The 300 Workout

 
 

The truth is, the training regimen was the brainchild of the mens' trainer, Mark Twight. Because of his workout training plans, many of the men went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months. Others just improved their level of fitness and conditioning exponentially.

 It should be noted that this routine was not used everyday by the men in the film, and should not be used everyday by recreational exercisers. Remember, this workout isn't for beginners. The demands on the muscles are high, and you risk injury. So make sure you know what you're doing before you attempt to become a Spartan.

The workout is done in a giant-set fashion. That is to say, you go from one exercise, to the next, to the next, with little to no rest in between. However, if you cannot complete the desired number of reps for each exercise, you are permitted to rest/pause, until you complete all reps before moving on to the next station.


The 300 Workout

• 25 Pullups
• 50 Deadlifts at 135 pounds ( you can substitute it with Hindu squats)
• 50 Pushups
• 50 Box jumps with a 24-inch box
• 50 "Floor wipers" (a core and shoulders exercise at 135 pounds)
• 50 "Clean and press" at 36 pounds (about 15kg, you can do this with a fire extinguisher or any other heavy object)
• 25 Pullups
For a total of 300 reps

To those who believe its impossible, ITS NOT!!!!!! I tried it, and the muscle gains are craaaazzzzy!!!you get stronger, buiid insane endurance, and your confidence skyrockets as you realise that you have exceeded your wildest expectations.

its a bit difficult to begin with, but by your third try, you'll find it increasingly easier, until you get bored. However if you find that you need motivation to continue, call me on 08036258312 and i will be pleased to help out.

Unleash the warrior within,

THE LEGALLY MUSCLED CHALLENGE: Can you cut IT!!!!

Hi, it’s me again. I hope you enjoyed my last post (and the accompanying gifts).

Today, I wish to put forward a challenge to you guys. Many of you are reading this post for different reasons. Some of you are striving to reach your fitness goals. Maybe your normal routine has grown a bit boring and you are struggling to keep yourself motivated to stay on track. Maybe you have hit a frustrating plateau in your progress and cannot seem to get past it. Some of you seek fresh ideas which can take your workout routine from stagnant to stimulating.

Well, you’re in for a surprise. First, let me ask you a question

How badly do you want to be fit?

A big part of getting in shape is changing how you live, from what you eat to how you schedule your time. What many people forget is that changing everything at once can be so overwhelming that we end up going back to old behaviors. I am not excluded in this; in fact, I’m worse than many of you. Just like many others I have attempted to change my lifestyle to a healthier one more times than I can count with the same results each and every time...lack of dedication which eventually led to me giving up.

One day I looked into the mirror, and thought to myself that there is no better time than the present. Everything I needed was right in front of me; all I had to do was put in the work; and the journey began….

I believe that the best way to achieve your goals is to help others achieve theirs. In this vein, I am putting out a challenge to all my friends who follow this blog. I want all of us to help each other achieve their fitness goals for the month (yes, it’s that easy!). I believe this should be the ultimate goal of anyone in bodybuilding, to help others.

Because of our jobs, families and outside obstacles it can seem hard sometimes to maintain a healthy lifestyle or a body that we have always wanted, but this is not the case. Just as with anything you want in life it takes time and some sacrifices to reach your goals. There are countless individuals who are in the same boat as you or have been in your shoes and managed to achieve their dreams. Find these individuals and pull knowledge and encouragement from them as well inspire one another. We are all in this together.

There is no excuse so don't keep making them like I did for so many years. There is no greater time than the present and this not only applies to bodybuilding but every aspect of life.

Kickbox Cardio: ARE YOU WARMED UP YET?!!!

                                                                                          Feeling stressed?

Get out all your frustration. Kick, punch, bob and weave your way to a higher fitness level. It's the ultimate cardio challenge and so much fun. It will leave you feeling rejuvenated and ready to take on anything. I use kickboxing whenever I return from work feeling frustrated and annoyed (and we know that can happen a lot!)

A form of martial arts training, cardio kickboxing offers an aerobic workout that elevates your heart rate and keeps you moving with a series of kicking and boxing moves. 

Cardio kickboxing can tone muscles, burn fat, increase your strength and speed, while burning off a notable amount of calories. Strength training comes in when you jab, punch and kick at a punching bag, while jabbing, punching and kicking the air works on speed and strength.

Initially, kickboxing may prove challenging for beginners unaccustomed to endurance training. Because cardio kickboxing is high impact and high intensity, you'll need a high level of fitness to keep up with a more advanced class or longer workout; even 30 minutes of cardio kickboxing can be tiresome. 

"You may be out of breath in the first few sessions, but in time your cardiovascular health will improve," notes health and wellness coach Rose Windale in "The Many Benefits of Cardio Kickboxing." 

However, know your limits, stick with them and consult with a doctor before starting any exercise program. Go at your own pace, learn how to properly perform the moves with the right form and technique, otherwise, you’re asking for injury.

Cardio kickboxing requires little more than a pair of cross-training shoes (if you want; it could be done with with your bare feet) and your own body weight to achieve results. If you plan to use a punching bag, you will need a pair of kickboxing gloves and a set of wraps, which will provide extra stability for your hands and wrists as well as keep perspiration out of your gloves.

