30 Minute 300 Workout Challenge

Complete one 300 Workout in 30 minutes or less.

Not all types of physical activity are suitable for everyone. Users take challenges and training advice at their own personal risk.

30 Minute 300 Workout Challenge Additional Information

This is Sparta!

The Spartans were the fiercest warriors in history. The Vikings, Samurai and Apache all paled in comparison. Raised from birth to be fighters, a typical Spartan possessed an iron will, a killer instinct and an incredible physique.

Arm Yourself

The 300 workout became famous when the film “300” exploded onto movie screens, delighting audiences and impressing critics. The workout became just as famous. The film’s star, Gerard Butler, sported some of the best abs and pecs the film industry had ever seen.

The 30 minute variation of that workout gives you all the benefits of the original, with a few extra minutes to complete it.

How does it work?

The 30 minute 300 workout challenge requires you to complete the exercises in 30 minutes or less. The workout consists of the following exercises:

• 25x Pullups 
• 50x Deadlifts – 135 lbs 
• 50x Pushups 
• 50x Box jumps – 24-inches
• 50x Floor wipers
• 50x Kettlebell Single-arm Clean-and-Presses – 36 lbs
• 50x Pullups

This equals 300 total repetitions. All exercises are performed back-to-back without rest. Doing it this way builds muscle, burns fat and improves conditioning.

Proper 300 Form

There are no special or unusual exercises in the 30 minute 300 workout challenge. They are age-old, time-tested lifts and moves that have provided amazing results to anyone that has performed them.

All exercises must be done with precision and control. You cannot jerk, bounce or wobble the weight. The head is up, the back is straight, the stomach is tight and the mind is focused.

How can I make it more challenging?

This is already a grueling challenge, but if you want to punish yourself even more, try the following:

• Decrease time: By cutting the time down, you are forced to pause even less in between exercises.
• Do it twice: When you finish the challenge, do it again. Try and complete two rounds in one hour.

You don’t need to be in a film to have a movie star’s body. Just perform the 30 minute 300 workout challenge 2-3 times a week.