Celebrity Workout: Gerard Butler in 300
the 300 workout circuit
In 300, Gerard Butler was very lean, but not overly developed. This probably means that instead of doing heavy sets with long rest periods, his workout was geared toward circuit training, and possibly more calisthenics than a lot of heavy weights at low reps. Stimulating muscles with lighter weights and doing more reps would still allow glycogen breakdown, without making the body “skinny-fat” from doing all cardio with no resistance training.
Perform all of these exercises in quick succession. At the end of the circuit, rest 30 to 60 seconds — just long enough for you to lower your heart rate — and then repeat the circuit again. Do this whole circuit three to five times in a row. By the end of it, you should feel like you just warded off an entire Persian army by yourself.
Exercise 1Pull-ups — Until failure (if you cannot do pull-ups, use the assisted pull-up machine)
Firstly, pull-ups are usually done using the pronated (overhand) grip, meaning that the palms of your hands point away from you, with your thumbs pointing toward each other. With this in mind, stand under the pull-up bar, grasp it and relax your shoulders. Keep your arms straight and simply hang off the bar while keeping your body vertical, trying not to rock back and forth.
Pull your chest up toward the bar by bending your arms. The motion should be smooth. Pause for a moment before you start lowering yourself back down. Slowly begin straightening your arms and lowering yourself toward your starting position. Pause once you've lowered yourself completely to a hanging position, then repeat the exercise.
Exercise 2Dumbbell deadlifts — Pick a weight you can handle for 25 reps
Stand in an upright position while holding dumbbells at your sides. Lower the dumbbells down toward the floor by first sitting your hips back, then bend your knees and torso until you reach the floor or just slightly above. Keep your back flat and your head in a neutral position throughout the movement. Make sure you keep the dumbbells near your sides. Don’t let them swing out in front of your body. This is a great exercise for developing your legs and back.
Exercise 3Push-ups — Until failure
Lie chest-down with your hands at shoulder level, palms flat on the floor, slightly more than shoulder-width apart, with your feet together and parallel to each other. Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor.
Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten. Pause for a moment and then lower your body slowly toward the floor. Bend your arms and keep your palms in a fixed position. Keep your body straight and feet together. Lower your body until your chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.
Exercise 4Jump rope — 1 to 2 minutes (If you can’t jump rope, jumping jacks will do.)
This exercise will keep your heart rate up in between the circuit resistance training and add even more of a cardiovascular benefit.
Begin by grasping handles in your hands and relaxing the middle of the rope at your ankles with both hands at your sides. Swing the rope over your head in a forward motion, keep your feet together and jump over the rope. Increase your speed as you feel more comfortable.
Exercise 5Dumbbell clean and press — Using a weight you can handle for 25 reps
Stand in an upright position while holding dumbbells at your sides. Lower the dumbbells down toward the floor by first sitting your hips back, then bending your knees and torso until your reach the floor or just slightly above. Keep your back flat and your head in a neutral position throughout the movement. Make sure you keep the dumbbells near your sides. Don’t let them swing out in front of your body.
Exercise 6Burpees — 25 reps
Start in a squat position with your hands on the floor in front of you. When ready, kick your feet back to a push-up position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. You should repeat this procedure moving as quickly as possible while keeping good form.