The movie 300 workout is the talk of the fitness world. It’s helped actors get ripped Greek Statue bodies by causing weight loss and calorie burning.

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

There is no schedule for resting between these exercises. Though, eventually you’ll end up slowing down. I went, tried this workout the other week and luckily managed to get it done in about 23 minutes. Try the 300 workout for yourself.

Fortunately, this workout can be changed easily. Appropriate exercises can be adjusted in, and you can drop the number of reps down to 100, 150, or 200 still being a total body challenge!

Heres an example, you might do this 200-repetition workout – this is a great workout for a man 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 could do 100 reps of rope jumping to finish off 300 total repetitions.

150 rep workout-great for women at an intermediate fitness level.

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

Add 50 rope skips for a total of 200 repetitions – or do 150 skips for the full 300.

Tough on you, but fair and gets the job done. So now you can do your own version of the 300 workout and build your own chiseled body. Don’t train like this every day. Use one of these workouts once every month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence Training workouts for men and women. You’ll dramatically boost your metabolism, burn fat, and maximize your total fitness so that you will be ready to go and do your very own 300 test.