The 300 Movie Workout

http://www.youtube.com/watch?v=uy2ElkOuNF0

The 300-movie workout is the talk of the fitness world. It's helped the actors from the film chisel their physiques to that of an ancient Greek statue. It’s been featured in Men's Health and on ESPN. Everyone is looking for the 300 workout on the “Net”. Here’s how the original 300 Workout goes but I must caution you to begin slowly and consult with your physician prior to attempting this workout.

1. Pull ups - 25 reps

2. Dead lifts with 135lbs - 50 reps

3. Push-ups - 50 reps

4. 24-inch Box jumps - 50 reps

5. Floor wipers - 50 reps

6. 1-arm Clean & Press with 36lbs Kettlebell - 50 reps

7. Pull-ups - 25 reps

And remember, there are NO scheduled rests between exercises.
For example, you might do this 200-repetition workout - this is acceptable for a man with moderate fitness level:

5 Chin-ups

20 prisoner squats

20 push-ups

100 Jumping Jacks

30 Bicycle Crunches

10 decline push-ups

15 bodyweight rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150-rep workout:

5 Bodyweight Rows

10 Bodyweight Sumo Squats

15 bodyweight squats

15 Push-ups (doing as many regular push-ups, followed by kneeling)

50 jumping jacks

10 Spiderman climbs

20 reverse lunges

25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body.

Just using one of these workouts once every other month is enough of an extra challenge.