The 300 Movie Workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here’s how the original 300 Workout goes…but don’t try this at home…

  • a) Pullups – 25 reps
  • b) Deadlifts with 135lbs – 50 reps
  • c) Pushups – 50 reps
  • d) 24-inch Box jumps – 50 reps
  • e) Floor wipers – 50 reps
  • f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
  • g) Pullups – 25 reps

And remember, there is NO scheduled rest between exercises. Although eventually, you’ll slow down.

I tried this workout last year and managed to get ‘er done in just under 20 minutes. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.

For example, you might do this 200-repetition workout – this is great for a man with moderate fitness:

  • 5 Chinups
  • 20 prisoner squats
  • 20 pushups
  • 100 Jumping Jacks
  • 30 Bicycle Crunches
  • 10 decline pushups
  • 15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

A beginner guy could do a 150 rep workout:

  • 5 Bodyweight Inverted Rows
  • 10 Bodyweight Sumo Squats
  • 15 bodyweight squats
  • 15 Pushups (doing as many regular pushups, followed by kneeling)
  • 50 jumping jacks
  • 10 spiderman climbs
  • 20 reverse lunges
  • 25 bicycle crunches

Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence Training workouts. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.

Craig Ballantyne, CSCS, MS

Men’s Health Training Expert

Author, Turbulence Training

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