The 300 Workout – Print here
This puppy came out back when the movie “300” was introduced with a bunch of hot Gladiator men with solid bodies. I love doing this every once in a while to see where my fitness and strength is at, while also working the whole body from top to bottom.
I personally used 20lbs dumbbells, but you could use anything from 5lb-30lbs depending on your strength and what you have handy. If you’re unable to score dumbbells at this time, not to worry, you can move along no problem without it.
Be sure to time yourself and see how fast you can finish your first rep with the first exercise, to your last rep with the last exercise. Challenge yourself and see if you can decrease your time next time you do this.
Warm-Up
- 3 minutes of jump rope. Be sure to simulate the jump rope motions with your hands so you can really warm those shoulders up.
Workout – Each exercise below is done for 50 reps each
- Squat – Slow and controlled with the back straight and the tummy tucked in nice and tight.
- Bent over back rows – Take your time so you can really feel the squeeze through your upper back here. Keep the back as straight as possible, and complete 25 reps each side.
- Straight leg deadlift – As always, watch your form here. Especially when you’re using heavy weights. Keep your eyes on a focal point in front of you, keep your back as straight as possible, lock your knees, and bend only from the hips.
- Push-ups – Hands are nice and wide with this one! You can drop to your knees and continue when you can no longer keep good form.
- Jump squats – Jump high and land low. No exceptions are stress on your knees! If you need a modification, eliminate the jumps and pulse instead.
- Leg raises – While lying on your back with your hands underneath your bum, keep your legs glued together while you lift them from 45 degrees to 990 degrees using your lower abdominal muscles. Be sure to keep your abs tucked in tight, breath, and flush your lower back to the ground as much as you can.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Great workout to get me motivated on a rainy Saturday morning!!! Cheers
Awesome stuff Andrea – it was definitely an ass kicker!
I loved this one!!! Definitely one of my favorites.
Amazing! You’ll somehow have to ‘favourite’ this one so you can come back to it when you’re feeling like a good ass kicking.
Awesome tough workout thanks
My pleasure Patricia! It’s one of my favourites that I come back to every once in a while!
Drip drip drip, that’s what my back feels like right now. Thanks, Ashley!!! It was a good one
You’re welcome! Glad you enjoyed it and got a workout with no burpees today!
done!
👌
Really enjoyed this one. I tried to push myself. If u have any suggestions of what I could use for a weight in my hand I’m open. I can’t grip anything for to long.
You could just use light weights and drop them when needed, o you could wrap some ankle weights around your forearm and use that as extra resistance!
Done!
💪
Loved this one!
Awesome!
Loved loved loved this one! Feeling great!
So pumped you ladies are enjoying it!
Great work out in under 30 min, loved it!
Pumped to see you commenting and glad you enjoyed it Jacqueline!
Good lunch time work out! Now back to work for the afternoon!
I hope you brought some deodorant to work! Haha. Good worn fitting it in no matter what!
Remember this one and still enjoyed it!
Amazing! You rock.
Push-ups are my Achilles heel and somehow this week I have already squeezed in over a hundred thanks to these work out! Progress!!
Oh my…that’s a lot! Flex day tomorrow?! Lol
Awesome! Loved it.
I knew you would! Glad you enjoyed.
Loved this one! I still have Monday’s outstanding but I did the ab workout again and a pilates session in its place. I am going to try to do it on the weekend. My calves needed a rest! I couldn’t keep up with real pushups with you – you are a machine – but I did press pause and do 50 real ones! Feeling great!
Wow good for you! Hope those calves ease up soon!
YES! Feeling like a gladiator, thanks Ash!!!
You’re awesome! Way to recover like a champion from your weekend.
Had a crazy busy day and night but glad I did this one. Feel much better with my sweat on. Btw. Forgot how your cat climbed the bookshelf in the back. Lol.
Late night one for you! I know it’s kinda cool for me to go through these old ones too and see the cats!
Done and sweaty! :) Seriously need to work on my pushups – you’re a machine!!
Pumped you did this one!
bam!
Woke up super early to get this in. Haven’t been able to work out all week and i needed this stress release!
Very impressive! Good for you!
I loved this workout!!
Pumped you liked it! It’s a dandy!
Went quickly…when will my abs look like Gerard Butlers? My bum is still killing me from the curtesy lunges!
When you spray paint them on like they did in the movie! Haha. Good work lady!
done.
👍
Done …. Still sore from Monday’s challenge.
It will get better! Keep at it!
Ouch! Great workout!
Yahoo!
One of my faves! Excuse me while I peel the clothes off my body.
Haha right on! That’s some serious sweat Rita!
Done. Loved this one!
Beauty! Glad you enjoyed ;)
Done but w a ton of interruptions will come back to it
I will “see” you then Ash!
Nice workout! Have a great Friday Ash!
Dripping sweat, great workout, I loved how quickly it went.
Beauty!! Glad you enjoyed and it’s so awesome to have you back and feeling awesome!
All Done!
💪👌
Always like this one!!
Good thing, because you may see it again ?
Officially one of my favourite workouts! I modified the jump squats but those pulses burned!! I feel so strong!
That’s perfect Julie. Love hearing that shit!!!!
BAM!!! Wow awesome Ash!! Thx
You’re most welcome Rachel! Love when you get all jazzed up!!
Feeling great . Time to shower and get kids up and ready for the school trip ?
You rock getting all that done beforehand!!
I forgot how much I lived this one!!!
Hehe, perfect! That means it worked!!?
That was awesome, def a goodie to come back to. Thanks, Ash!
Yeah, that’s awesome!! Means it was tough! ????
great work out!! Thanks Ash!!
You’re most welcome!!
I forgot how much this one killed lol but loved it ty ash
You’re a glutton for punishment Pat!!
Some of these were tough to finish! Might have taken a quick break or two ;)
That’s rare for you! Must have been tough, or you must have needed it.
Loved it, thanks Ash.
My pleasure, friend!!
I always love the 300’s! It’s great to do something in 20 minutes that hits the entire bod! Thanks Ash!
You’re most welcome Amber! Thank you for fitting me in today!!!
Thank you:)
You’re most welcome Lisa!
Done ?
Perfect!!
Loved it! Sweating like crazy!
Lovely!!! ??
Loved this one! Sweating like crazy…as usual lol
Unreal! Happy Friday Michelle!! ??
Loved this. Mentally its great for me toll myself you only have to do the exercise once.
I can see that! Glad you enjoyed it Ash! Happy weekend!
Done!
Boom!!!
Done! One workout outstanding but it will have to wait until tomorrow when I wrap up month 22!
Good job friend!! Can’t believe we’re that close to year two!!
Yaaaeeeeoooooooo!! So good
Glad you feel it too!!!! Awesomeness Jodie!
Steller! Only had to pause it the push-ups otherwise kept up :)
Unreal!! With your consistency in the workouts I’m not surprised you’re seeing such awesome strength gains!!!