OK, as many of you may know, one of my favorite movies of 2007 was released on special deluxe double DVD yesterday (07/31007), the movie “300.” We all know the plot…300 Spartans, ripped and shredded, defend their country, honor, etc. against thousands…maybe millions….of these other dudes…….uh, yeah.

However, it was not the movie’s plot that captured the viewer’s imagination. Just about everyone wanted to know, “How in the blue h-ll did every frickin dude in the movie get so ripped!” Before you even think it was computer generated….get ya heart right playa. These dudes went through months of ba–s-to-wall, hardcore training, sometimes working out 4 hours a day….geez. Talk about working hard for your paycheck.

However, here’s the deal. I am often asked what I feel about the quote/unquote 300 Workout. If you do not know about how these actors trained, you can catch it on the second DVD or see a bit of it on Youtube. I love the concept of the program. In fact, I train a lot of my clients in this fashion, as we were doing similar styled training. long before the movie. I know a lot of trainers who did the same thing.

My clients laughed cynically once they saw the workout on youtube, and empathized with the cast, because they have shared their pain. Basically the spartan workout is just a different take on good old strongman/functional training. However, the number 300 is used in reference to the amount of total reps of all of the exercises used by the end of the program.

If done correctly with the right exercises, along with proper nutrition, it can definitely burn fat quickly, build muscle, long lean muscle, and give you unbelievable strength…not to mention boost your metabolism, ego and testosterone levels for the guys….

Don’t get it twisted ladies. The right kind of 300 styled workout can give you the same long lean muscles, burn fat, and make you a definite “Superwoman.” In celebrating the release of the DVD yesterday, my fitcampers and I did the following 300 workout. Keep in mind, about 80% of my clients are kick a– ladies of all walks of life, size, fitness levels, etc. The one common factor they all have is a “gotta start somewhere/never give up” attitude. Guess what, you can be that person also.

Note to self, due to how hardcore this workout can be, I do not suggest doing a 300 workout, such as the following, on a daily basis. Your body needs time to recover from this type of activity. Once a month is the ideal time to do this workout for beginners. In fact, I would even modify it, and only do half of the reps listed, if you are still in the beginning phase of your training. Hardcore fit buffs, who want to break through any plateaus or mix it up a bit with your current weekly weight training, may want to do this bab boy twice a month (every 2 weeks) on non-lifting days.

Check out the workout…..

5 Min. Warmup

50 Tibata Squats
25 Incline Push Ups
25 Dips
50 Jump Squats/Box Squats
50 Incline Mt. Climbers
25 Knee To Elbow Planks
50 Jumping Jacks
25 Push Ups

5-10 Cool Down

Keep in mind, the right way to do a 300 workout is to do all of the exercises one after the other without rest. However, this is Texas baby. We’re outside, and the humidity commands that we stop and take water breaks. Mind you, it is not as hot in the evening. However, the safety of my clients always comes first, and I make sure they are thoroughly hydrated. We took a 1 minute break after 2-3 exercises, depending on how strenuous the exercise.

Know matter where you live, if you are north of the equator, it’s probably pretty warm and it’s summer. So, always remain hydrated with good old fashioned H2O during strenuous physical activity.

Notice, I said H2O and not some sugary drink like Gatorade, Powerade, Vitamin Water, Red Bull, etc. These sugary drinks will spike your insulin levels too quickly, and can make you feel faint, fatigued, and well, not like a million bucks when you consume them before you train. Your body wants water when it is dehydrated. Give it what it really wants.

Well, I hope you enjoyed this workout. Oh, and for those of you who want to sling some iron around and wonder if there is a 300 styled weight training program, no worries. I will send speak tomorrow. Until next time.

Go hard or go home,

Sincere~
“The People’s Trainer” ©
http://www.joshonefitcamp.com”
http://www.joshoneinnercircle.com”
http://www.joshonesportsnutrition.com