Butler’s training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.
“One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds,” says Ballantyne. “He didn’t practice this workout…and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!”
“It’s a brutal workout, starting out strong and slowing down, finishing at a crawl,” explains Ballantyne. “I don’t plan on doing that any time soon or, really, ever again.”
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout…you shouldn’t do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
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