lee7weaver's Blog

Should you ever had the opportunity to see the movie 300, you were probably amazed at the type of sculpted bodies the actors who played the Greek warriors displayed. At first I believed it was some kind of special effects trick, but the truth is they did a unique routine known as the 300 workout. This workout is tough for ordinary individuals to do since it requires a lot of equipment which most gyms don't have.

So a famous fitness expert called Craig Ballantyne decided to create a similar workout called the Bodyweight 500 workout which doesn't require any weights or equipment but continues to be intensive enough to create fast fat loss and muscle sculpting results.

Here is exactly what the 300 Workout 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 get 500 repetitions of these exercises which work against your bodyweight and zilch more. This is exactly why they refer to it as the Bodyweight 500 workout. You have to perform these 500 reps one following the other without pausing. Trust me, it is extremely intensive. By the end of this session you will be huffing and puffing and sweating profusely. However , you will have also burned lots of calories, spiked your heart rate, and worked nearly every muscle within your body. And it requires a ridiculously short time to do it.

Just one thing you should know: this workout session is intensive, so do not do it unless you're already fit. But when you're, then get it done. When you finish it, the sensation is awesome.