300 Workout - The 300 Spartan Workout Routine

Before you start, you will need to buy some basic workout equipment:

• Barbell 60 Kg weights
• Chinning bar
• 24 inch box

All of these pieces of fitness equipment can be easily found at any sports and gym equipment store, and can be kept nicely in a cupboard for easy access without cluttering the rest of the house.

Are you prepared for glory?

Let's get started!

Step #1: 25 pull-ups

Pull ups are designed to make you lift the weight of your own body. They are among the best of the strengthening exercises out there. Quite frequently people don’t get all that they could out of them because they don’t do them correctly. If correctly done pull-ups will give you a very good gain in upper body strength and definition.

Pull ups are one of the best forms of strengthening exercises out there and are designed to make you lift the weight of your own body. It is very common for people not to get the maximum potential from pull-ups because they do not perform them correctly. However, if it is done correctly it will give you great upper body strength and definition.

Before you say, "Ah, I know what a pull-up is! It's a chin-up!" - think again. Pull-ups and chin-ups are not the same. Pull-ups pull your body up with your hands facing away from your body which relies less on your bicep and actually makes the whole exercise more difficult to accomplish.

On the other hand, chin ups are where your palms face your body and let you have more bicep action, making it easier to lift your own body weight.

The best technique for both chin-ups and pull-ups are to draw your body weight up slowly and by making sure that you do not jerk or jump part way into the air before pulling up. There are some other variations of doing pull-ups and chin-ups that you can use that will make it easier to accomplish 25 pull-ups, such as kipping pull-ups.

If you are having trouble doing as little as 10 on your first attempt, don't be too hard on yourself. You will need to work your way up to it. Once you are able to do 10 pull-ups, you can increase the level of difficulty by adding weights such as a weighted backpack while doing pull ups to help build your upper body strength. Otherwise, 25 repetitions is fine without any additional weights.

Step #2: 50 deadlifts at 135 pounds

Deadlifts build up the strength in your back. They will also teach you to straighten your lower back when you lift a heavy load, therefore preventing any potential back injuries. When you do a deadlift, it is imperative that you keep your lower back straight - both up and down. Not only does this build up your muscles faster, it also helps to prevent injury and strain.

You may have heard some bad things about doing dead lifts concerning injuries – it actually is not the lift, but the incorrect technique which causes the injury. The correct way do a deadlift is to keep your back completely straight – no rounding.

Just like the 25 pull-ups step, you may not be able to do 50 deadlifts straight away but you will absolutely be able to work yourself up to do 50 deadlifts.

This exercise will work your back, arms, and legs. Grip the bar tightly so that it does not roll away or roll out of your hands. As you keep your back straight, bring your hips forward and straighten your knees and stand up. This will increase the upper legs and thighs quite a lot if you can execute it correctly. The hand grip on the bar also increases the strength of your forearm, as well as your hand. Make sure that you keep your back straight and roll your hips forward to get the maximum effect from your deadlift on your thighs and upper arms.

Step #3: 50 Push-ups

Push ups are something that everyone can do to increase their heath and muscle tone. 50 push ups are part of Twight's routine and are designed to build up both arm and shoulder strength. In the beginning, you may not be able to do the entire 50 but you can work your way up. Try do as much as you can because it can really help to build up these areas.

Push ups should look easy and fluid, but there is a technique which makes it a little more difficult to accomplish than it looks. If they aren't, then the push ups you are doing are not really helping you at all.

With the push up, the aim is to lift your entire body weight with your arms. It can be done correctly by taking the starting position for push ups and then locking your elbows. Lower your body by bending your elbow until your chest is nearly on but not touching the floor. Push down on the floor to elevate your body back into the starting position. Repeat.

Your hands should be slightly spread out to keep them out from your body slightly so that your balance is still good. Tuck your elbows in slightly and keep them at a 45 degree angle. Your body should be in a straight line from shoulders to feet, and you should also tense up your abdominal wall as if you were expecting a punch to the stomach. Keep your head above the chest, as your chest should never be the leader in the push up. Your head should be elevated above, and not dipping down to the ground. Your neck should be just as straight as your legs and back.

Step #4: 50 box jumps with a 24-inch box

Box jumps are a plyometric exercise which is designed to help your increase your stamina and build your strength to help you build your vertical jumping ability. Although jumping up and down on a box may look really easy, looks can be deceiving. This 'simple' jump actually builds your quadriceps, gluts, and hamstrings. It also builds your coordination, agility, and improves your balancing skills.

To do a box jump, stand straight in front of the box or something similar. Keep your feet and hips aligned and your hands loosely hanging by your sides. You should not be looking downwards with this exercise.

As your bend your knees and hips, keep your head and back straight. Lower the body slightly into a jumping position. As you swing your arms, jump up from the slight crouching position and plant your feet on the box. It should not be an explosive landing, but rather a soft landing. Your legs should be taking the brunt of the impact as well.

As soon as you land on the box, stand up straight, step down from the box, and repeat. However, you can also jump down from the box in a similar fashion. Either way is fine as long as you alternate your main jumping leg each time for strength building in an even manner.

If you are finding it difficult to do the 24 inch box jump, lower the level of the box and do less repetitions. If you are a master jumper, then you can move onto a taller box (e.g. 36 inches) in order to increase the difficulty of the exercise. Alternatively, you can wear weights once you have mastered the technique.

