I am sure you have heard about the 300 workout plan right now. The routine that the stunt crew and cast members from the movie of the same name did.

The workout routine was the brain child of Mark Twight, the founder of Gym Jones. In 2005 Mark trained the cast and stunt grew for the 300 movie. He used lots of different methods and routines to obtain the guys in shape and have that lean muscular look. Despite the fact that the methods changed his philosophy remained the constant. Effort and fitness… appearance, flat stomachs, and 6 pack abs are the results of good fitness. Make someone fit and they will look strong and lean. That’s exactly what he did to get the Hollywood actors to get the physiques of Spartan warriors.

The training was difficult and strenuous. Twight didn’t stay with one training method or workout, he utilized many different core routines but one workout became popular.

That training regimen came into existence known as the 300 Workout Plan. The workout gets its name from the final amount of repetitions carried out the workout. 6 different exercises total 300 repetitions.

It has been tested and changed since the movie. It has been copied, and altered by many fitness professionals, trainers and use enthusiasts.

Originally this workout would be a one-time test… an invitation-only challenge… only for those deemed ready…

actually only 17 of the cast and crew tried the workout. The actual 300 workout plan wrapped up the final months of training. Kind of just like a graduation test. It was only done after months of heavy training with bodyweight, medicine balls, bars and Kettlebells. So don’t think you will do that exercise routine everyday or jump involved with it if you are not fit.

Here’s the 300 workout plan:

1. Pull-ups – 25 reps 2. Deadlifts with 135lbs – 50 reps 3. Push ups – 50 reps 4. 24-inch Box jumps – 50 reps 5. Floor wipers with 135lbs – 50 reps 6. Single-arm Clean-and-Press with 36lbs Kettlebell – 25 reps per arm 7. Pull-ups – 25 reps

The idea is to complete the workout as quickly as you are able to. The better shape you are in the faster you are able to complete the workout.

There are some things that get this to workout so effective.

It’s a elliptical trainer workout. With this particular routine you are hitting every muscle in your body.

The pull-ups work your lats and biceps.

Deadlifts are fantastic lower body exercise along with mid back. The great thing about this being active is that it’s about as close to some full motion as possible. It is clear that the lower body and low back are in work. But what you might not notice is the other muscles involved. Everything from the feet for your shoulders is working to get the weight of the floor.

The floor wipers work the core, arms, shoulders, and chest.

The box jumps add much more to the cardiovascular demands.

The clean and press is another highly demanding exercise that actually works your entire body and will leave you breathless.

I will have to admit there’s lots of hype for this workout, and a few things I want to see changed.

There is not anything special about 300 reps. That number might be much more of an advertising and marketing tactic then depending on any foundation in exercise science. You will see beginners doing 100 reps and there are 500 rep versions too.

High rep dead lifts and doing the move for time can be risky. Though the load isn’t heavy it doesn’t take much to slide a disk or hurt your back. This gets to be more of a concern as you tire, which will happen within the span of 50 reps, and when you are rushing through the movement. Not tanking the time for you to set up right can place you inside a bad position.

Generally the 300 workout plan’s an excellent exercise routine to help you shed unwanted body fat, build muscle, and increase your general fitness levels.

Give it a try, so if you’re a new comer to fitness cut the reps and weight to suit your level of fitness level.

Learn more about 300 Workout. Stop by my site where you can find out all about it.