The NEW Bodyweight “300″ Challenge workout!
PREPARE FOR GLORY!
We have developed a NEW fitness challenge for you, and we call it the Bodyweight “300″ Challenge. You may have heard of the movie about the 300 Spartan warriors who bravely fought 10,000 Persians in a bloody battle. Well, to prepare the actors and to get them in phenomenal shape for the filming of the movie, a workout called the “300″ was developed, which is a super-hardcore workout.
This workout we have developed, was inspired by the original “300″ workout, but we’ve changed things a bit so that it has broader appeal, and can be completed by most anyone (without injuries or contraindications).
The reason it can be completed by most people, is because we’ve developed 6 levels, from uber-beginner to advanced. Regardless of level, it’s a timed event. I’ve actually posted the entire challenge below:
Objective: Use the challenge as a way to improve your fitness level, to test your fitness level, and to improve and challenge yourself and others.
Directions: Start by choosing a level. Level 1-3 are beginner to intermediate levels. Levels 4-6 are intermediate and advanced levels.
Next, start the timer and begin the challenge, working your way through each exercise consecutively. You can take as many breaks as you wish, whenever you wish, for as long as you need to. Always rest enough to bring flawless form into your exercise technique.
The goal is to complete the challenge in the shortest time possible. Form is always more important than speed. Supervision of a professional fitness trainer is highly recommended, but not necessary. Write down your time when completed, then use it as a benchmark for your fitness level. Try the challenge again in 4-6 weeks to test improvement in your physical strength and endurance.
Note: Regardless of level, this is an advanced fitness challenge and should be taken seriously.
Disclaimer: You are advised to consult your doctor before beginner this, or any other fitness test, program or challenge. Fit For Life Bootcamp, Fit For Life Enterprises, Fit For Life Solutions and Fit Body Boot Camp and their trainers are not responsible for any injuries, including death, that may occur to you during the Bodyweight “300” Challenge.
Levels Overview:
Level 1: “100” Spartan Intro – Intro Beginner
Level 2: “200” Spartan Apprentice 1 – Beginner
Level 3: “250” Spartan Apprentice 2 – Beginner/Intermediate
Level 4: “300” Spartan Warrior 1 – Intermediate
Level 5: “400” Spartan Warrior 2 – Intermediate/Advanced
Level 6: “500” Spartan Master – Advanced
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Here are the workouts. We will work on releasing a video with the exercises on it soon…
Level 1: “100” Spartan Intro – Intro Beginner
25 Push-ups
25 Squats
25 Hip Raises
25 Crunches to shin touch w/ legs up and straight
Record Dates and Times Here: _____________, _______________, ______________
Level 2: “200” Spartan Apprentice 1 – Beginner
50 Push-ups
50 Step Lunges
50 Crunches to shin touch w/ legs up and straight
50 Hip Raises
Record Dates and Times Here: _____________, _______________, ______________
Level 3: “250” Spartan Apprentice 2 – Beginner/Intermediate
50 Push-ups
50 Step Lunges
50 Tuck Crunches
50 Squat Jumps
50 Hip Raises
Record Dates and Times Here: _____________, _______________, ______________
Level 4: “300” Spartan Warrior 1 – Intermediate
50 Push-ups
50 Burpees
50 Jacknife crunches
50 Straight-arm plank with knee to elbow strikes (count 2 strikes as 1 rep)
25 Shot-in-the-arm triceps press
25 Shot-in-the-arm triceps press (other arm)
50 Jump squats
Record Dates and Times Here: _____________, _______________, ______________
Level 5: “400” Spartan Warrior 2 – Intermediate/Advanced
50 Push-ups
50 Burpees
50 Jacknife crunches
50 Straight-arm plank with knee to elbow strikes (count 2 strikes as 1 rep)
25 Shot-in-the-arm triceps press
25 Shot-in-the-arm triceps press (other arm)
50 Jump squats
25 Bridge kicks
25 Bridge kicks (other leg)
50 Bodyweight rows (use bar approx. 3-4 feet high. Partner can also be used)
Record Dates and Times Here: _____________, _______________, ______________
Level 6: “500” Spartan Master – Advanced
50 Push-ups
50 Burpees
50 Jacknife crunches
50 Straight-arm plank with knee to elbow strikes (count 2 strikes as 1 rep)
25 Shot-in-the-arm triceps press
25 Shot-in-the-arm triceps press (other arm)
50 Jump squats
25 Bridge kicks
25 Bridge kicks (other leg)
50 Bodyweight rows (use bar approx. 3-4 feet high. Partner can also be used)
50 Supermans
50 Coffee grinder kick-ups
Record Dates and Times Here: _____________, _______________, ______________
…and if you’ve never seen the movie, here is a trailer from the original 300 film.
Tags: 300 workout challenge bodyweight gerald butler
This entry was posted on Friday, August 27th, 2010 at 11:50 am.
