and calorie burning for the rest of us. One of the most impressive workout routines ive come across over the past decade has had to be the 300 movie workout.
You can set specific days or hours for particular workouts and then accomplish your goal without falling to the workout boredom. Here are some other workouts you may be interested in. The original 300 workout used by the cast of the movie 300, with video demonstration. Even before the focus t25 workout release, i was and still am a firm believer that everyone can afford 1 hours a day for exercise. You will learn gerard butler 300 workout and everything in between. If you are new to exercise or you havent done any training in a long while you should start on level i. For those who have no idea what im talking about, the 300 workout is below. But before you dive right into the workout itself, you need to be aware of one key point that almost every other 300 workout plan article overlooks. Focus on the right thingsdoing all of the little things before the workout such as, correct warmup and cool down procedure, proper nutrition and hydration, applying good sleep habits and additional flexibility work. The 300 workout body weight and calisthenics exercises. It is an intense training system and is not meant to be performed every day. The 300 workout consists of several movements and lifts totaling to 300 repetitions without stopping or resting.
This test combined physical strength and endurance with mental strength and endurance. We will see how this influences regular workouts but this is long and mentally grueling with lots of sets and lots of reps for a workout. The men recruited for this film ranged from young body builders and those in perfect lean fighting shape to men 40 to 50 pounds overweight. Advanced level of difficulty 45 minute workout this is a full body strength and conditioning program that was inspired by the workouts used to train the actors in the film 300.
The powerlifting and bodybuilding hybrid workout plan for strength. 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. Grab handles with overhand grip and press arms away from chest. Ive been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. The 5 exercises combine for a total of 300 reps to complete the workout. Download or print the 21 day fix workout schedule in excel or pdf format. P90x comes with a choice of three different workout schedules so you can tailor the program to fit your exact fitness goals.
I have also included copies of the portion control diet sheets for convenience. Theyre there to prepare both the body and the mind for the main workout dont skip them if you have time. Focus t25 workout schedule free pdf calendar for all. The 300 movie workout is the talk of the fitness world. If youve seen 300, you must have noticed the unbelievably fit actors who transformed themselves through hard training and rigid diet into the warriors of sparta.
Click on the pictures below to download a printable workout calendar with the insanity max 30 workout schedule already prewritten. But the 300 workout still works for weight loss if used properly. Starting monday 4th may 2015 we will be performing a different kettlebell workout each day for 4 weeks and only resting on saturdays and sundays each workout day i will be posting my personal time and adding support and feedback for everybody on facebook and twitter we continue to complete the workout schedule until the last workout day on friday 29th may 2015 when you. They are the core movements for building muscular strength. 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. Ideal mix of cardio, strength and mindbody workouts to improve your heart health, enhance lean muscle development.
But those 300 reps werent done daily, as some media accounts report, twight says. This amazing workout routine manager records your daily schedule template comprising different sets of exercises warm up, weight lose program, aerobics, yoga, jogging, swimming, weight lifting and pushups. 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. Using this system will bring you closer to the body you desire. Although not from the movie, the 300 workout routine incorporates 3 of the most effective body weight exercises into one daily routine. Try and follow this 300 workout routine for some serious results. This nutrineat article explains why the 300 workout and diet plan became popular in such a. Used by the cast of the movie 300, this workout focuses on 300 reps to be completed in around 20 minutes. Their legend was secured through the tale of the 300 spartans who took on the persian empire, killing millions and almost winning. The human trainer manual sample exercises the human trainer full body express workout the human trainer pulley workout the human trainer stretching workout log 4 6 8 10 12 14 16 18 20 24 26 28 30 32 34 36 38 40 42 46 74 96 112 124 contents. Intermediate level of difficulty 45 minute workout this is a full body strength and conditioning program that was inspired by the workouts used to train the actors in the film 300. Our small group training program features worldclass workouts, inspiring coaches and amazing group energy.
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