alfredo7gregory's Blog

If you ever had the chance to begin to see the movie 300, you were probably amazed at the kind of sculpted bodies the actors who literally Greek warriors displayed. At first I thought it was some type of special effects trick, but the truth is that they did a special routine known as the 300 workout. This workout is difficult for ordinary individuals to do since it takes a lot of equipment which most gyms do not have.

So a famous fitness expert called Craig Ballantyne chose to create a similar workout known as the 300 Workout which doesn't require any weights or equipment but continues to be intensive enough to produce fast fat burning and muscle sculpting results.

Here is what the 300 Workout includes:

• 50 Prisoner Squats


• 50 Pushups


• 25 Jumps


• 25 Stability Ball Leg Curls


• 50 Stability Ball Jackknifes


• 50 Step-ups (25 reps per side)


• 25 Pull-ups (NO substitutions)


• 50 Forward Lunges (25 reps per side)


• 50 Close-grip Pushups


• 50 Inverted Rows


• 50 Squats


• 25 Chin-ups (NO substitutions)

In total you receive 500 repetitions of these exercises which prevent your bodyweight and nothing more. This is exactly why they call it the Bodyweight 500 workout. You have to perform these 500 reps one following the other without pausing. Trust me, it's very intensive. By the end of the session you will be huffing and puffing and sweating profusely. But you may have also burned lots of calories, spiked your heart rate, and worked nearly every muscle in your body. Also it requires a ridiculously small amount of time for you to do it.

Just one thing you should know: this workout session is intensive, so don't do it unless you're already fit. But when you are, then get it done. Whenever you finish it, the feeling is awesome.