The 300 Workout Part II: JOE’s guide to getting ripped like the stars of Rise of an Empire 9 years ago

The 300 Workout Part II: JOE’s guide to getting ripped like the stars of Rise of an Empire

Getting into shape like the guys from the 300 movie is no easy task, but JOE has the perfect workout to get you in Spartan shape


If you've already been to see the latest epic in the 300 series, then like us you're probably already feeling terribly inadequate since the lads are ripped to bits. However, not to worry, JOE can help you out on that front.

We headed down to our mates at Raw Condition Gyms to chat about what sort of training that the stars of the movie did to get in peak physical shape for filming. We've already seen the grueling 'Initiation' training routine, but not to worry if you missed it, it's just over here.

This week in the second installment of our series, we look at a different circuit which would have been used on a more day to day basis in the build up to the movie, that should help you to get ready for the 'Initiation' if you think it might be too tough.

As personal trainer Anthony Lynch explains, this session consists of four exercises:


Tire Flips
Box Jumps
Burpee Pullups
Kettle Bell Thrusters (with two 16kg bells)
(Do five circuits: 10 reps, 8 reps, 6 reps, 4 reps, 2 reps)

The way to do this particular circuit will be to do a few rounds of it, which is why you might need a bit of space in the gym, and do a descending number of reps. You start with ten of each, then go through all the exercises in the circuit, go back to the start and do eight of each exercise, back to the start again and do six of each, then four of each and finally two of each, which should have you feeling the burn.

Keep an eye out for the next part of the Spartan workout series (we know they're Athenians in this one, but Spartan sounds better) for a few tips on nutrition, and keep up with the latest from Raw Condition Gym on their website or check out their Facebook page and their Twitter too.