Every hit film deserves a sequel, no?
When the first 300 film hit theatres it was a hit and it brought us the 300 Workout because audiences were also clamoring to know how the actors got so freakin’ diesel. As audiences clamored for more the sequel 300: Rise of An Empire is upon us. Well we think every good workout also deserves a sequel, hence the New 300 Workout. Are you in the shape to Seize Your Glory?
The Second Act
The first 300 Workout set the bar unbelievably high. It contains a series of complex movements that when performed in sequence for the required reps and time, can result in some muscular gains and fat burning. The New 300 Workout differs in one way — its simplicity. This time around your workout will consist of just five exercises with a maximum of four sets for each exercise. Simple enough? Sure. Easy? No way. Let’s go through your workout.
Goblet Squat
> Using a kettle bell or dumbbell, stand with your feet slightly wider than shoulder width apart. If you are using a kettle bell, grab it by the horns.
> Hold the bell in front of your chest with bent arms. Squat as deeply as you can without folding.
> Perform as many reps as you can squeeze out in 60 seconds. It’s not over yet. You are going to perform a total of 4 sets using the following kettle bells in order: Set 1: 24kg, Set 2: 20kg, Set 3: 16kg and Set 4: 12kg.
Take 60 seconds to rest in between. And…don’t forget to breath.
Push Press
> Clean two kettle bells to the rack position (i.e., kettle bells next to your shoulders, your elbows pointing towards the floor).
> Squat down a few inches and reverse the motion explosively, using the momentum generated by your legs to help drive the kettle bells overhead.
> Once they are overhead, hold them in the lockout position then slowly lower them back in to the rack position.
> You are going to perform a total of 4 sets using the following kettle bells: Set 1: 24kg, Set 2: 20kg, Set 3: 16kg and Set 4:12kg.
Take 60 seconds rest in between. If the weights are too heavy, adjust as needed but keep the same descending weight scheme.
Kettle bell Swing
> Standing with your feet slightly wider than shoulder width, position a kettle bell between your feet.
> While maintaining your back flat, stick bend at the hips, grab the kettle bell with both hands, and hike the bell between your legs. Don’t let go! The hiking motion will give the kettle bell momentum so that it allows you to swing it.
> Following the hike thrust your hips forward forcefully, swing the kettlebell forward to just about shoulder height. Repeat for the duration of the set.
Overhead Hold
> Set up a barbell squat rack at shoulder height, with a 25lb plate on each side (95 lbs. total which includes the weight of the bar).
> With your feet shoulder width apart, unrack the weight and perform a push press (same as you did with the dumbbell push press).
> Lock your elbows at the top of the movement and hold as long as you can.
Plank
Stiff, strong, and stable. These are all the things that you should be thinking about when doing your plank. Get into the “pushup” position on your elbows. Brace your core, squeeze your glutes, and make yourself as stiff as a board. Hold the plank for as long as you can.
Putting it all together
Your 300, Round 2 workout should be performed in the order described. Start with an intense warm up such as rowing 500 meters in 90 seconds. After a brief rest, start your burning workout with the Goblet Squat. As soon as you are done with four sets, move on to the Push Press and Kettle Bell Swing using the same weight and time scheme. Finally, finish off with the Overhead Hold and Plank. What are you willing to do to get your 300 physique and seize your glory?
Image credit: courtesy of Warner Bros. Pictures