300 The Rise of An Empire Training Programme

300 Warrior Lean Body Workout Routine

Get lean,strong,fast and well define with this strength and
endurance training programme.

CLICK HERE TO DOWNLOAD

GROUP LADDER CIRCUIT

1.     Burpees 1, 2, 3, 4, 5 reps

2.     Push-Ups 1, 2, 3, 4, 5 reps

3.     Take your hands off of the floor at the bottom to form a bridge between your chest and feet. Hold plank for "rest" while your partner works.

4.     Dumbbell Push-Press 1, 2, 3, 4, 5 reps, hold dumbbells in lockout overhead for "rest".

KETTLEBELL CIRCUIT

Perform 10 reps of each exercise back-to-back without stopping (30 reps total).

 Do one set with a 12 kg kettlebell, followed by a 16 kg, 24 kg, and 32 kg. Those 30 reps get hairy with the 32 kg.

1.     Kettlebell Swing

2.     Goblet Squat

3.     Kettlebell Headcutter

BARBELL COMPLEX

Perform 1 rep of each movement in succession (each set is 3 reps) every 30 seconds for 10 minutes using between 95 and 135 pounds. Do not set bar down during 10-minute period.

1.     Front Squat  1 rep every 30 seconds for 10 minutes

2.     Push Press  1 rep every 30 seconds for 10 minutes

3.     Back Squat 1 rep every 30 seconds for 10 minutes