You can perform the following kickboxing routines with or without a bag. However, your body will adapt to the workout, so you'll need to keep it challenging to continue seeing results. Consider investing in a bag if your workout becomes too easy for the added benefit of resistance training.

Run on a spot for 5-10 minutes to warm up. This will increase the blood flow to your working muscles, which reduces muscle stiffness, helps to prevent injury and enhances performance. Complete the warm-up with a five-minute cool-down stretch.

Punch to the left side with your right arm, and then punch to the right side with your left arm. As your turn, make sure you are pivoting on your right foot when punching with your right, and pivoting on your left foot when punching with your left. Try completing a two minute round without resting.

Kick straight forward and up with your right leg, keeping your foot flexed. Make sure your hands stay up. These are fast kicks that are practiced for both speed and power. Kick with your right leg for one minute, then kick with your left leg for one minute.

Kick your right leg out to the side, letting your upper body lean toward your left side. Keep your hands up. This is an outside kick that must be thrown with both speed and power. Complete a one minute round, then complete a one minute round of kicking to the side with your left leg.

To increase the intensity of the workout while building muscle control, try kicking at an object with force, but stop short of actually hitting the object. This builds muscular control, while adding an isometric angle to your workout.

Straight kick, punch, then sidekick in left-right combos. Combination strikes should be thrown without any pauses and as quickly as possible to be effective. Mix up different combinations involving all of these basic strikes for a two minute round.

I will provide you with more on kickboxing in my next article.

For my loyal reader, I wish to appreciate your support by giving away THREE free ebooks on fitness. Just click on the links below to download your free book. Enjoy

Kickboxing manual (for your body)
                                  
As a Man Thinketh by James Allen (for your mind)


The Richest Man in Babylon (for your pocket)
 

GET THOSE MUSCLES WARM, THEN HIT THEM HARD!!!!

The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise. and are classified into 3 main categories: Passive, General, and Specific.

·         Passive warm-up: increase in temperature by external means. This can be done with gels, packs, heating pads, saunas, etc.

·         General warm-up: increase in temperature by nonspecific body movements. Swinging of your arms, bringing knees to your chest, jumping jacks, etc.

·         Specific warm-up: increase in temperature using similar body parts that will be used in the subsequent, more strenuous movements.

Out of these three, the best appears to be the specific warm-up because this method provides a rehearsal for the activity or event. This is why a few light sets of the exercise should be performed prior to each activity. Weight lifters have been utilizing this method for years’ performing in a few warm up sets of the lift you are doing prior to the exercise. One problem that leads to injuries with this is when lifters believe that doing a few warm ups of a specific body part will be all they need for the entire routine. 

A proper warm-up can go a long way in increasing the bodies ability to perform. Many people experience low effectiveness in their workouts due to inadequate warm up. The benefits of warming-up include:

·         Increase synovial fluid in the joints.

·         Raise body temperature.

·         Neural arousal.

·         Opening of capillaries to muscles.

·         Metabolic adjustment to heavy loads.

For your benefit, I have outlined some warm up exercises you can perform at home without any equipment:

Squat-Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.

Jumping Jacks

The basic jumping jack is a good cardio and strength training exercise. It also helps in building coordination.

Side Jumps

Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).

Mountain Climbers

Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

Shadow Boxing
Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and strength work all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance.

Kickboxing

Punch, jab and kick your way to fitness. Experience strength and cardiovascular conditioning! Kickboxing combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning; it is a wonderful way to warm up before you begin training. Besides keeping your body fit, kickboxing has other benefits. According to a study by the American Council for Exercise, you can burn anywhere from 350 to 450 calories an hour with kickboxing!

Here are a few kickboxing moves that you can try at home:

·         Roundhouse kick: Stand with the right side of your body facing an imaginary target with your knees bent and your feet shoulders' width apart. Lift your right knee, pointing it just to the right of the target and pivoting your body toward the same direction. Kick with your right leg, as though you are hitting the target. Repeat with your other leg.

·         Front kick: Stand with feet shoulders' width apart. Bend your knees slightly, and pull your right knee up toward your chest. Point your knee in the direction of an imaginary target. Then, kick out with the ball of your foot. Repeat with your other leg.

·         Side kick: Start with the right side of your body facing a target. Pull your right knee up toward your left shoulder, and bend your knees slightly as you kick in the direction of your target. The outside of your foot or heel should be the part that would hit the target. Repeat with your other leg.

Yoga

Get in tune with your body and feel a sense of well-being in this ancient form of movement. Strengthen, tone and stretch your body; enhance relaxation and inspire relaxation. Besides building strength and increasing flexibility, yoga helps you focus and relax your mind. Try to make the movements flow from one to the next. Hold each position for three breaths. I will expound further on yoga in subsequent articles.

Remember, warm-ups are not intended to be part of the workouts. Break a brief sweat but don't work so hard that you build up lactic acid; save your energy for the actual workout. Your tempo should be quick and to the point. This promotes blood flow and readies your heart for more work. Imagine your body as a hot rod ready to do a quarter-mile drag at full power, but in order to fulfill that potential, you need to warm up those slicks and make them nice and sticky!