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Ever since the movie "300" came out and also the rippling abdomens and rock-hard pectorals of dozens of stars and extras made their debut, many versions of the so-called "300 workout" have arisen on the web. Like a trainer and someone who enjoyed watching that movie, I was interested in what kinds of exercises these body-breaking workouts were employing, and I were able to find three or four different variations on the same theme.

 The overall rules they followed were:


 1. Use a multitude of exercises

 2. Hit every part from the body possible

 3. Use ridiculous reps and weights

 4. Hit 300 reps as the total of all repetitions

 Typical exercises would include 50 throws of the 45 lbs. dumbbell in the ground to in excess of your head. Retrieve the load and try it again! As well as weight sit-ups with 70-100 lbs. sitting on your stomach. Needless to say, that's a hell of the load! Turbo Fire Complete Set

 Transpire was to create a workout for my Haidong Gumdo students that would mimic the overall feel from the 300 workout (hitting the whole body having a multitude of exercises), but it would be achievable by even my weakest students. I popularized doing some from the exercises suggested by a few from the 300 workouts and started picking and choosing those we're able to do without extra equipment.Turbo Fire  Also, these would have be appropriate for practicing on an indoor basketball court in a college (which is what we used to do).

 After a little learning from mistakes, in addition to a few practice sessions using the actual class, I came up with this general regimen. You can switch up slightly, but the order is made to hit some other part of the body in succession, then return striking them again. The goal was a good workout without overly taxing anyone portion of the body at a period, but getting to overall failure (or nearly so). Turbo Fire Coupon

 The Martial Artist's 300 Workout

 Here I've indicated the sequence of exercises I used to drill my students to the ground without them realizing it. I've indicated the exercises, the part of the body they work, and any special instructions for performing them you would need.

 You'll notice while you go through which i don't include whenever for rest. The reason being there's no! The workout is designed to be hard, and also you shouldn't take any more then 15-30 seconds to change positions between exercises. If you wish to add in some sort of rest throughout the workout, allow them to take 1 minute intervals for water before Decline Push-ups again before lunges.

 100 lunges

 This is a total body exercise, emphasizing the arms and legs as the gross movement. Perform it as a 4 count move where "spread-in-spread-in" equals one repetition. Turbo Fire

 20 push-ups

 That one emphasizes chest and arms. The instructor calls the exercise with "dow, up" commands, where down is held with the chest about 1-2 inches off the floor, and up is held with the arms straight.

 30 bicycle crunches

 Abs and obliques would be the main target with one of these. Lay about the back together with your hands behind your head, elbows out. When you rep up, touch your elbow towards the opposite knee, and keep the legs off the floor. You need to seem like you're riding a bicycle (only a very uncomfortable one) throughout the movements.

 20 prisoner squats

 Great one for legs, emphasizing the thighs. Stand together with your legs shoulder width apart, hands behind your face like you're being arrested. Squat down to a minimum of 90 degrees (sitting on the chair), but so far as 30 degrees. Stand up and repeat. Try not to slip.

 10 decline push-ups

 This one really hits your chest and arms, placing more weight you throughout the movement. You'll need something to place the feet on that's a minimum of eight inches off the ground, but around two feet. Perform push-ups together with your feet so inclined as normal, using the instructor calling "down-up" commands.

 5 suicides

 I hate to operate, but for total body, cardio, and legs, suicides are awesome. Choose a good amount of area, about 100 feet long and able to house your students side by side on the short side. Mark out a location 50 feet down the line, then 100 feet down (we used a sword on the floor and the wall from the gym). Ask them to set you back the mid-line, to start, to the end line, and to start. That's one rep. Turbo Fire

 30 sec flutter kicks

 Lower abs especially love flutter kicks, however it isn't harmful to legs either. Lay lying on your back with your hands just barely beneath your glutes. Lift up your feet about six inches from the floor and raise your head as much as take a look at them. Now raise one foot another six inches, keeping your other leg in the same height. Kick them like your swimming between the six inch and twelve inch marks for 30 seconds. You should complete 30 reps or more in that time.

 5 pyramids

 Back to the arms and chest. Pyramids start in push-up position. You'll call "down-up" and perform one rep, then immediately start into a sitting positions with your hands straight over your head. Call "down-up" and bend your arms down to the shoulder, then back up again. Immediately flip over to push-up position after. That's one rep. For rep two, you'll do two push-ups and 2 arm drops, then three each for the third rep, and thus on.

 For additional "fun you can make them go back down the scale from 5 to 1 after rising from 1 to 5! They will probably hate you though.

 20 lunges

 Lunges are an excellent leg exercise, plus they provide you with ample chance to practice good posture and strengthen your back as well. With your on the job your hips, step one leg forward, planting another foot, and bend your knees so you are almost kneeling, but don't touch the floor. Stand back up within an identical, opposite motion, then do exactly the same with the other leg. One lunge is equivalent to going out and back with both legs.

 15 leg throws

 Abs, obliques, legs, and arms beware, the lower limb throws are going to be tough on you, especially after all the other reps within this workout. Choose partners, with one partner on the ground, back down, holding onto the standing partner's ankles. The standing partner throws the other's legs to the center 5 times, the left 5 times, and the right five times.

 Hard. And the laying partner stops their legs before hitting the floor, and raises them up again. When one partner finishes, switch.