The New 300 Workout

5:13 AM
Discover how the star of 300: Rise of the Empire got in the best shape of his life

You might expect the three hundred elbow grease to be sophisticated. It’s not. Training under caloric restriction—as 300: Rise of the Empire star Sullivan Stapleton did—demands simplicity. After all, it’s powerful to master a dozen new movements within the athletic facility and follow blade fighting and choreographed spear battles at identical time. you have got to induce a lot of from less. Strength coach Mark Twight—owner of athletic facility Jones in Salt Lake City—helped Stapleton do exactly that, with the subsequent elbow grease. Warning: Don’t mistake “simple” for “easy.”
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*Warm up PRN for what's to return

*Row 500 meters as fast as you'll be able to

*Rest five minutes (a smart time for rehab work, if needed)



Directions: Do every exercise within the order shown. If necessary, you'll be able to substitute dumbbells for the kettlebells.

*For Exercise one, complete as several reps as you'll be able to in sixty seconds. Then rest for sixty seconds. Repeat three a lot of times, for a complete of four sets. Do your initial set with a 24-kilogram kettlebell (or 50-pound dumbbell), and lower the load every subsequent  set: a pair of0-kg kettlebell (45-lb dumbbell) in set 2, 16-kg kettlebell (35-lb dumbbell) in set three, and 12-kg kettlebell (25-lb dumbbell) in set four. when you’ve finished all four sets, move to subsequent exercise.

*Repeat the Exercise one procedure for Exercises a pair of and three. If the advised weights ar too troublesome, select AN acceptable load, however use identical “down the chain” technique, reducing the load with every set.

*For exercise four, use a weight with ninety five pounds, and hold it as long as you'll be able to. Then move to Exercise five.

*For exercise five, hold the plank as long as you'll be able to just one occasion.



Exercise 1. Goblet Squat

Grab a kettlebell (or dumbbell) and stand along with your feet simply on the far side shoulder breadth. Grasp the kettlebells by the horns and hold it vertically tight to your chest, your elbows inform down. Keeping your back naturally arched, push your hips back, then bend your knees, and lower your body as so much as you'll be able to. Push yourself back to the beginning position and repeat.



Exercise 2. Push Press

Stand holding a combine of kettlebells (or dumbbells) next to your shoulders, along with your elbows bent and inform toward the ground (the rack position). Dip your knees and push up explosively, mistreatment your lower-body power to assist press the dumbbells overhead. Lower the dumbbells and repeat. If you would like to “rest” throughout your work set, hold the dumbbells within the rack position.



Exercise 3. Kettlebell Swing

Set a kettlebell on the ground ahead of you, your feet slightly wider than shoulder-width. along with your knees slightly bent, bend at your hips (don’t spherical your lower back) and grab the kettlebell with each hands. currently “hike” the kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the load to shoulder height. enable momentum to swing the load. still swing back and forth for the length of the set.



Exercise 4. Overhead Hold

Set a weight in a very rack and place a 25-pound plate on either side (95 pounds total, with bar). Take the load off the rack, set your feet shoulder-width apart, and perform a push press to induce the load over head. currently merely lock your elbows, pull your shoulders down, and hold the load as long as you safely will.



 Exercise 5. Plank

Make yourself as long as you'll be able to (stretch out!), and brace your core as if you’re near to be punched within the gut. Then squeeze your glutes tightly and press your elbows into the ground and your higher back toward the ceiling. Hold this position for as long as you'll be able to. If your hips begin to sag, you’re done.


source : menshealth.com

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