Step #5: 50 “floor wipers” with 135 pound weights

Floor wipers are for those who are in relatively good shape as it can be a bit difficult to do. If you are having trouble with the weights, then you can lower the weight of the weights until you don't. Doing the exercise until you fail will be good at the beginning, and then you can build yourself up to the point where you do all the repetitions.

For doing the floor wipers, you will need to use your dumbbells on a heavier bar. Lie on your back and press upwards on the weights as if you were going to do a bench press. The weights should be felt mostly in your back, and will work out your shoulders and abdomen. Do not rock or tip the bar, so make sure that you can handle the weight level chosen.

Keep your arms steady above your head as you tighten your abdominal muscles. Then, lift your heels above the ground. Raise your legs, and continue moving them up vertically while keeping your legs straight. Point your toes and move them towards the right, past your hand, and then all the way to the other side. Hold the side position for about 5 seconds before moving it back. Alternate each side so that the strength training taking place is equal on both sides of your body.

If you are unable to do the exercise with 135 pound weights, try lowering it about 50 pounds and do less repetitions. Of course, you should build this up slowly over time. You should never lift a weight that is too heavy as it will put you off balance. You should also use a spotter for this exercise to make sure that you do not get injured.

Step #6: 50 “clean and press” at 36 pounds

"Clean and Press" is a weight lifting exercise which is accomplished by standing with your feet, shoulder width apart. The bar that you will be using will lie 2 inches away from your ankles. Use an over grip or a pronated grip to take hold of the bar with your hands pressed so that they are just outside the width of your shoulders. You will then keep your arms straight and push back and then up with your legs, so that the bar is around your hip position. You will then need to coordinate with an explosive shoulder shrug-type movement.

Now here's the tricky part: you can squat to clean the leg. In other words, the end of the second pull is going to find the weight sitting at your ab section. Keep on pulling with your elbows placed high and drop into a square as deeply as you can to put the bar ending up at your shoulders. At the same time, your wrists will have to turn over and catch the weight at the shoulder near your collarbone. As there are a few things happening during a short span of time, only do this exercise if you are comfortable with it. Make sure you have excellent spotters and that you are using a weight that you are comfortable with.

To get back upright, you will need to keep the shoulder position for the bar whilst pressing your elbows forward and up higher so that the bar does not roll away. You may also want to use a 'power clean' so that you do not have the squat involved. Pull up the weight to your shoulders before using your wrists to go over and catch it. You will need to lower the bar cleanly, smoothly, and as in much of a controlled motion as you can in order to bring it down to waist height, keeping it still before lowering it down to the ground.

Step #7: 25 more pull-ups: Ending with a total 300 reps for the workout.

After doing all that, there is no doubt that you are going to be tired. However, these 25 more pull ups are just the icing on the cake.

300 Diet: The Diet You Need For the 300 Workout

Today's weight trainers and body builders know that protein diets are definitely the way to go in order to both lose weight and build some amazing muscles. Regardless of your goals, everyone can benefit from eating a healthier diet that is higher in protein such as high protein shakes. Whether you want to lose weight, get fit, or gain muscles, a higher protein diet will take you there.

Our bodies need protein as they are the building materials for your muscles in order to grow and become stronger. Clean and lean protein is the way to go – not high carb or high fat diets. The fact of the matter is that if you do not have enough protein in your diet, you will not gain muscles. When you are training, your body is breaking down your muscles. That's why so many weight trainers and body builders have a high protein intake so they can just keep on going.

So what about those who want to lose weight? This works in essentially the same way. Most foods that are higher in protein such as fish and chicken are lower in fat. These lean meats will help you to stay full longer as well as build up what is necessary by not storing unused energy. Having a diet that is lower carbs is just common sense.

Foods that are great for both weight loss and strength training include:

• Fish
• Chicken
• Turkey
• Lean Beef
• Eggs (Mainly the white but also yellow occasionally)

So how much protein do you need to consume when using a high protein diet? You should be taking at least 1 gram per pound of body weight. That means if you weigh 150 pounds, you should take 150 grams of protein in order to make yourself a mean muscle machine.

Although that may sound like a protein, it is actually really easy to consume that much every day. There are protein shakes, protein bars, and protein powers which are all helpful supplements to get you the amount you need every day. For example, both protein bars and shakes contain between 25 – 35 grams. They both taste terrific and you are leaving those carbs behind.

Other than having a good diet, what also makes a difference is the time you eat. You should eat when you wake up, before bed time, and definitely right after any heavy workout. This is essential. The most important part of eating a high protein diet is to keep your body well fueled.

Speeding the 300 Workout Up With Supplements

There are a few herbal supplements that assist you with your stamina, which is something that is essential for anyone preparing for glory by doing the 300 workout. You can search your local drug store for 'adaptogen', which helps the human body to deal with stress, stamina, and strength. The most famous of these herbs is American Ginseng, which is well known for assisting your body to recover from a large amount of strain.

Cretaine and amino acids may also help your body to gain muscle faster and to lose all those unwanted pounds. Others which have been mentioned favorably by both body builders and weight trainers include Whey Protein which contains a combination of several great ingredients for athletes such as Arginines (2000 mg). This gives your body a nitric oxide boost for a better workout performance.

Want more? Try Gym Jones – Knowledge – “300″ for more information on the 300 Workout.