The 300 Workout
There has been a lot of talk about the workout Gerard Butler used to get into shape for the movie 300. The workout was generated by Mark Twight and consisted of 300 total repetitions from a variety of exercises. The actors and stuntmen trained for 8 – 10 weeks at Twight’s gym, Gym Jones in Saslt Lake City. The gym has no air conditioning, no mirrors, and no chairs to sit in. 300 star, Gerard Butler, trained for 12 weeks there.
The goal of the training program was to sculpt the body into something that personifies a Spartan warrior. Several how-to videos have been generated including an instructional DVD.
The cast of 300 did not do this workout during their normal training. It was a sort of invitation only, graduation after their weeks of hard training. After four months, only 17 people had completed the 300 workout, which was about 50% of the cast. A good video from Twight can found here.
The workout is to be performed in series with no rest between each exercise. The following is the 300 workout:
- 25 pull-ups
- 50 deadlifts with 135lbs
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” (video)
- 50 “clean and press” with 36lbs (video)
- 25 pull-ups
A decent video of the sequence can be found here.
Circuit training can be an effective technique for losing fat, and I think it is something that should be given a shot. However, I do not think the 300 workout is a good program for the average person. It may be something to strive for after several months of hard training if you want the bragging rights.
This article is also featured on Wellsphere - Wellsphere: 300 Workout
References: WebMD, Alwyn Cosgrove’s blog , Gerard Butlers Angels (image)
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Related posts:
- My Latest Workout – Part 2
- My Latest Workout - Part 1
- Cardio Workout
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looks pretty intense. makes my workout look pretty pathetic.
Josh’s last blog post..Absinthe and blogging a killer combination
Seriously. There is no way I could do this.
Great article, thanks for sharing it! Would love to feature you on Wellsphere.com, a site that helps people to live healthier. Can’t find a contact form so thought I’d comment; look forward to hearing from you. Thanks, Larisa
Interesting ideas… I wonder how the Hollywood media would portray this?