One of the main workouts he put the actors through, “300”, takes its name from the total number of repetitions, there's no rest between the exercises and the aim is to complete in the lowest possible time.

Here is the workout;

• 25 pull-ups
• 50 deadlifts (60Kg)
• 50 push-ups
• 50 box jumps (24Inch Box)
• 50 hanging knee raises
• 50 kettlebell clean and press (24Kg Kettlebell)
• 25 more pull-ups

Pull Ups

Hang from a bar with straight arms and a grip just over shoulder width. Keep your chest up, shoulders back and pull yourself up. The top of your chest should just reach the bar with your chin slightly over, pause in this position, and lower your body back down under control.

Deadlift

Start with your feet shoulder width under the bar. Keep your back straight, and squat down to grip the bar just wide of shoulder width. Then push up through your feet, keeping your heels down and lift upward, bringing your hips forward until you are standing upright. Pause and then lower under control in the same form.

Push Ups

Place your hands flat on the floor (at shoulder-width), keeping your arms straight, and elbows slightly soft. Straighten your legs behind you, drawing your feet together. Rise up on your toes so the balls of your feet are in contact with the floor. From your feet to your head your body should form a straight line with your eyes focused on the floor. Keeping your head still, lower yourself under control until your upper arms are parallel to the ground. Pause, then slowly push yourself back up and repeat.

jumping up in an explosive motion

Box Jumps

Stand in front of the box, bend slightly at the knees and hips as if you were squatting but before reaching parallel swing your arms upward and push down through your feet, jumping up in an explosive motion. Bring your knees right up to chest height to clear the box and then land softly on the box, upon landing stand up straight.

Hanging Knee Raises

In the traditional workout the core exercise included is called floor wipers, however, I do not use it as I believe having your arms locked out with a heavy bar is more damaging to your elbows and wrists than it’s worth.
In this exercise simply hang in a wide grip from a pull up bar with legs straight and pull your knees upward, as you do so, rotate your trunk so that your knees twist to one side of your body. This is a great exercise to get the obliques engaged as well as the abdominals. Pause, and lower back down, pulling up to both sides equals one repetition so you will need to do 100.

Kettlebell Clean and Press

Stand over the kettlebell with you feet just over shoulder width and the kettlebell positioned in the centre of your stance. Squat down, bending at the knees and hips, take hold of the kettlebell by the handle with one hand, keeping your other hand out to one side for stability. Explode upward bringing the weight up your body in a similar pattern to an upright row. As it reaches shoulder height rotate your arm so the ball of the weight swings around your hand to rest on the top of your forearm. At this point you should be standing straight with your elbow below the kettlebell and the weight resting in the natural v-shape that your arm makes when your elbow is fully flexed.
Squat down slightly, then push the weight upward over your head and straighten your arm. Pause, and then lower under control in the same manner. With this exercise you will do 25 each arm.

Pull Ups

Back for the final 25, as soon as you finish stop the clock and record the time.
This is an advanced workout so if at first you cannot complete the exercises lower the weights and keep trying until you make it. Really hope you enjoy this workout, remember to record your time and aim to beat it regularly to see your progress....

Charlie Walker

Personal Trainer
Mobile: 07595326311

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The 300

25 October 2010

The 300 workout was created by Mark Twight, once a international level mountain climber, he is now a self-taught exercise guru and trainer. He trained the actors for the film 300 in his Salt Lake City gym called Gym Jones for 12 weeks prior to filming.

Pull Ups

Deadlift

Push Ups

Box Jumps

Hanging Knee Raises

Kettlebell Clean and Press

Pull Ups

Charlie Walker

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