Bar Workout

The 300 Ab Workout Routine

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 300 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 300 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 300 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!

Do you have any questions about exactly how to perform any of these exercises? How about a few more sample workouts that not only hit your abs but your entire body - workouts that you can do nearly anywhere, with minimal equipment, and in 30 minutes or less?

 

About the Author

For more workouts like this 300 ab workout and for a free 7 Day Workout Guide to losing fat with kettlebells, dumbells and your own body weight, head over to http://nogymnoexcuse.com!

Definity 5-lb Workout Bar $54.32 The comfortable, yet durable steel construction and foam rubber exterior of this Workout Bar from Definity makes it ideal for home or group fitness sessions. This versatile workout bar also spotlights colorful rubber ends.Warning: California residents please note per Proposition 65 that this product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.Brand: DefinityWeighted bar that is less than 2 inches thick in diameter and measures 50 inches longEncased in a soft foam rubber exteriorWorkout Bar can be utilized in different types of workouts from strength and conditioning, circuit and moreEven weight distribution across the barNo loose parts makes it easy to storeColorful rubber ends prevent damage to nearby people and objectsIdeal for home or group fitness sessions5-pound workout barMaterials: Rubber/steelDimensions: 50 inches long x 2 inches deep x 2 inches wideModel: HHDB-005

Definity 20-lb Workout Bar $95.73 The comfortable, yet durable steel construction and foam rubber exterior of this Workout Bar from Definity makes it ideal for home or group fitness sessions. This versatile workout bar also spotlights colorful rubber ends.Warning: California residents please note per Proposition 65 that this product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.Brand: DefinityWeighted bar that is less than 2 inches thick in diameter and measures 50 inches longEncased in a soft foam rubber exteriorWorkout Bar can be utilized in different types of workouts from strength and conditioning, circuit and moreEven weight distribution across the barNo loose parts makes it easy to storeColorful rubber ends prevent damage to nearby people and objectsIdeal for home or group fitness sessions20-pound workout barMaterials: Rubber/steelDimensions: 50 inches long x 2 inches deep x 2 inches wideModel: HHDB-020

Definity 15-lb Workout Bar $69.63 The comfortable, yet durable steel construction and foam rubber exterior of this Workout Bar from Definity makes it ideal for home or group fitness sessions. This versatile workout bar also spotlights colorful rubber ends.Warning: California residents please note per Proposition 65 that this product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.Brand: DefinityWeighted bar that is less than 2 inches thick in diameter and measures 50 inches longEncased in a soft foam rubber exteriorWorkout Bar can be utilized in different types of workouts from strength and conditioning, circuit and moreEven weight distribution across the barNo loose parts makes it easy to storeColorful rubber ends prevent damage to nearby people and objectsIdeal for home or group fitness sessions15-pound workout barMaterials: Rubber/steelDimensions: 50 inches long x 2 inches deep x 2 inches wideModel: HHDB-015

Definity 12-lb Workout Bar $55.69 The comfortable, yet durable steel construction and foam rubber exterior of this Workout Bar from Definity makes it ideal for home or group fitness sessions. This versatile workout bar also spotlights colorful rubber ends.Warning: California residents please note per Proposition 65 that this product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.Brand: DefinityWeighted bar that is less than 2 inches thick in diameter and measures 50 inches longEncased in a soft foam rubber exteriorWorkout Bar can be utilized in different types of workouts from strength and conditioning, circuit and moreEven weight distribution across the barNo loose parts makes it easy to storeColorful rubber ends prevent damage to nearby people and objectsIdeal for home or group fitness sessions12-pound workout barMaterials: Rubber/steelDimensions: 50 inches long x 2 inches deep x 2 inches wideModel: HHDB-012

Definity 10-lb Workout Bar $54.16 The comfortable, yet durable steel construction and foam rubber exterior of this Workout Bar from Definity makes it ideal for home or group fitness sessions. This versatile workout bar also spotlights colorful rubber ends.Warning: California residents please note per Proposition 65 that this product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.Brand: DefinityWeighted bar that is less than 2 inches thick in diameter and measures 50 inches longEncased in a soft foam rubber exteriorWorkout Bar can be utilized in different types of workouts from strength and conditioning, circuit and moreEven weight distribution across the barNo loose parts makes it easy to storeColorful rubber ends prevent damage to nearby people and objectsIdeal for home or group fitness sessions10-pound workout barMaterials: Rubber/steelDimensions: 50 inches long x 2 inches deep x 2 inches wideModel: HHDB-010

Definity 8-lb Workout Bar $46.03 The comfortable, yet durable steel construction and foam rubber exterior of this Workout Bar from Definity makes it ideal for home or group fitness sessions. This versatile workout bar also spotlights colorful rubber ends.Warning: California residents please note per Proposition 65 that this product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.Brand: DefinityWeighted bar that is less than 2 inches thick in diameter and measures 50 inches longEncased in a soft foam rubber exteriorWorkout Bar can be utilized in different types of workouts from strength and conditioning, circuit and moreEven weight distribution across the barNo loose parts makes it easy to storeColorful rubber ends prevent damage to nearby people and objectsIdeal for home or group fitness sessions8-pound workout barMaterials: Rubber/steelDimensions: 50 inches long x 2 inches deep x 2 inches wideModel: HHDB-008

