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Work Out: 300 Work-Out #1

 

Fitness Level Equipment Requirements
300 Work-Out #1 Print your 300 Work-Out #1 workout plan
300 Work-Out #1

This is a full body strength and conditioning program that was inspired by the work-outs used to train the actors in the film "300". The 5 exercises combine for a total of 300 reps to complete the work-out.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: Equipment Required (see details)
Exercises: 5 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs. This will allow your muscles enough time to recover and regenerate. You may repeat this program or select a another program within the same category and level of diffficulty.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 3 times before completing the work-out.
Seated Lat Pull Down pictures and directions
Seated Lat Pull Down

Seated Lat Pull Down video		 Reps:
20		 Rest between exercises:
1 minute		 Move to the next exercise
Barbell Deadlift pictures and directions
Barbell Deadlift

Barbell Deadlift video		 Reps:
20		 Rest between exercises:
1 minute		 Move to the next exercise
Balance Board Push Up pictures and directions
Balance Board Push Up

Balance Board Push Up video		 Reps:
20		 Rest between exercises:
1 minute		 Move to the next exercise
Jump Ups on Bench with Medicine Ball pictures and directions
Jump Ups on Bench with Medicine Ball

Jump Ups on Bench with Medicine Ball video		 Reps:
20		 Rest between exercises:
1 minute		 Move to the next exercise
Double Leg Drop w/ Stability Ball pictures and directions
Double Leg Drop w/ Stability Ball

Double Leg Drop w/ Stability Ball video		 Reps:
20		 Rest between exercises:
1 minute		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: calboy2 (7/9/2007 6:12:16 PM)

Boy, that was one killer workout! My heartbeat was racing to the max throughout most of the routine
Comment by member: edyeded (4/6/2008 1:07:03 PM)

how many times a week should you be doin this routine?
 
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