The original 300 workout devised and popularized through renowned trainer to the stars mark twight of gym jones is now considered. Spartan dynamic strength circuit workout of the day. Men and women everywhere, from all walks of life, were eager to learn how king leonidas gerard butler and his spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of gym jones in salt lake city, utah. The second part gives an overview of the actual programs. All the material contained in this book is fictional and not an accurate look at actual training and nutrition of the 300. Spartan race workout of the day i also love obstacles and challenges. The spartans physical and military training 7 soldiers. After a long period of lurking on this subreddit ive finally decided to start working out. All exercises are done without any rest between each move. Now its your chance to do it, to become a steel spartan warrior. Feb 20, 20 the gerard butler 300 workout and diet is a 56 day routine.
Only do the spartan 300 workouts 3 days per week monday, wednesday, friday. Single arm clean and press w36 lbs kettlebell x 50 reps. The original workout is done in circuit fashion which consisted of 300 reps. To download a pdf of the 300 workout routine, simply rightclick here and then click save as. The workout focuses on olympic lifts, functional training, and metabolic body movements. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. The program is designed around the 300rep workout used as a benchmark for. Advanced i dont mean to hurt your morals, but the 300 spartan workout cant match your level and intensity. Mens health did a spread on it because it was one of.
This is the original workout used the the cast of the movie 300. Beast mode challenge to let this workout challenge kick your spartan training into the next gear. Get action movie ripped in 30 days 1 by randolph, dave isbn. As soon as the 300 movie came out, the 300 workout came out. The aggressive strength primer for kettlebell training by. The sparta workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level.
Mondaywednesdayfriday sot press 2x5 l,r alternating renegade row 2x5 l,r double windmill 2x5 l,r double front squat 2x6 2 second pause at the bottom double snatch 2x6 take 90 second breaks in between each set. Spartan workout book pdf laverne zoeller june 1, 2017 training plan for obstacle course race training plan for obstacle course race the 300 workout routine become a. The exercises in this book will give you the motivation you need to get super fit, and the expertise required to dramatically improve your muscular strength and aerobic fitness. If you want additional support, or to take your preparations to the. Gerard butlers 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. Its triphase training with 3 different styles of workouts to keep your muscles guessing and growing. The 300 spartan workout is best approached like a fullbody training system, using.
If not, how do you suggest i begin training for the races. The spartan workout is intended to mold the body into the kind of form. Body of a spartan is a basic workout plan designed to give natural trainers the best chance to make serious gains and add mass to a lean physique. Rise of an empire hitting theaters soon, it is no wonder that the spartan physique is now well known and soughtafter by so many gymgoers these days. Ive decided to follow the body of a spartan workout. Once youve done that, try out the wod and fod to kick your training and nutrition into high gear. Apr, 2015 only do the spartan 300 workouts 3 days per week monday, wednesday, friday. Check out our workout routines for something that will help you reach your. You go from one exercise to the next with little to no rest in between. May 03, 2020 the spartan workout is a type of minimalist workout that was named and made popular by the spartans in the popular movie 300. Hold spartan pancake or dumbbell across waist walking lunges 3 x 1015 each leg advanced. The gerard butler 300 workout and diet is a 56 day routine. One of the best parts of training is the confidence and selfassuredness that comes with improving yourself.
Fitness tricks to lose 10 pounds soon practicable help to reduce five pounds plus. It is an intense training system and is not meant to be performed every day. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. Aug 09, 2016 chart a training schedule where you get one or two spartan workout sessions per week alongside your contemporary workout routine. Hold 510lb spartan pancake or dumbbell in each hand bear crawl 3 x 25 yards rest 1. If you want the body of a spartan warrior, this is the workout to help you get it. Healthy fitness tip 2634307821 need a fun, challenging workout to try. Aug 26, 2011 300 beginner spartan home workout no equipment needed personal training boot camp in stockport. The spartan workout exercises some major muscle groups to give you the total warrior feeling when you move. Download a pdf of the 300 workout routine that actor gerard butler followed to become the muscular king leonidas of sparta in the movie 300. Is there any way we can get a date to have a spartan workout here. Complete the sparta hit high intensity training circuit workout for 3 days each week and you will be lean and mean.
The first part explains the spartan warrior workout program. The spartan workout is intended to mold the body into the kind of form seen on actor gerard butler and others in the movie. Couch to spartan sprint training plan spartan sprint. To prepare for their roles as spartan warriors in ancient greece, actors in the movie 300 went through vigorous physical and mental training at the famed gym jones facility in salt lake city, utah. The body spartan invasion tour stops at the ufc gym just outside dallas, tx for a killer group workout. The 300 workout train like youre one of the 300 spartans. For more information on fat loss, check out the fat loss expert guide. Chart a training schedule where you get one or two spartan workout sessions per week alongside your contemporary workout routine. Body of a spartan is a basic workout plan designed to give natural trainers the best chance to make serious gains and add mass to a.
The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen. With this training guide you have all the information you need to get your spartan journey started. The spartan workout is a type of minimalist workout that was named and made popular by the spartans in the popular movie 300. The best part about the book is that each and every workout is. You get 12 full weeks of workouts and guidance, all written and designed by body spartan founder, gabe tuft. Has victor prides fitness guide stood the test of time. This is the intense 300 spartan workout used by the cast of the movie that delivers results. Spartan workout by chet zelasko, phd this workout is an adaptation of the workout use by the actors in the movie 300 to get lean and fit. But those 300 reps werent done daily, as some media accounts report, twight says.
