300 Movie Fat Loss Workout for Men & Women
The 300 Movie is famous for the chiseled bodies on all the celebrities and the extras in the movie. These physiques did not come by chance but were produced by an extremely tough workout program which became known as the “300 Workout” fat loss workout which includes some incredible things to add to your abs workout. “The 300 Workout” is too difficult for the average man or woman wanting to lose fat and wanting an improved body. To address this, Craig Ballantyne has develop a toned down program which he details below. Read on and start this version of the “300 Workout” fat loss workout….
300 Movie Fat Loss Workout for Men & Women
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Abs Workout
The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while
300 Fat Loss Workout
causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the fat loss workout for the average guy and gal, see those below.
But first, here’s how the original 300 Workout goes…but don’t try this at home…
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.
I tried this fat loss workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making
Gerald Butler in the 300 Movie
for a total body challenge.
For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 fat loss workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training abs workout for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
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K-Fed Weight Gain – How K-Fed Can Get Ripped Abs Again
If you have seen the recent pictures of K-Fed’s weight gain you now know what a Hollywood lifestyle can quickly do if you don’t care of yourself. Kevin Federline has obviously been very “well fed” lately sipping on his vodka tonics by the pool and late night trips to Jack and The Box. I really can’t say that I feel bad though because he is scraping by on $20,000 a month support checks from Brittany Spears. It might be hard for most people to get motivated if they had a free 20K coming in every month. While stretching his money to make the most of it his waistline has been ever expanding and growing daily. His rapid gain of weight has Federline in the tabloids with the paparrazi trying to get pictures of him wherever he goes.
K-Feds before and after picture leaves a lot to be desired as you can see he is very fat now but at least he is getting some exercise here with a round of golf (actually he might be taking a golf cart and sipping gin and juice)
K-Fat is now looking to become K-Fit with his recent signing on to Celebrity Fit Club. Kevin Federline has a chance to redeem himself and burn that belly fat. The new season starts on February 14th on VH1. This gives him some more time to fatten up for the show. Constantly being the butt of the K-Overfed jokes has inspired him enough to join the show with his ex Shar Jackson. Sometimes all you need is a little public humiliation from the press to finally shape you up.
The K-Fed weight gain program will be coming to a halt and perhaps he will get his abs back. Let’s not be too harsh on the guy though because let’s face it – America itself is approaching a 40% obesity rate. Many of us have fallen into the trap of fast food and late night Ben and Jerry’s while watching television including myself.
If you recently let yourself gain too much fat and want to get off of the K-Fed Weight Gain Program but you don’t have the luxury of going on Celebrity Fit Club I’ll give you a few free tips to help get you on your way.
Bodyweight Exercises are the Best
A great way to get fit quick burn off that K-Fed Weight is to do bodyweight exercises like pull ups, pushups, split squats, jumping jacks, mountain climbers, and squat thrusts. Set up intervals where you go from one exercise to another without rest and go for 15 minutes straight. This will work every muscle in your body, burn fat, and increase your metabolism for fast fat loss. This is how the US Marines do it and I still use them to stay in shape today. If they work for getting the worlds finest fighting force in condition it can work for you. Do boot camp style workouts at home and see what it does for you.
K-Fed listen up!
Six Meals a Day
This doesn’t mean you need to sit down to an entire meal but means you need to eat something 5 or 6 times per day to keep your metabolism high and healthy. Three healthy meals and three healthy snacks is plenty. Snacks like vodka tonics by the pool are part of the K-Fed weight gain plan and should be avoided. Jack in the Box should never be part of your diet but treat yourself once a month if you really love it.
Stop Meeting Jack For Lunch.
Get Your Sleep and Party Less
When we overwork our bodies and fill them with loads of toxins like vodka tonics and cigarettes we create a chemical dump in our body that stores fat rather than burning it. A lack of rest and not yourself sleep will cause a rise in the hormone cortisol. Cortisol eats away at muscle tissue and is responsible for putting fat around your waistline. So even though a person may not be eating that much when they are partying they can create the perfect hormonal storm for fat gain. Get plenty of sleep and rest and use antioxidants like vitamin C and green tea to help detoxify your body.
Use these simple techniques to start to reverse the K-Fed weight gain in your life. Take up your own fitness challenge and get the body you want. There are two programs I suggest if you want to truly shape up and make a difference. For the hardcore athlete that wants to get ripped fast I suggest How to Get Ripped Abs by John Alvino. If you are out of shape this program may be too hard for you so I suggest Turbulence Training for an awesome 3 day per week program. If weight training and having ripped abs isn’t your thing but you want to lose fat I suggest Fat Loss 4 Idiots which has simple rules for fat loss and a meal generator that will create your daily menu. Step up and start losing weight today. Fat loss is easy when you follow a good plan!
Kevin Federline come to our website Gain Muscle Mass to pick up some great exercise tips for abs.
