The workout for 300 the movie is the talk of the fitness world. It has helped actors chisel themselves fully head to toe, while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, has been featured in Men’s Health and on ESPN. Everyone is looking for the 300 workout on the internet. Heres a mini-version of the workout for the average guy and girl, see below.

Exactly how the original 300 Workout goes, not easy.

a) Pull ups – 25 reps b) Dead lifts with 135lbs – 50 reps c) Push ups – 50 reps d) 24-inch Box jumps – 50 reps e) Floor wipers – 50 reps f) 1-arm Clean & Press with 36lbs Kettle bell – 50 reps g) Pull ups – 25 reps

NO scheduled rest between these exercises. Although, eventually you’ll slow down. I went and tried this workout last week and managed to get it done in about 20 minutes or so. Try a 300 workout for you!

Luckily, this workout can easily be changed if you like. Exercises can be subbed in, and can drop the number of repetitions down to 200, 150, or 100 – still being that total body challenge.

An example, you might do the 200 repetition workout – Great workout for a guy with moderate fitness.

5 Chin ups 20 prisoner squats 20 push ups 100 Jumping Jacks 30 Bicycle Crunches 10 decline push ups 15 body weight inverted rows

You can do 100 reps of jumping rope to finish off a total of 300 reps.

Women that are intermediate can do a 150 repetition workout.

5 Bodyweight Inverted Rows 10 Body weight Sumo Squats 15 body weight squats 15 Pushups (doing as many regular pushups, followed by kneeling) 50 jumping jacks 10 spider man climbs 20 reverse lunges 25 bicycle crunches

Add in the 50 rope skips for a total of 200 reps ” or if you want 150 skips for a total of 300 repetitions.

Its Tough, but fair. You can do your own different versions of the 300 workout and become your own ripped body. Work with a trainer if needed so you could come up with other ideas. Do not train like this everyday though. Just use some of these workouts once every other month as an extra challenge for yourself.

For your regular workouts, continue the Turbulence Training workout for men and women. You’ll greatly boost your metabolism, burn fat, and maximize your fitness so that you can be ready for your own 300 test.