Sometimes a movie takes off for no apparent reason.
And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can\'t get enough of.
(Want abs like Gerard Butler in 300? For breakthrough results with no wasted time, hireMen\'s Health Personal Trainer to push you like never before!)
Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned more than $450 million worldwide since its release in March 2007.
At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of Men\'s Health,visitors to the website have been clicking on everything 300.
One of the most popular videos on our site since then has been the "300 Workout," as demonstrated here by Men\'s Healthcontributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.
"It looks simple on paper, but I promise you, it\'s a great muscle building workout," posted one man on MensHealth.com.
Another posting noted the extreme interest generated: "I sense a new \'Brad Pitt in Fight Club\' standard being born."
Butler\'s training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage. (And, for more ways to shape abs like the cast of 300, pick up a copy of The New Abs Diet for Men today.)
Ballantyne put together this workout video series for you to follow along with and—provided you\'re fit like a king—try for yourself.
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes, 11 seconds," says Ballantyne. "He didn\'t practice this workout ... and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"
"It\'s a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don\'t plan on doing that any time soon or, really, ever again."
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet. All exercises are done without scheduled rest between moves.
- Pullups - 25 reps
- Barbell Deadlift 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
Instructions →
- Pullups - 25 reps
- Dumbbell Deadlift - 50 reps
- Pushups - 50 reps
- Body-Weight Squat Jumps - 50 reps
- V-Ups - 50 reps
- Dumbbell Push Press - 50 reps
- Pullups - 25 reps
Instructions →
Obviously, this is still a challenging workout...you shouldn\'t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
- Body-Weight Rows - 15 reps
- Body-Weight Squats - 25 reps
- Pushups - 15 reps
- Jumping Jacks - 50 reps
- Mountain Climbers - 20 reps
- Close-Grip Pushups - 10 reps
- Body-Weight Rows - 15 reps
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