Turkish getup 2x3 l,r double front squat 2x8 double swing 2x6 take 90 second breaks in between each set. Try this 300rep spartan workout used by the cast of the moviefor a fullbody transformation. This nutrineat article explains why the 300 workout and diet plan became popular in such a short period of time. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. A challenge is not a workout or a training session designed for long term success. Spartan warrior workout allows you to develop each of those exercises through related exercises so the fourth exercise, box jumps, can be replaced with bodyweight squats or lunges. The 300 spartan workout is a nononsense approach to high intensity fitness training based on the workout used by the cast of the film 300.
Spartan 300 workouts exercises to build a spartan physique. A good starting point if you are new to exercise is to start as low as 5 pounds for women or 18 pounds for men. Calisthenics routines, calisthenics workout, calisthenics book book 1. Aug 09, 2016 things to remember before taking the 300 spartan workout train like a sparta. W hen the 300 movie came out, i was so impressed and fascinated with the physiques of the actors portraying the spartan warriorsespecially king leonidas gerard butler. 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. Genesis was the very first workout program with custom ketogenic diet macros to hit the internet. Jan 16, 2015 spend enough time with the 300 workout and you might just scare away some enemies.
Pdf spartan warrior workout download full pdf book download. The gerard butler 300 workout uses a 36 pound 16kg kettlebell for this challenge. Get fit at home or at the gym with bodyweight workouts and training no equipment is required for most exercises and our custom workout plans take just few minutes per day to build muscle and lose belly fat in the comfort of your own home. Try this spartan workoutused by the cast of the moviefor a fullbody. All the material contained in this book is fictional and not an accurate look at actual training and nutrition of the 300. The 300 spartan workout is best approached like a fullbody training system, using it 3. For everyone, whether you are going to start to join with others to consult a book, this spartan 300 workout pdf is very advisable. This ingym workout program will shred body fat in as little as 14days all while gaining muscle mass. How to structure a workout for size and strength page 22 the kettlebell solution for speed and explosive strength page 27 the kettlebell solution for mma strength and conditioning page 29 beyond kettlebells. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. It is an intense training system and is not meant to be performed every day.
One of the best parts of training is the confidence and selfassuredness that comes with improving yourself. Download spartan warrior workout pdf search engine. The spartan 300 workout revamped for the 300 workout routine become a spartan steve maxwell 300 spartan workout the spartan 300 workout revamped for. The workout gets its name from the total number of repetitions. 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. Enough space for writing down exercises with tracking time, weights and reps. 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. Get through this workout and youll build serious amounts of musclefast. It is designed on the simple principle of eating healthy, along with providing adequate energy during workout. The 300 workout 300 workout, celebrity workout, spartan workout. All exercises are done without any rest between each move. Download a pdf of the 300 workout routine that actor gerard butler followed to become the muscular king leonidas of sparta in the movie 300. Aug 30, 2015 id like to call it the spartan 300 circuit.
However if you are active, 18 pounds for women and 35 pounds for men is a good weight. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen. The 15minute plyo box bodyweight workout to uplevel your lifting game. The aggressive strength primer for kettlebell training by. Mark designed the program to create stunning results for the actors of the movie 300 to replicate the spartan soldier physique. Access our growing list of printable fitness workouts to get you in your best shape ever. Superhuman secrets book preorders reopened for a limited time preorder. The 300 workout routine become a spartan the 300 workout train like you re one 300 workout bodyweight the spartan 300 workout 2 0 s 307x512. I dont run the spartan races, and dont have plans to do so, but i like the intent behind them, and i liked the theme and idea of this book and its training, even if i wont actually follow the routine as set forth in the 30 day program. How often should you perform the 300 workout routine. Weve developed the ultimate fitness app that contains high quality and simple workout.
To download a pdf of the 300 workout routine, simply rightclick here and then click save as. Pdf spartan warrior workout download full pdf book. Feb 20, 20 the gerard butler 300 workout and diet is a 56 day routine. Of course, if you did that sixexercise, 300 rep workout every day, youd be either bored or hurt. May 31, 2018 300 spartan workout book pdf workout krtsy may 31, 2018 the spartan 300 workout revamped for the 300 workout routine become a spartan steve maxwell 300 spartan workout the spartan 300 workout revamped for. Its our breakthrough 12week program from body spartan founder and wwe superstar, gabe tuft. Guys, heres the best link for info on the workout for the movie 300. How the 300 cast get their physique, and why people should not exactly follow what they did. Mark wahlberg workout pdf enter the king of the physique and the superhero.
Apr 14, 2020 the best home workout mma spartan free bodyweight fitness. These can even be done alongside another spartan who may be operating at another skill level. The second part gives an overview of the actual programs. Undoubtedly, to become a warrior you need a person who can train you to be one. The spartans physical and military training 7 soldiers. Spartan workout book pdf laverne zoeller june 1, 2017 training plan for obstacle course race training plan for obstacle course race the 300 workout routine become a spartan crossfit workouts pdf fitness and workout. Daily workout page makes every workout routine count towards your goal. These exercises should be used in conjunction with a proper diet of nutrient dense foods to fuel your body through each. Fat, masculinity, and softness researchgate oct 21, 2012. Try this 300 rep spartan workout used by the cast of the moviefor a fullbody transformation the 300 workout. You can do the regular 300 workout the first week and then switch to the other workout using 3 free weight exercises on the second week and so on. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie 300 to prepare for their roles as king leonidas and his mighty and mightily ripped spartan warriors of the battle of thermopylae.
