The sculpted bodies in the movie "300" were chiseled by the
legendary 300 workout found in Men's Health magazine. The
actors trained hardcore, using kettlebells, weights,
bodyweight, tires, and more.
But for most people, this workout was difficult to do
because it includes a lot of equipment typically not found
in home gyms or commerical gyms. So you couldn't do the
kettlebell clean and press or box jumps.
That's why I came up with the Turbulence Training
Bodyweight 500 workout. This is a 500 repetition workout
performed using only bodyweight exercises. No weights are
needed. It's still challenging, it will still burn fat, and
it will still help you achieve the body of a Greek Warrior.
The great thing is that you can do it in any gym.
Now earlier this year I tried the 300 movie workout. It is
a challenging 300 repetition workout put together by a
trainer for the lead actor in the 300 movie. This isn't how
they did their workouts...it was just a test of his
strength-endurance.
Here's the workout...all exercises are done without rest.
Just go, go, go.
Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
1-arm 36lbs Kettlebell Clean n Press - 50 reps
Pullups - 25 reps
That was one tough workout. But like I said, I think I've
put together something that is just as tough, and more
available for people to do. Obviously both are advanced
workouts...and you shouldn't do either unless you are as
fit as a college athlete.
So here is my TT Bodyweight 500 Workout:
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)
Whew! Where you are really going to slow down is with the
pulling exercises. That is a lot of chinups and pullups and
rows to do in one workout. But you will have such an arm
and shoulder pump after the workout it will blow you away.
If you are unsure about some of the exercises, just go to
Youtube and search Craig Ballantyne or Bodyweight 500 and
you'll find a couple of videos showing you the form and
more details about the workout.
However, I will say this one more time. This is a very
advanced workout. So don't do it unless you are already fit.
If you aren't super-fit, but want to work up in a
challenge, I have an alternative for you. Start with the
following workout, called the Bodyweight 100. Please note:
This is still not a beginner workout.
Here is the bodyweight 100. Do it once, and then a week
later try doing it twice. One week after that, try doing it
3 times. Then you could be ready for the Bodyweight 500 in
the fourth week.
20 Prisoner Squats
20 Pushups
10 Jumps
10 Inverted Rows
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups
5 Chin-ups or Inverted Rows
Those are the 300 and Bodyweight 500 workouts. These will
put turbulence on your muscles and help you burn fat and
boost your metabolism without slow boring cardio.
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Find out what is wrong with cardio and how to do better
workouts in the free report, "The Dark Side of Cardio" from
http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning
Specialist and writes for Men's Health and Oxygen
magazines. His trademarked home fat burning workouts have
helped thousands of men and women with weight loss and fat
burning in less than 45 minutes three times per week.
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