Floor Wipers from 300 Movie Workout

[Smegsterino]

ah god!

[pathemus]

@5ShadoWBrokeR5 They are fairly nasty!

[3csimon]

ive been doing these for years.... we didnt have a name for them instead you'd do them witha partner and they's stand above your head and you hold their feet for support and they push/ throw your feet at the ground.

[TheBamChug]

Okay, is it required that I listen to Creed while doing this exercise? Because, quite frankly, every time I listen to Creed, my testicles shrink....

[pathemus]

@TheBamChug It makes the exercise more intense. It's like working out with a fat guy sitting on your chest...

[TheBamChug]

@pathemus LMMFAO! Well done sir...well done...

[mmmeijer01]

CREED ROCKS!

[kenfo0]

stupid.

[beswack]

creed. ouch.

[LifeFitTraining]

so in order to do the 50 in the 300 workout you need to lower and lift your legs 100 times then - not 50!!!

If it is indeed the start in middle up to right down to start position up to left and down to start position again as 1 rep

[jdesign407]

And I said oooooooooooooooooooooooooooooo­oooooooooooooooh.

[Skwisgaarification]

THIS IS A FLOOR-WIPEEEEER!

[kmathisk]

First I was all like "aww man ima do all the workouts they did in 300" and now i'm thinking "fuck that"

[michaelslife13]

for their routine they said do 50 if these. So is everytime to swing your legs one? Or is it swing to one side then back and thats one?

[coolfire1]

@michaelslife13 Not sure if anyone answered your question or if you figured it out by yourself, but yeah it's from down, to one side, down, to the other, down and that's one

[Nathanwmang]

I use 100lbs because it's the weight I'm use to

[jfmn24]

@Nathanwmang hi mate dont get used to anything push youreslf to new hights. thats what makes a SPARTAN. HOOOO YAAA!

[lairdcossar]

Yeah, it's 135 lbs. Two plates, 45 lbs each and an olympic bar, 45 lbs = 135 lbs.

[levijonessheep]

That is not 135lbs

[bigbradford69]

@levijonessheep

you're a moron

[levijonessheep]

@bigbradford69

Alright gaylord, I had a brain fart, get over it!

[itwillbealright]

@levijonessheep If you make a mistake just remove your comment instead of leaving a more hateful one. Nothing to be gained from your second comment. You made a mistake and learned to verify before commenting next time. Move on.

[levijonessheep]

@itwillbealright

Get a life you freak.

[itwillbealright]

@levijonessheep Still nothing gained and nothing done with your life. Move along.

[levijonessheep]

@itwillbealright

Speak for yourself mate. I've achieved quite a lot with my life actually. I also couldn't give a fuck if my first comment was wrong, even if, for some bizarre reason...you do. And I'm certainly not that concerned that I'd remove it.

I suggest you get a life. And I won't be replying to what you write to me next because this is a pointless conversation. So see ya' later mutherfukin freak!

[Nathanwmang]

@levijonessheep lol, yo itwillberight, this levijonessheep guy is a loser. Just ignore him from now on....even if he does reply. =P

[levijonessheep]

@Nathanwmang

Haha. You sent that to me you fucking tool! Oh, and how did you come to the conclusion that I am a loser, based on the 4 comments I've made? You don't know anything about me. My name, where I live, what I do for a living. Yet you think you know enough to brandish ME a loser. Tell you what, look in the mirror mate, then you'll see a loser.

You need to get a life. Jumping into other peoples conversations for no reason like a little bitch with too much to say. Grow a fucking pair!

[Nathanwmang]

@levijonessheep FYI: I know I sent that to you, but itwillbedone will get the msg too. Have fun trying to be the coolest person on youtube, fag.

[themayanfox]

It is a good workout. I'm 80 kilos and my best 1RM bench is 160 so I feel like I've got some decent strength and ability in the gym but this workout kicked my butt and then laughed at me.

[kerrbear160387]

@themayanfox 1 RM of 160 kilos or lbs

[themayanfox]

@kerrbear160387

kilos:) I know it's not a world beater but I'm happy with it.

[endorphine99]

lol

[pakibuilder]

i guess 300 workout is good for models or the ones who want to loose fat and bring out lean muscles but not for bodybuilders!

[luisronaldofigo]

@pakibuilder :D

[bdoyle23]

for all the critics saying the 300 workout is lame or ineffective. go ahead and try doing squats, pullups, pushups, deadlifts, floor wipers (or ab work) with no rest in between. super set everything. tell me how you feel. i'll have the puke bucket ready. its a great way to build muscle and lose fat without doing any cardio. and thats the point. build as much muscle as fast as possible with the least amount of fat. the 300 workout is great for building muscle and burning fat.

[MomntrySilence]

dude the workout is somewhere online.. you can download it and folow it, but you better already be in good shape, it doesnt start out at the begining.

[afterthefact15]

@bdoyle23 what do you mean to not do cardio! 75 percent of it is cardio just plyometrics and resistant cardio.

[NewfoundHunter]

Nice job. Is this song by Creed? Thanks!!!

[l337mas73r18]

that's My Own Prison, by Creed

[volk5wag3n]

damn that looked hard!

[karl0115]

holy shit looks tough

[Vickramjason]

what is the name of this song..!!? plzzzz

[chuckawobbly]

my own prison

[nicolelovesyouh]

it's by Creed.