Workout $6 Workout

15 lb Definity Workout Bar $37.38 The Workout Bar is a weighted bar that is less than 2" thick in diameter and measures 50" long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning, circuit and interval classes, balance and alignment, sports conditioning, kick boxing and martial arts, and flexibility training and pilates/yoga workouts. They are durable, yet comfortable, and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

20 lb Definity Workout Bar $42.63 The Workout Bar is a weighted bar that is less than 2" thick in diameter and measures 50" long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning, circuit and interval classes, balance and alignment, sports conditioning, kick boxing and martial arts, and flexibility training and pilates/yoga workouts. They are durable, yet comfortable, and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

Ast Iron Gym 4 Pk Case Body Workout Bar $20.99 IRON GYM BODY WORKOUT BAR 1 PC AS SEEN ON TV

Pure Fitness Multi Purpose Workout Bar $42.85 The Pure Fitness heavy duty workout bar is the ultimate home strengthening and toning workout for any fitness level. The bar fits in most doorways and has six foam padded grips for performing multiple exercises to sculpt and trip your entire body. Perfect for pull-ups, push-ups, sit-ups, hanging crunches, tricep dips and moreThe sturdy bar holds up to 250 poundsEasily installs in seconds without damage to doorways or wallsDimensions: 38 inches long x 16 inches wide x 6 inches high

The Workout $34.99 John Newcomb The Workout - Giclee Print

Pure Fitness 8531WB Pure Fitness Multi Purpose Workout Bar $35.82 The Pure Fitness heavy duty workout bar is the ultimate home strengthening and toning workout for any fitness level. The bar fits in most doorways and has six foam padded grips for performing multiple exercises to sculpt and trip your entire body. Perfect for pullups pushups situps hanging crunches tricep dips and more. The sturdy bar holds up to 250 lbs. and easily installs in seconds without damage to doorways or walls.

Cap Barbell HHDB015 CAP 15lb Definity Workout Bar $46.28 The Workout Bar is a weighted bar that is less than 2amp;quot; thick in diameter and measures 50amp;quot; long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning' circuit and interval classes' balance and alignment' sports conditioning' kick boxing and martial arts' and flexibility training and pilates/yoga workouts. They are durable' yet comfortable' and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

Cap Barbell HHDB020 CAP 20lb Definity Workout Bar $52.78 The Workout Bar is a weighted bar that is less than 2amp;quot; thick in diameter and measures 50amp;quot; long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning' circuit and interval classes' balance and alignment' sports conditioning' kick boxing and martial arts' and flexibility training and pilates/yoga workouts. They are durable' yet comfortable' and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

Cap Barbell HHDB005 CAP 5lb Definity Workout Bar $31.98 The Workout Bar is a weighted bar that is less than 2amp;quot; thick in diameter and measures 50amp;quot; long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning' circuit and interval classes' balance and alignment' sports conditioning' kick boxing and martial arts' and flexibility training and pilates/yoga workouts. They are durable' yet comfortable' and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

Cap Barbell HHDB008 CAP 8lb Definity Workout Bar $33.28 The Workout Bar is a weighted bar that is less than 2amp;quot; thick in diameter and measures 50amp;quot; long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning' circuit and interval classes' balance and alignment' sports conditioning' kick boxing and martial arts' and flexibility training and pilates/yoga workouts. They are durable' yet comfortable' and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

Cap Barbell HHDB012 CAP 12lb Definity Workout Bar $42.38 The Workout Bar is a weighted bar that is less than 2amp;quot; thick in diameter and measures 50amp;quot; long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning' circuit and interval classes' balance and alignment' sports conditioning' kick boxing and martial arts' and flexibility training and pilates/yoga workouts. They are durable' yet comfortable' and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

Cap Barbell HHDB010 CAP 10lb Definity Workout Bar $38.48 The Workout Bar is a weighted bar that is less than 2amp;quot; thick in diameter and measures 50amp;quot; long. The bar is made of solid steel and is encased in a soft foam rubber exterior. The Workout Bar can be utilized in different types of workouts ranging from strength and conditioning' circuit and interval classes' balance and alignment' sports conditioning' kick boxing and martial arts' and flexibility training and pilates/yoga workouts. They are durable' yet comfortable' and the even weight distribution across the bar make the workout more balanced. Measurements:. Product Hieght: 51.49. Product Width: 20. Product Depth: 20. Warning: This product contains one or more phthalate chemicals known to the state of California to cause birth defects and other reproductive harm. Consumer may return product for a full refund including shipping cost for both receipt and return of product within 15 days of his or her receipt.

J Fit Total Upper Body Workout Bar $39.99 This multi function training bar combines every exercise you need to build a powerful upper body. Its the ultimate body sculpting and strength building tool that helps shape the upper body and tones your midsection. The durable steel construction holds up to 250 lbs. It is designed to fit residential doorways 24" to 32" wide with doorway trim or molding up to 3.5 inches wide. Ideal for pull-ups, push-ups, chin-ups, dips, crunches, and more.Uses leverage to hold against the doorway so there are no screws and no damage to door. Installs in seconds. Three grip positions, narrow, wide, and standard.

Iron Gym Total Upper Body Workout Bar $35 Transform your doorway into a gym - Iron Gym is the multi-function exercise bar you can use to do pull-ups, chin-ups, push-ups, sit-ups, dips, arm and shoulder exercise - every exercise you need to build a powerful upper body! Heavy duty steel construction Fits all standard door frames (24''-32'' wide) Quick & easy assembly (Tools included) Professional quality - Built to last Package Size: 505*210*90 mm Weight: 1673 g

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