300 Movie Workout vs The Bodyweight 500 Workout - By: Craig Ballantyne

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The Men's Health 300 workout did an incredible job of creating actors with ripped abs for the 300 movie.

But for most people, this workout was difficult to do because it includes a lot of equipment typically not found in home gyms or commerical gyms. So you couldn't do the kettlebell clean and press or box jumps.

That's why I came up with the Turbulence Training Bodyweight 500 workout. The Turbulence Training 500 program does not use weights. All exercises are bodyweight only. No weights are needed. It's still challenging, it will still burn fat, and it will still help you achieve the body of a Greek Warrior. The great thing is that you can do it in any gym.

Now earlier this year I tried the 300 movie workout. It is a challenging 300 repetition workout put together by a trainer for the lead actor in the 300 movie. This isn't how they did their workouts...it was just a test of his strength-endurance.

Here's the workout...Do not rest between exercises. Just go, go, go.

Pullups - 25 reps

Deadlifts with 135lbs - 50 reps

Pushups - 50 reps

24-inch Box jumps - 50 reps

Floor wipers - 50 reps

1-arm 36lbs Kettlebell Clean n Press - 50 reps

Pullups - 25 reps

That was one tough workout. But like I said, I think I've put together something that is just as tough, and more available for people to do. Obviously both are advanced workouts...and you shouldn't do either unless you are as fit as a college athlete.

So here is my TT Bodyweight 500 Workout:

50 Prisoner Squats

50 Pushups

25 Jumps

25 Stability Ball Leg Curls

50 Stability Ball Jackknifes

50 Step-ups (25 reps per side)

25 Pull-ups (NO substitutions)

50 Forward Lunges (25 reps per side)

50 Close-grip Pushups

50 Inverted Rows

50 Squats

25 Chin-ups (NO substitutions)

Whew! Where you are really going to slow down is with the pulling exercises. That is a lot of chinups and pullups and rows to do in one workout. But you will have such an arm and shoulder pump after the workout it will blow you away.

If you are unsure about some of the exercises, just go to Youtube and search Craig Ballantyne or Bodyweight 500 and you'll find a couple of videos showing you the form and more details about the workout.

WARNING! WARNING. This is a very advanced workout. So don't do it unless you are already fit.

If you aren't super-fit, but want to work up in a challenge, I have an alternative for you. Start with the following workout, called the Bodyweight 100. Please note: This is still not a beginner workout.

Here is the bodyweight 100. Do the 100 workout on a Saturday. After 7 days, try it again, doing it two times. One week after that, try doing it 3 times. Then you could be ready for the Bodyweight 500 in the fourth week.

20 Prisoner Squats

20 Pushups

10 Jumps

10 Inverted Rows

20 Forward Lunges (10 reps per side)

15 Close-grip Pushups

5 Chin-ups or Inverted Rows

Those are the 300 and Bodyweight 500 workouts. These will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio.

Announcing a new and improved, bodyweight-only version of the 300 movie workout that whipped men into Spartan shape. Men's Health expert Craig Ballantyne has put together a workout he calls the "Turbulence Training Bodyweight 500" and its just as tough as the original 300 workout. Try the bodyweight 500 workout today!