23 Dec The “Minimalist” 300 Workout

We’re hearing a lot about minimalism these days.  It means work stripped down to its basic features.  For the purpose of this workout, this article, I am providing a very basic, very simple exercise program, yet highly effective.

The 300 workout is a 300 rep workout that was used by the cast of the movie “300” back in 2007.  The movie featured a bunch of ripped actors portraying a battle between the spartans and persians, but the actors physiques are what the film is probably most notable for.

The original 300 workout looked like this:

Pullups – 25 reps
Deadlifts with 135 lbs – 50 reps
Pushups – 50 reps
24-inch box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
Pullups – 25 reps

Simple on paper, but the reality is, it will probably wipe you out.  While it’s an advanced workout, it can be modified, of course.

The minimalist 300 workout consists of just 3 exercises, with a goal of 300 reps total.  The only equipment needed is a pull up bar.

Here’s the workout:

Pullups, Pushups, Bodyweight squats – 10 reps each (this is your dynamic warm-up)

Next, do strict Pullups – 10 reps, Pushups – 30 reps, Bodyweight squats – 50 reps, COMPLETE 3 CIRCUITS with brief rest intervals between circuits, as neccessary.

All in all, 300 reps, 3 simple exercises.

This is an effective, streamlined bodyweight workout that’s great this time of year to squeeze in on a time crunch and get the benefit of Metabolic Resistance Training. Simple.  Effective.  Time Efficient.  Give it a go and modify as appropriate.  Keep the reps strict, the form good, and keep moving!

A short, holiday express workout today for Day 23 of 31 Days of Smart Fitness. Again, a great workout to keep in your ‘back pocket’ for the busy holiday season.

Be back tomorrow….