They were pushed to their limits by gym jones trainers as well as fellow cast members and the results. Each and every workout is designed to use 8 major lifts along with variations of each lift. The spartan warrior workout jun 1, 2017 spartans were some of the most feared and respected warriors throughout history, defeating countless enemies throughout the ancient world, but you dont need to be leonidas to train like a spartan warrior. Spartan race bootcamp spartan race bootcamp with more races, more obsa spartan race workout. If you enjoy grit, mud, o reebok spartan race is innovating obstacle course races on a global scale. The 300 workout for a fullbody transformation fitneass. Try and follow this 300 workout routine for some serious results.
They lived in the barracks sleeping with other soldiers and eating his meals with the other soldiers, often until they reached the age of sixty. It is a great workout that was used by the actors in preparation for filming of the movie 300. Get out there, embrace your madness, andbecome a spartan oh, and be sure to sign up for the ezine starting strong to get monthly strength training, exercise, and diet tips emailed to you and access to the free e book train smart, eat smart. Third third part is the longest and shows the numerous exercises in this spartan workout routine. The body of a spartan workout plan is designed to have you working out 6 days a week for around 45 minutes a day. The gerard butler 300 workout uses a 36 pound 16kg kettlebell for this challenge. This workout should look a little intimidating to most people. For a spartansized challenge to your daily routine, consider this your new fitness gauntlet. This sparta workout plan is different from the spartacus workout plan outlined on a different part of the site because this workout is a pure circuit workout. Are you wondering how to train to prepare for a spartan race. It wouldnt be as tough as it was back those days when you were still an intermediate. The original 300 workout used by the cast of the movie 300, with video demonstration. In just one month, the highintensity workouts in this book can give you the.
Body of a spartan by victor pride masculine profiles. Spartan 300 workouts exercises to build a spartan physique. This weight training method features an intensive ab workout training regimen, a muscle building workout and a variety of strengthening exercises. This excellent book is broken down into four parts. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle. Most everyone has heard about the spartan 300 workout.
Spartan workout book pdf laverne zoeller june 1, 2017 training plan for obstacle course race training plan for obstacle course race the 300 workout routine become a spartan crossfit workouts pdf fitness and workout. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. One morning, our plan was to quickly do the spartan 300 workout below, then run and swim for the following hour. Do not attempt this workout if you havent been exercising because its intense. The aim is to complete all of the exercises in the fastest time possible with the goal of beating that time in subsequent workout sessions. After reading the book, i found myself incorporating nearly everything victor said. Plus, i had heard great things about body of a spartan. Barbell, bodyweight, dumbbells, kettle bells, other. Spartan strong brings the spirit of obstaclecourse events into the fitness studio, says trainer and ironman athlete alex isaly, who cocreated life times new spartan strong group fitness class and designed the following workout. The 300 spartan workout is best approached like a full body training system, using it 3 times per week on alternating days. Be prepared for the most incredible full body workout you will ever. How to build fitness levels from one race to the next.
I dont run the spartan races, and dont have plans to do so, but i like the intent behind them, and i liked the theme and idea of this book and its training, even if i wont actually follow the routine as set forth in the 30 day program. The 300 workout included a onetime test to measure the fitness levels of the actors in 300. A 30day workout and diet plan to prepare for the spartan sprint or to just get you in ultimate shape. Mar 14, 2012 the 300 spartan workout was published some time ago now but has become a cult classic. Funk roberts spartan training system 4 week workout.
The 300 spartan workout was published some time ago now but has become a cult classic. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie 300 to prepare for their roles as king leonidas and his mighty and mightily ripped spartan warriors of the battle of thermopylae. Try each workout a week for 4 weeks to experience shake up your goto hiit workout with this energizing circuit and youll not only burn tons of calories but looks like a good workout spartan workout to kick my lazy, vegan junkfoodloving ass. These exercises should be used in conjunction with a proper diet of nutrient dense foods to fuel your body through each. This routine is designed to give anyone a great workout at the gym. This workout is extremely high intensity and requires strength, power and endurance. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. Apr 27, 2014 gerard butlers 300 workout simultaneously built muscle, increased muscular endurance, and stripped fat fast. The workout gets its name from the total number of repetitions. Gabe, priscilla, howard, brian cage, christina, and adrianna, grab several fans from the tour stop and put them through an amazing. Aug 14, 2014 so i bought a copy of body of a spartan by victor pride. Spartan training guide our commitment in not just bringing this world class race series to australia, we want to share the knowledge and tools we have gathered to ensure you can enjoy training for your first spartan race safely and with confidence. The spartacus workout is excerpted from the mens health big book of exercises, which has hundreds more workouts and useful tipsalong with complete instructions and photos of over 600 exercises.
There are some differences with the programs that usually come up here. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. Hold spartan pancake or dumbbell in each hand hill climbs. Jan 16, 2015 spend enough time with the 300 workout and you might just scare away some enemies. Spartan males did not become full citizens with full rights, an equal to the other spartan men, until they reached the age of thirty. Everyday low prices and free delivery on eligible orders. Get through this workout and youll build serious amounts of musclefast. Turkish getup 2x3 l,r double front squat 2x8 double swing 2x6 take 90 second breaks in between each set.
The spartan 300 workout revamped for the 300 workout routine become a spartan steve maxwell 300 spartan workout the spartan 300 workout revamped for. Poster series the body you want amazon web services. The obstacles themselves also vary and are unpredictable. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300rep rite of passage. Mens health did a spread on it because it was one of the workouts the guys from the movie 300 did to get in. You can do the regular 300 workout the first week and then switch to the other workout using 3 free weight exercises on the second week and so on. The 300 body how to build a spartan physique rj bautista. As the gold standard of ripped dudes in movies, the actors from the movie 300 rank right up there with brad pitt in fight flub and hugh jackman in xmen.