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The chiseled physiques of Greek Gods is what the actors in the movie "300" where going for when they hit they gym with one of the toughest workout styles known to man. Little did they know that this training technique would cause a ripple effect and change the look of the average American gym. Walk into your local World's Gym and you are likely to see signup sheets for the next 300 class which promised to kick you rear into shape and transform that keg on your stomach into a shiny six pack. While the promises maybe a bit over the top, anyone that can complete the true 300 workout is indeed well on their way to an incredible body. Of course a great diet is what it really takes to define and tone, you must have the underlying muscle to shine through after you lose that annoying bodyfat. This type of training will help you both build muscle & strength while burning calories. Over a few months of solid effort, you will see your body transform.
In an effort to re-invigorate my training program and test both my determination and physical strength, I decided to take my workouts to the next level this year. The exercises that encompass the 300 program take me back to my gymnastic roots. Full body, function exercises that build size, strength, agility and power. When performed as a circuit with little to no rest, they also build cardiovascular endurance. All things that make for a well-rounded fitness competitor and one hard, tight body for that matter.
This is an advanced workout so I would encourage you to have a solid athletic base before attempting it. Since the weights lined out in most typical '300' workouts are designed for an advanced male, I made some modifications. It is important to push yourself, but also to know what is safe for your body. While I maybe able to lift a lot for my weight, I still do not have the size and strength to be able to safely handle the types of weight an advanced man can handle. The last thing I want from a workout is an injury! With that in mind, I cut back on the amount of weight used for the Deadlifts, Lying Leg Raises and Single Arm Clean and Press. Additionally, I changed full pullups to assisted wide grip, overhand pullups set to allow you to use 75% of your weight making the pullups more manageable. Regardless, this workout is not for the faint of heart and I encourage you to take it at your own pace when you begin.
Here is my modified '300' workout, suitable for an advanced female athlete:
25 Assisted Wide Grip Overhand Pullups 75% of your bodyweight
50 Deadlifts 80 lbs
50 Elevated Pushups
50 Box Jumps
50 Lying Leg Raises while holding 25 lb DB's
25 Single Arm Clean and Preses with 20 lb DB's on each arm
25 Assisted Wide Grip Overhand Pullups 75% of your bodyweight
Instructions: In the fastest time possible, perform the following workout circuit with good form. For the record, my fastest time is 22:39.
This is a tough workout and not one that should be done too often. I like to use this circuit as a progress test. Over the course of 8 weeks, I did this workout once a week to test myself to see how quickly I could complete the whole circuit. Your time and the amount of fatigue you feel at the end of the workout will give you a good idea of how much you have increased your strength and stamina. Don't be surprised if others notice your efforts too. When you work this hard in the gym, it is bound to show : )
Now get out there and have fun with this down and dirty workout.
By: Julie Lohre, IFBB Fitness Pro & CPT
For more training tips & routines check out the full training section of the FitBody Members area!
