Anyone who has seen the movie "300" (and almost anyone who hasn't) knows about the buff physiques of the film's actors.
The actors and stuntmen in "300" made it their full-time jobs to get into fighting shape in a matter of weeks. The so-called "300 workout" refers to a finishing test including 7 exercises for a total of 300 repetitions done as quickly as possible. About half of the stuntmen in the movie took this fitness challenge after weeks of strength and interval training as well as fight training.
Their full-time training regimen may not fit into the schedule of even a dedicated fitness fanatic, but the "300 workout" includes several basic moves that anyone can incorporate into his or her routine.
Here's the 300 challenge:-25 pull-ups-50 deadlifts of 135 pounds-50 push-ups-50 box jumps with a 24-inch box-50 "floor wipers" (an exercise involving the shoulders and core muscles using 135 pounds of weight) -50 clean and press exercises using 36 pounds-25 more pull-ups
The "300 workout" is not something to do regularly, and not without a significant base in strength training.
According to an interview with Mark Twight, the fitness guru who trained the stuntmen and actors for the film, this routine is not for beginners, and was not designed as a routine fitness program. But the popularity of the film means that modified "300 workout" classes may be coming soon to a gym near you.
Even if you are an experienced exerciser, and especially if you are new to strength training, consider a few sessions with a personal trainer to hone your techniques before you attempt a 300-inspired workout.