If you remember the movie 300, you probably remember the incredible bodies of the Spartan warriors. Most people thought that these weren’t the real bodies of the actors and in fact were the result of special effects. But the truth is that these actors used a special exercise program known as the 300 movie workout that helped them to achieve their amazing physiques.
The problem is that the 300 movie workout involves exercises which require equipment not found in home gyms and even in most commercial gyms. This means that most regular people won’t be able to do this program.
That’s why Craig Ballantyne, the creator of Turbulence Training and a leading expert in fitness and nutrition came up with the Bodyweight 500 Workout which doesn’t require any weights at all but can still get you the kind of body those Spartan warriors actors had in the movie 300.
Click Here to read more about the Bodyweight 500 Workout
The 300 Workout
Here’s a run down of the 300 Workout. You need to do all the 300 repetitions without any rest. This is very intensive:
- 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
The Bodyweight 500 Workout
With the Bodyweight 500 Workout you can burn a lot of fat, increase fitness, and develop muscle mass in a short time.
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)
You need to do all 500 repetitions of these bodyweight exercises one after the other. Expect to be out of breath and sweating like mad when this is done.
You can check out more on this and Craig Ballantyne’s work on this website: Bodyweight 500 Workout.
Bodyweight 500 – Not For Everyone
The Bodyweight 500 Workout isn’t for everyone. It’s a very intensive workout session but you shouldn’t try it if you’re not fit enough.
For that end, Craig Ballantyne created an alternative workout session called the Bodyweight 100. This is still an intensive session, but it allows you to build yourself up to the Bodyweight 500.
Do it for 3 weeks 2-3 times a week and also do some cardio interval training. By the end of the month you can try the Bodyweight 500 Workout.
Here’s the Bodyweight 100 rundown:
- 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
My Own Take on The Bodyweight 500 Workout
The Bodyweight 500 Workout continues the line that Craig Ballantyne created in Turbulence Training (which includes Bodyweight 500 in it’s deluxe version): short burst of intensive workouts which fit perfectly into busy schedules, but still deliver massive results in term of weight loss.
I have to say that I found the Bodyweight 500 Workout to be very hard. I was sweating profusely by the time I was done.
I doubt if it’s for everyone. But I will say this: if you have a short time to exercise but still want to feel like you did a real workout, the Bodyweight 500 Workout is the way to go. It works on all your body parts and gets your heart pumping like mad.
It truly is massive.
Bodyweight 1000 Workout
An expansion of the 500 repetition workout, the Bodyweight 1000 workout takes it to the next level.This is a massive workout which can deliver fantastic results in fat burning and muscle toning. But you need to be fit in order to do it.
Start with the Bodyweight 100 or 500, and then advance to the 1000. Make sure to get the follow-along DVDs to make sure you’re doing it right: Body Weight Workout DVDs
Bodyweight 500 Workout Video