Movie 300 needs no introduction, nor does anyone need to remind us of how the actors looked in the movie. Though we came out wondering how all actors had such great physique, little did we ponder if there were some specific exercise routines for them to follow. Well, 300 workout routine is the brainchild of Mark Twight, who took the movie name 300 a bit too literally. This gym instructor and a renowned mountain climber was assigned the job of training the actors including the main lead Gerald Butler, when he designed this workout. This workout plan is said to be the quickest way to get a six pack. With this design and his 'no pain no gain' mantra, it took him four months to get the desired result, the one we all admired in the movie. Hence, this great six pack abs workout routine, named as the 300 workout routine, gets its name from the number of repetitions done on a single day. Mark argues, that it is not how many times you can repeat this workout, but the improvement in speed that yields results. The Routine Demystified As speculated in the media, it was not daily that the actors did the 300 repetitions. It was a gradual increase and only on the final day of training was 300 repetitions done. It is not easy to do the 300 reps, and many who have tried would vouch for it. Considered one the most effective workout for the entire body, it not only helps in muscle building, but is also extremely efficient for losing fat fast and increasing muscle endurance. So you have been inspired enough to try the 300 workout routine, but how often? This is a question most starters would have in mind. No one can exactly tell you how often you need to follow the 300 workout routine to attain six pack abs. It depends on your current fitness level, time and your need, whether you want the Spartan warrior like ripped muscles or just aiming to remain fit. Though the 300 movie cast worked out for five days a week, many gym instructors might advise you to follow this routine for just two days a week. For Men... 300 workout routine and men's health has almost become synonymous. There are hundreds of websites all talking about the same fitness mantra to guarantee the Spartan look. But one should keep in mind, this is a very challenging and demanding bodybuilding workout, and one should tread with care. This is a sample of the workout routine for men, which looks easy on paper, but not very easy to practice:

Workout	Reps
Pullups	25
Deadlifts (with 135 lbs.)	50
Pushups	50
Box jumps (24 inches)	50
Floor wipers	50
Clean and Press (with 36 lbs. Kettlebell)	50
Pullups	25
Total	300

Is this Workout Suitable For Women There is no doubt that many women nowadays train equally hard as men, but their percentage varies. The 300 workout routine is followed by some women enthusiasts but difficult for most to complete as many women might face easy burnout. So these have been modified by experts in three ways for women:

• Reducing the intensity of exercises but keeping the same number of reps.
• Keeping the same exercise intensity, but decreasing the number of reps.
• Reducing both the intensity and number of reps, especially for beginners.

This is what a reduced intensity and decreased reps 300 ab workout routine for women looks like:

Workout	Reps
Pullups	15
Deadlifts (with 70 lbs.)	25
Pushups	25
Box jumps (12 inches)	25
Floor wipers	25
Clean and Press (with 20 lbs. Kettlebell)	20
Pullups	15
Total	150

No doubt, these workouts demand tremendous determination and hard work from your side, but you can't help getting pleased with the end result. With the six pack abs and biceps, comes an improved overall health, be it the cardiovascular system or your mental power, as this workout involves each and every muscle fiber in your body. But, a beginner should be careful and go to a registered fitness trainer to avoid injuries during this strenuous workout.