You've no doubt heard of the 300 workout. It was a workout originally designed by trainer, climber, and author Mark Twight for the the cast of the movie '300'. Although according to Twight it was originally intended as more of a test to measure progress than a workout to be done on a regular basis, the routine has since its creation been adopted - and adapted - by more than a few individuals as a stand-alone workout program.
The original workout consists of six different exercises each performed for 50 reps done back to back with as little rest as possible. I've created an abs-only workout in the spirit of the original workout - here's how you do it:
Start with 25 full sit ups
Move on to 25 hanging leg raises
Perform 25 cross-body mountain climbers
Finish with 25 floor wipers
Perform this circuit three times as fast as possible for a total of 300 reps.
The sit ups can be performed in any style you like - using an ab mat is my favorite way to do them, but the most important thing is that you pick a way - feet anchored, janda sit ups, etc. - and stick with it to measure your progress.
The hanging leg raises can be performed using a leg raise apparatus, with ab straps, etc. - again, pick one way and stick with it.
Cross body mountain climbers are performed by getting into a push up position, keeping the body in a nice straight line and tucking the knees, one at a time, into the body. Think of bringing each knee towards the opposite elbow.
Finally, floor wipers are performed by loading up an Olympic bar, lying on the floor and pressing the bar up in front of you - like the lock out position of a bench press. Do a leg raise, holding the bar in this position, and alternately touch your feet to the plate on the right side of the bar and the plate on the left side of the bar.
Hit this workout hard and your abs will be toast - guaranteed! This ab workout routine can be added to your existing regimen two or three times per week. Be consistent with this and you'll be well on your way towards those abs of steel you've always dreamed of!
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