EstimatedEst. Read Time: 5 minutes
300 abs workout to get six pack abs

WAGING WAR ON YOUR ABDOMINALS

You’ve likely heard about the “300” workout. It was the famous workout used by the cast of the movie “300” during training for their roles.

But that workout wasn’t so tough on the abs.

So I fixed it!

I didn’t want anyone to miss out on this one, so I created both a beginner and advanced version.

I’d like to challenge you to see if you can complete the 300 Abs Workout with the best form and minimal to no rest between moves.

The structure of the ab workout is similar but scaled depending on your ability level.  In the beginner version of this abs workout you will use nothing but your own bodyweight and the floor.

For the advanced version, we’re breaking out the barbell! If the 300 reps don’t get you in the beginner version, perhaps the weighted ab workout in the advanced version will! I’d like to challenge you to see if you can complete the 300 Abs Workout with the best form and minimal to no rest between moves.

This routine is going to WAGE WAR on your obliques, upper abs and lower abs.  Ready to get started?ab muscle anatomy including rectus abdominis upper and lower and obliques

THE 300 ABS CHALLENGE

The goal with every ab exercise in this workout is to try to get through all of the reps without resting.

That said, I realize that this may be very difficult for many who will attempt this routine. In that case, do as many as you can and keep your rest to a minimum in an attempt to get through all the reps without sacrificing form.

When you are ready to step up the challenge, remember to move onto the advanced version.  This one incorporates a barbell and weighted ab training, making it perfect for the gym.

You’ll never under train your abs again with this new weapon in your ab workout arsenal!

THE “300” ABS WORKOUT: BEGINNER VERSION

1.) Sit Up Reach Ups for 50 reps

Play Button
sit up reach ups ab exercise


2.)
Side Crunches To Left for 25 reps

Play Button
side crunches to left ab exercise


3.)
Side Crunches To Right for 25 reps

Play Button
side crunches to right ab exercise


4.)
Seated Russian Twists for 50 reps

Play Button
seated russian twists abs exercise


5.)
Hi / Low Scissor Crosses for 50 reps hi & low

Play Button
hi low scissor crosses ab exercise


6.)
Leaning Knee Drives To Right for 25 reps

Play Button
leaning knee drives toward the left


7.)
Leaning Knee Drives To Left for 25 reps

Play Button
leaning knee drives toward the right


8.)
Wiper Planks for 50 reps each side

Play Button
wiper planks abs exercise

THE “300” ABS WORKOUT: ADVANCED VERSION


1.)
Overhead Jammers for 50 reps

Play Button
overhead jammers advanced abs exercise


2.)
Left Side Thrust Ups for 25 reps

Play Button
left side thrust ups ab exercises


3.)
Right Side Thrust Ups for 25 reps

Play Button
right side thrust ups ab exercises


4.)
Weighted Russian Twists for 50 reps

Play Button
weighted Russian twists abs exercises


5.)
Hi / Low Toe Taps for 50 reps hi & low

Play Button
hi low toe taps advanced ab exercise


6.)
Oblique Rollouts To Left for 25 reps

Play Button
left oblique rollouts advanced abs exercise


7.)
Oblique Rollouts To Right for 25 reps

Play Button
right oblique rollouts advanced abs


8.)
Rock The Boat for 50 reps each side

Play Button
rock the boat exercise for six pack abs

A KILLER ABS WORKOUT NO MATTER YOUR LEVEL

So there you have it, 300 killer reps in one intense ab workout, beginner and advanced versions.

It doesn’t matter what ability level you’re starting at.  The key is to keep working to get better.  If you’re a beginner now, one day you’ll be training your abs at the advanced level.  And if you’re already advanced, there’s nothing stopping you from throwing more weight on that bar.

No matter what, keep challenging yourself.

At ATHLEAN-X we’re here to help you keep challenging yourself and just as importantly, we put the science back in strength in every single workout.  The abs and core are part of everything we do – that’s just how our body works.  So if you’re looking for a complete program that is based around this concept, check out our ATHLEAN-X Training Systems.

athleanx
THE HIGHLIGHT REEL:
The “300” Workout for Abs: BEGINNER VERSION

  1. Sit Up Reach Ups for 50 reps
  2. Side Crunches To Left for 25 reps
  3. Side Crunches To Right for 25 reps
  4. Seated Russian Twists for 50 reps
  5. Hi / Low Scissor Crosses for 50 reps hi & low
  6. Leaning Knee Drives To Right for 25 reps
  7. Leaning Knee Drives To Left for 25 reps
  8. Wiper Planks for 50 reps each side

athleanx
THE HIGHLIGHT REEL:
The “300” Workout for Abs: ADVANCED VERSION

  1. Overhead Jammers for 50 reps
  2. Left Side Thrust Ups for 25 reps
  3. Right Side Thrust Ups for 25 reps
  4. Weighted Russian Twists for 50 reps
  5. Hi / Low Toe Taps for 50 reps hi & low
  6. Oblique Rollouts To Left for 25 reps
  7. Oblique Rollouts To Right for 25 reps
  8. Rock The Boat for 50 reps each side

See if you can complete the 300 abs workout with the best form and minimal rest between moves:

Complete these 300 reps with the best form possible and minimal rest between moves:

The 300 ab workout is a challenging and effective abs routine that covers all of the areas of the abs. Use this workout several times per week. If you are a beginner, work toward progressing to the advanced version.

Jeff Cavaliere Headshot

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

Popular & Trending
stop doing face pulls like this facepull mistake
1
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
Body Fat Percentage Men
2
Body Fat Percentage Men
By Jeff Cavaliere MSPT, CSCS
July 11th, 2023
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
3
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The Perfect Abs Workout
4
The Perfect Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
5
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
January 16th, 2024
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
6
The Best Dumbbell Exercises for Chest
By Jeff Cavaliere MSPT, CSCS
November 6th, 2023
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
long head triceps exercises
7
Long Head Tricep Exercises
By Jeff Cavaliere MSPT, CSCS
December 19th, 2023
The triceps make up two-thirds of the size of your arm so the bigger your triceps, the bigger your arm muscles. But not all muscle heads of the...
cable chest workout
8
Cable Chest Workout
By Jeff Cavaliere MSPT, CSCS
November 2nd, 2023
Today, we're diving deep into the most underrated piece of equipment in your workout arsenal for chest workouts – the cable machine. The constant...
Cable Back Workouts
9
Cable Back Workouts
By Jeff Cavaliere MSPT, CSCS
December 12th, 2023
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t...
cable shoulder exerciees
10
Cable Shoulder Exercises
By Jeff Cavaliere MSPT, CSCS
November 30th, 2023
Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better...
Watch the YouTube version of this article