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The '300 Workout For Abs' Sounds Intense—What Is It?
If you ever saw the movie300, a few things probably stood out: incredible special effects, epic battle scenes, and abs on abs on abs.
And that's how the prolific was born. The challenge was developed by Jeff Cavaliere, C.S.C.S. in conjunction with his Athlean-X program, and it was inspired by the workout that the cast of the epic battle film used for training—with a few tweaks to specifically target the core for people looking for a beyond-the-basics program.
Still, Cavaliere didn’t think the O.G. workout was tough enough on abs (although Gerard Butler’s mid-section begs to disagree), so he created a core-specific workout too.
What exactly is the 300 Workout For Abs?
The 300 Workout For Abs challenges you to complete 300 reps of abs work as fast as possible. The goal is to try and power through 25 to 50 reps of six abs exercises
with as little rest as possible—none if you can swing it while maintaining correct form. Cavaliere breaks it down here:
300 Workout For Abs
To spell it out for you, here are the moves the workout includes:
- 50 situp reach-ups
- 25 side crunches on your right side
- 25 side crunches on your left side
- 50 Russian twists (each rep requires a floor tap to the right and the left)
- 50 hi/low scissors
- 25 leaning knee drives to the right
- 25 leaning knee drives to the left
- 50 rock the boats (each rep requires a roll to the right and left)
Should you try the Abs 300 workout?
Cavaliere notes that his workout is designed for people looking for abs moves that are a little more challenging that your basic plank—and Michele Olsen, Ph.D., a professor of sport science at Huntingdon College in Montgomery, AL, notes that you do have to be really careful about using proper form. “Your spine has to bend or twist every time you crunch or rotate,” says Olsen. So this routine may not be the best starting point for beginners
Abs moves that are better for rookies
Olsen recommends spine-neutral moves like these three instead for anyone who’s new to working out—or worried about back injuries:
How to:Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Engage your abs and hold for as long as possible without losing your form.
Sitting Bird Dog
How to:Sit tall on chair, gripping front edge with both hands, then scoot forward until hips and butt are in front of seat, pressing shoulders down and away from ears. Brace core, then simultaneously raise right arm forward to shoulder height while slightly lifting left foot off floor. Pause, then slowly reverse to return to start. That’s one rep. Do 10 to 15 reps and then switch arms and legs.
How to:Lie faceup on floor with arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Perform as many reps as possible in 30 seconds, then rest 10 seconds. That’s one set; do three total.
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