Gerard butlers training for the movie 300 lasted for around four months with an overall aim to develop fighting skills than just adding pounds of muscles. Pdf download spartan warrior workout free ebooks pdf. Bbg nutrition guide source by karajboucher kayla itsines meal plan, kayla itsines workout, kayla. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or. How 30 days of discipline and body of a spartan helped me. This workout is intense, diverse, creative, and, most importantly, proven.
See more ideas about 300 workout, workout and spartacus workout. With this training guide you have all the information you need to get your spartan journey started. Record your time and try to beat it the next workout. When describing the workout, it is more accurate to say that it. You can also record food intake, weight, mood, sleep, energy level, prs and more.
Get out there, embrace your madness, andbecome a spartan oh, and be sure to sign up for the ezine starting strong to get monthly strength training, exercise, and diet tips emailed to you and access to the free e book train smart, eat smart. Spartan training guide our commitment in not just bringing this world class race series to australia, we want to share the knowledge and tools we have gathered to ensure you can enjoy training for your first spartan race safely and with confidence. The workout didnt originate from crossfit, but has since been adopted as a popular benchmark workout by crossfitters and functional fitness athletes around the globe. Their legend was secured through the tale of the 300 spartans who took on the persian empire, killing millions and almost winning. The 3 the 300 body how to build a spartan physique. The 300 body how to build a spartan physique rj bautista. Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. This excellent book is broken down into four parts. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight.
I dont remember any other movie having the amount of actors with such incredible physiques. In this sense, the workout challenge was a rite of passage 300 workout. The 300 workout train like youre one of the 300 spartans. The original 300 workout used by the cast of the movie 300, with video demonstration. Below, youll find a list of spartanapproved bodyweight exercises that will help you build strength, power, and endurance, while duly toning and sculpting. As soon as the 300 movie came out, the 300 workout came out. Oct 23, 2019 exhale and return to the squatting position, allowing the kettlebell to swing back between your legs. I dont want to spoil the details, but its a brutal bodyweight circuit that you do 6 days a week.
Even without doing a separate workout program, this circuit alone will keep you trim and fit. The workout focuses on olympic lifts, functional training, and metabolic body movements. Gym jones first posted the workout online, on march 6, 2007, along with more details about. They lived in the barracks sleeping with other soldiers and eating his meals with the other soldiers, often until they reached the age of sixty. For a spartan sized challenge to your daily routine, consider this your new fitness gauntlet. Funk roberts spartan training system 4 week workout challenge. The original 300 workout devised and popularized through renowned trainer to the stars mark twight of gym jones is now considered legend thanks to the movie franchise. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. Third third part is the longest and shows the numerous exercises in this spartan workout routine. Spartan males did not become full citizens with full rights, an equal to the other spartan men, until they reached the age of thirty.
Noequipment workout collections different workouts, some are more challenging and some are easier than others, will ensure that your muscles dont get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. Pdf spartan warrior workout download ebook for free. Only do the spartan 300 workouts 3 days per week monday, wednesday, friday. Try this 300rep spartan workoutused by the cast of the moviefor a. The exercises in this book will give you the motivation you need to get super fit. Download the free ryan reynolds deadpool workout pdf so. The 300 workout original full length video youtube. Try and follow this 300 workout routine for some serious results. The way to burn a large amount of body fat in 30 days.
Full body workout at home without equipment download pdf. The 300 workout included a onetime test to measure the fitness levels of the actors in 300. And you should get the spartan 300 workout pdf driving under the download link we provide. Spartan workouts to get you in amazing shape spartan race. For more information on fat loss, check out the fat loss expert guide. The first part explains the spartan warrior workout program. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of. Your training is not complete until you write it down in your wod log book. The 300 workout is an intense training routine designed by mark twight, a california based fitness expert. Mondaywednesdayfriday sot press 2x5 l,r alternating renegade row 2x5 l,r double windmill 2x5 l,r double front squat 2x6 2 second pause at the bottom double snatch 2x6 take 90 second breaks in between each set. This is the intense 300 spartan workout used by the cast of the movie that delivers results. The 300, was originally used by the stuntmen training with gym jones for the 2007 film 300, to help them achieve the spartan look.
Spend enough time with the 300 workout and you might just scare away some enemies. The gerard butler 300 workout and diet is a 56 day routine. By the end you will dominate the 300 workout 25 pullups, 50 deadlifts, 50 pushups, 50 box jumps, 50 floor wipers 50 kettlebell clean and presses and another 25 pullups. Focus on convict conditioning starting at step 1 for all exercisesfollow the planned progressions and every other week do the 300 spartan workout.