P90X2 Has Arrived! P90X2 continues the Muscle Confusion with the latest cutting-edge training technique used by pro sports trainers. Twelve workouts help you focus on your abs/core, powerful athletic function, and lightning-bolt agility. Expect to chisel your body and virtually blast right through your plateaus. If you were part of the first P90X then [...]
300 Workouts
Digging Deeper…
After completing P90X, Insanity, Insanity Asylum as well as many other fitness routines from Team Beachbody me and my wife wanted to change things up a little. To quote Tony Horton, “Variety is the spice of life”. That being said I began looking around for new intense workouts, not necessarily training or body changing programs where there is a set diet or routine but more so looking for routines to find weaknesses in my fitness and to find new ways to push myself toward a more athletic physique as well as improve my athletic ability.
Back in April 2007 Men’s Health Magazine posted about the workouts and grueling training the cast and crew went through in preparing for the movie production of 300, the movie where 300 Spartans stand their ground against a dominating tyrant threatening their way of life in an un-winnable scenario. Simply one of my favorite movies based of the premise and the historical value this story holds. The 300 workout that was posted in Men’s Health was merely a fitness test and not all that the crew did to get in shape (source GymJones.com). Gym Jones is the gym that was commissioned to turn these actors into modern day warriors and they spent their time there testing their strength, stamina, and endurance in order to chisel out the Spartan abs we witnessed in the movie.
How to do a 300 Spartan Workout
Below I have listed the 300 workout as described on Men’s Health as well as some varients I came up with. The purpose of the 300 workouts is to push yourself to your limits. You do this by completing each exercise back to back with no breaks and a quickly as possible.
How To Measure Progress
Progress is measured in two ways.
- Beat your previous completion time.
- Increase weight and/or reps for any exercise and still complete number one.
What do you gain from these workouts?
- Strength
- Stamina
- Endurance
- Better cardiovascular ability
- Better Oxygen utilization
- Bragging Rights
What to Know Before Starting
These workouts especially the regular versions (versus the intermediate and beginner workouts) are extremely intense and will really push you to your limits. If you are not already in really good shape I recommend starting with the beginner workout or the intermediate workout to get a feel for how your body will react to this type of training. These routines are not for everyone and you accept full responsibility for attempting them. I share these with you as a resource and nothing more. I make no claims of safety and I am not a doctor, if you have questions concerning whether you are healthy enough to complete these please consult your physician.
The Original 300 Workout
The Intermediate 300 Workout
The 300 Beginner Workout
If you have any questions about how to perform any of the moves in these workouts please post a comment below or contact me directly and I will post instructions. For those of you in the shape necessary to complete these most of the moves will be pretty self explanatory but if not I will post updates with the questions you have.
The 300 Cardio Heavy Routine
300 Intermediate Cardio Workout
300 Beginner Cardio Workout
The above routines focus primarily on cardio movements and really REALLY get your heart rate up and focus on sustaining that increased heart rate until the workout is finished. Below you will find additional routines I came up with in the style or fashion of the 300 workouts that are really intense but a bit more equipment intensive so if you don’t have a lot of home gym equipment you can also do these at the gym or using household items that have substantial weight. If you use household items for your lifts please share your ideas here to allow others to see the gems they may not have thought of before and perhaps we can help improve their fitness from afar.
300 STEEL Workout
300 Intermediate STEEL Workout
300 Beginner STEEL Workout
That’s a Wrap
I hope you enjoyed this post and muster up the courage to attempt some of these workouts. I do not recommend doing them more than 3 times per week in order to allow your body to completely recover from the utter hell you put it through 
Share Your Ideas and Workout Variations
Please post variations to the 300 style workouts in the comments section below and share the wealth.
Download these workouts in an Excel Spreadsheet along with descriptions of each move
300 Workout Spreadsheet & Definitions
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Translator
Just Ordered TURBOFIRE from your site!!! Thanks for these workouts to work towards. I hope I can do them after I get through my transformation (as they say)
Otelia
Glad to hear it Otelia I know you will do great! You will get what you put into it. Let me know when you get it and we can get you started right.