Want Hollywood muscle? Try this 300-rep Spartan workout—used by the cast of the movie—for a full-body transformation
Want abs like Gerard Butler in 300? Men's Health Personal Trainer has detailed workout and nutrition plans to get you there in no time.
Want abs like Gerard Butler in 300? Men's Health Personal Trainer has detailed workout and nutrition plans to get you there in no time.
At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of Men's Health, visitors to the website have been clicking on everything 300.
Butler's training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11 seconds," says Ballantyne. "He didn't practice this workout ... and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
Pullups - 25 reps
Deadlifts with 135 lbs - 50 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
Butler's training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11 seconds," says Ballantyne. "He didn't practice this workout ... and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
Pullups - 25 reps
Deadlifts with 135 lbs - 50 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
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