The original ‘300’ workout that spread across the world like fire after the release of the 300 movie was a challenge issued to only the fittest and strongest of the 300 cast. It involved just 6 different exercises with a total of 50 reps each.
This variation has little to do with the original workout but never-the-less provides a fun challenging workout for all levels of clients.
Goals: Team Building/Challenge
Duration: 1 hour
Equipment needed: Mats
Light jog that leads clients into running in a small circle. Follow up with some mobility work:
- Spider crawl with reach
- Walking hamstring
- Walking side lunge
- Isreali pushups
Split teams into groups of 6 clients each. Each team is to complete 300 reps of each activity. eg. a team of 6 will require an average of 50 reps each, however the faster clients may do more to make the team faster.
Demonstrate and teach three exercises at a time. Once each group has finished 300 reps on each exercise, move onto the next three exercises.
- Squat Jumps
- Knees up Crunches
- Sideline 1A Pushups (each side)
- Plank with twist (each side)
- Bench Dips
- Forward Lunges
- Stir the pot
- Partner Low5 Pushups
Perform a few extra low intensity abdominal and weakpoint exercises. Stretch.
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
Please Describe the sideline 1A Pushup. Is the Stir -the-pot exercise on stability ball?
Sideline 1 arm pushup goes like this: Lie on your side with your head resting on your hand. Press your torso up off the ground using your free hand and your obliques. Your lats should leave the ground while your hips remain in place. Lower yourself back to the ground.
The stir the pot variety I used in this workout is a lot like a Russian Twist. However, instead of twisting keep the belly button and hips facing forward while clasping your hands together and creating a ‘stirring’ motion. The bigger the ‘pot’ the harder the exercise.
Hope that helps,
Thanks so much! One more question..Israeli push -up?
Ah yes. This is one I got from Brian Devlin a while back. Start in plank, push your hips back in the Yoga pose, child’s pose. Move back into plank. That’s one rep.