HOME “300” WORKOUT (Bodyweight Only!!) – ATHLEAN-X™

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The 300 workout is definitely one of the most popular workouts you can do to get the ripped, athletic physique associated with the cast of the 300 movies. The good news is you don’t have to be Gerard Butler to get his abs, or have access to his gym to do this workout. The reason is…this 300 workout can be done entirely at home without equipment.

All you’ll need is a single pull-up bar to perform this home bodyweight 300 workout. Before you worry about whether you are up to the challenge of trying this, you can rest easy. I put up separate beginner and advanced versions of this bodyweight home workout program.

The exercises in this 300 workout are as follows:

NOVICE 300 WORKOUT

– Seated Knee Tucks x 40
– 1 Arm Inverted Chinups x 10 left
– 1 Arm Inverted Chinups x 10 right
– Pushups x 40
– Single Leg Heel Touch Squats x 20 left
– Single Leg Heel Touch Squats x 20 right
– Squat Thrusts x 40
– Mountain Climbers x 40 (right/left = 1 rep)
– Box Jumps x 20
– Bicycle Crunches x 40
– Wall Plant Cross Knee Planks x 20

ADVANCED 300 WORKOUT

– Hanging Bat Crunches x 40
– 1 Arm Chinups x 10 left
– 1 Arm Chinups x 10 right
– Tornado Pushups x 40
– Pistol Squats x 10 left
– Pistol Squats x 10 right
– Skier Single Leg Burpees x 40
– Power Plank ups or the elbows in pushups x 20
– Mountain Mules x 40 (3 mountain climbers between each kick)
– Ninja Box Jumps x 20
– V Up Twists x 40
– Dorm Room Destroyers x 20

Most people think that doing body weight workouts causes you to lose muscle or at least not add new muscle. That’s wrong. This no equipment version of the 300 spartan workout may be harder than almost every other version of the work out.

Take your shot at the home 300 bodyweight workout and see how fast you can complete the challenge. Upload a video of yourself performing the workout if you dare!

For a complete bodyweight only workout program that you can do at home be sure to visit and get the ATHLEAN XERO program. No bands, no bench, no bar, no bull!

For more bodyweight workout videos like this 300 workout, and for advice on diet and nutrition be sure to subscribe to our youtube channel at

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