aui2016 '300 Workout Routine | How The Aclors Got Those Abs | Pop Workouts 300 Workout Routine | How The Actors Got Those Abs By Chris Davis - Jun 15, 2015 ”~ The 300 workout routine details how the 300 actors got those abs. The crew of 300: Rise Of An Empire trained at Gym Jones in Salt Lake City. Andrew Pleavin, who plays the role of “Daxos” in both movies, is one of these actors. The 300 workout routine transformed his body, and got him the abs you see in the movie. hip iwi [Link]/300-workout-routine! 18ainnots 200 Workout Routine | How The Actors Got Those Abs | Pop Workouts Zach Snyder, who directed 300 and produced 300; Rise Of An Empire, uses the Gym Jones staff to turn actors into superheroes. Zach Snyder is famous for many of the superhero body transformations seen in movies. These superhero transformations include Gerard Butler for 300, Henry Cavil for Superman and Ben Affleck in Batman v. Superman: Dawn of Justice. 300 Routine: Total Body Workout The 300 workout routine lasts 7 days a week, with up to 2 workouts in the same day To get his abs ready, Andrew (Daxos) Pleavin says he would do a total body workout, or cardio, plus an abs workout later in the day. Total body workouts, in the 300 routine, combine metabolic and strength-training exercises. By doing cardio/strength exercises at the same time, the fat burning goal of the 300 workout, ensues. Total Body Workout: Exercise Sets Reps Notes Rowing Machine 3 5 min Cardio KB Clean and Squat 5 10 Ladder Deadlift 4 6 Superset hip iwi [Link]/300-workout-routine! 216aui2016 '300 Workout Routine | How The Aclors Got Those Abs | Pop Workouts Bent-Over Row 4 6 Superset High Pull 4 6 Superset Push Press 4 6 Superset Bicep Curl 4 6 Superset For the rowing, Pleavin started with a 5 min warm up. Then, he did a 5 min of 10 sec sprints/50 secs at an easy pace. Finally, he did a 5 min set of sprints. His trainers would time each minute. Then, they would yell at him to “go faster,” and beat the previous record. He was challenged, each minute, to beat the previous record. The point is to get the actors to the point of total exertion (Sullivan Stapleton doing Kettlebell Swing/Goblet Squat exercise) hip iwi [Link]/300-workout-routine! 318ainnots 200 Workout Routine | How The Actors Gal Those Abs | Pop Workouts From there, he was immediately transitioned into a Kettlebell Swing/Goblet Squat Superset. They would “Ladder” (go up) in weight each set. For example, Andrew Pleavin would use these weights: (25Ib/12kg, ->35lb/16kg,->45|b/20kg,— >50Ib/24kg->70Ib/32kq). If you don’t have access to kettlebells, simply perform a Clean + Squat combo, instead. Next, they do a Barbell Superset of 5 different exercises. Again, they would “Ladder” (go-up) in weight each set. So, start with a weight you can do pretty easily. Then, go up in weight each set. Normally, there is 1-2 min of rest between each set But, the more you minimize rest, the more of a fat burning workout it becomes. Andrew Pleavin says the total body workout focuses on fat burning, while maintaining muscle mass. The goal of the 300 workout routine was to burn fat, and get his body ready for filming. 300 Workout | Total Body Cardio Total Body Cardio: The total body cardio routine is tougher than it looks. Do the following 3 exercises. Time yourself, and record how many reps you do on the first set. Then, you get to rest for 1 min, and then do the cardio circuit again. Your objective: In the 2nd and 3rd round, your goal is to do that same number of reps (as you did in the 1s set) again. Note: this means doing them all in under a hip iwi [Link]/300-workout-routine! 418aui2016 '300 Workout Routine | How The Aclors Got Those Abs | Pop Workouts minute. The reward: If successful in doing the same amount of reps you did in round 1, your reward is you get an entire full minute to rest. If unsuccessful, continue the round you hit the record from round 1, then face the punishment. The punishment: If you don’t get all the reps done in under 1 minute, you have to spend your rest time finishing the reps, instead of resting. This mechanic is in place so that, the more you dog the workout (or tired you are), the less rest time you get. 3 Rounds: Box Jumps (1 min) Man-Makers (1 min) Chin-Ups (1 min) Situp Medicine Ball Throws (1 min) OF Rest (1 Min or Punishment time) In most gyms, there’s a dip/pull up machine, which can assist you with doing chin- hip iwi [Link]/300-workout-routine! 518aui2016 '300 Workout Routine | How The Aclors Got Those Abs | Pop Workouts ups. Otherwise, you can do lat pulidowns. 300 Workout | Abs Routine Abs Routine: For the 300 workout abs routine, do 90 total reps of each exercise. Break it down into 3 sets of 30 if you want, because 90 reps is a lot to do all at once. So, 3 sets of: 30 Sit-Ups 30 V-Ups 30 Reverse Crunches 30 Wall Ball 30 Ball Slam + + ee OF 300 Workout Routine | Share What do you think about the 300 workout routine? Is there anyone you know who might like to see this workout? hip iwi [Link]/300-workout-routine! 68aui2016 '300 Workout Routine | How The Aclors Got Those Abs | Pop Workouts Or anyone who wants to know what the 300 actors had to do, to get their abs for the movie? Like the 300 Workout Routine? Share it Now. e Prev post Next post © Facebook Email Print More What's Next . Jake Gyllenhaal “Southpaw” Workout: 2,000 Sit-Ups A Day! . Chris Evans Workout: How Captain America Gets Fit . Wolverine Workout: How To Get As Jacked As Hugh Jackman . Robert Downey Jr Workout For Iron Man: Lean Muscle Gains . Jason Statham Workout: How To Train ike A Tough Guy Liam Hemsworth Workout & Diet: Ex-Navy Seal Gets The Aussie In Shape Hugh Jackman Workout & Diet: Supersets Wolverine Workout At Home HIIT Cardio Workout OPNOAaNAWNE hip iwi [Link]/300-workout-routine! 78aui2016 '300 Workaul Routine | How The Aclors Got Those Abs | Pop Workouts Chris Davis ttp://[Link]/ Chris Davis brings you the most popular celebrity workouts & diets. His goal is to make you stronger! Connect with him on Facebook, Twitter and Google. f G Pw hip iwi [Link]/300-workout-routine! ae