[bur902]

I think the 300 workout is shit anyway, compared to a decent crossfit session its a walk in the park.

[robEls911]

how heavy is the bar meant to be? like as a % of your 1RM?

[chaff5]

135lbs is the weight that you're supposed to aim for. You should scale this to your own strength and ability of course.

[nickfromdtown1992]

i thought that was for the dead lift?

[chaff5]

@nickfromdtown1992 for dead lifts, you should be scaling to % of your weight.

[nickfromdtown1992]

to how much percent?

[chaff5]

@nickfromdtown1992 i'm no expert but i always thought 100% should be about normal for most people. You "should" be able to lift your own body weight. maybe 85% for people who cant?

[nickfromdtown1992]

ok thanks. if i find a good percent guide ill post it

[ickatabg]

that's totally dependable upon the desired effect of the trainee

[chaff5]

@ickatabg Yeah, thats true too. it all depends on what you want to do

[DmNdDwG]

A lot of the muscularity and definiton is CGI--that is in the director's journal. I feel sorry for the people that go out and buy acai berry. Stanozol/Winstrol , Deca and Dianabol were probably used liberally, as well.

[deadwood223]

It was not CGI -.-. The only special effects used regarding their physiques was adding a good layer of oil and dirt, similar to how a bodybuilder would apply oil before a contest. Couple this with controlled lighting on the set, and voila you have it.

Also LOL, why does everyone cling to the hope that they used steroids. What don't you all get about this? Most of the guys came in already in shape, all gym jones did is drop their bodyfat down to sub 8% levels.

[cynoclast]

Vincent Regan, or "Captain" from 300 looked like hell at the start:

[elmagodelossemaforos]

dude... they aren't even big, they're just cut

[nickfromdtown1992]

@dmnddwg. nope. i watched the special features. its not in there. one of the guitarists in a band from my city was a stand in. he looked just like he did in the movie. its not cgi.

[s1phor]

Doesnt this "fuck up" your back ? who would want to look "cut" and walk around in utter pain ? or wheelchair.... (" hey everybody, check out my abs, and wheels" )

[logistix11111]

All this "300 workout" shit really needs to stop. They were already have decent looking. Then they spray painted their abs.

[micaeliel]

i agree, the actors were already in shape before the movie and this work out all it did was to rip them a little more and that's it. the rest was camera angles and air brush...make up..ect..

[bibiman787]

what's the secret of this workout ? o_O

[slightseconds]

it is lung busting hard work i have done it and the hardest part for me is the pullups and just doing the whole thing you feel ill the next day

[jkjkjk8991]

Now for the workout you're supposed to do 50. So 1 rep is a leg lift to both sides of the bar? or is that two?

[GanNing117]

1 leg lift to right + 1 leg lift to left = 1 repititon

[lllll12121]

that's like a 100 reps

[cocko999]

1 rep is each side. its a very hard excercise. i do it about once a week, about 30 or so reps then am done for!!

[Krewdaddy2010]

Know121, you should do it with this song playing in the gym, in sure you will get some looks then

[thugly921]

hahaha creed FTL

[MysteryBounty]

@thugly921 They are better than you will ever be haha. you FTL

[MysteryBounty]

@thugly921 As was I you dumb piece of shit, this is one guy, I said "THEY are better" not he is you dumb shit

[Metalluciifer666]

haha is the music creed? haven't heard them since 2003

[know121]

i did this at the gym the other day and everyone was looking at me like i was weird.

[GanNing117]

well, it'll pay off. i already see a difference in my stomach

[lllll12121]

that's funny,lol. these people must weird, i think, but not you.

[DorianGabriello]

this works so fast for 6 packs.. its incredible.. gave my abs the last touch of perfection..

[lllll12121]

PERFECTION lol.

[Rah000Fett]

i do 30, (left to right is a whole) and its a killer with a heavy weight but defines the six pack fast.

[JohnnyatGarcia]

yeah the floor wipers were the only thing that gave me trouble...25 and I was out...

[scootTUBE85]

yeah, they were pretty extrem

[BrysonBLowLowry]

wheres he put the weight when hes done?

[maninablackhat]

Why can't you do this on a bench?

[Marascalzone]

im pretty sure you can it just might be dangerous because if you dont have good balance you risk falling off

[WaszWuj]

what is more, you can control your lower back better and avoid unnecessary tension

[Rah000Fett]

I've only recently started straightening my legs on this, twice as effective. Bend legs is not good.

[chumbawomba]

Yeh - but it depends what you want to work more on lower or upper abs - lower abs is better is you slightly bend the legs and raise your ass off the floor and touch the plates not just get near them. he is doing a side to side motion - more for obliques than a pure up/down motion better for lower abs strength & core. You have to go past 20 to get an awesome burn. There is no point to this low side to to side twist - you are better off with russian twists for obliques than this one.

[Judders76]

okay, so now where does he put the weight?

[joemoma90]

on the floor?

[Judders76]

what, just chuck it behind him?

[joemoma90]

no! you easily just place it behind you

[burx18]

lol thats what i do

[BRODIECHEEF]

no prob my nigga, i do that while hitting the pull ups...

[andotoldo]

So what is the purpose of this exercise?

[macdaddymilkman]

Works your abs and shoulders.

[lolorlos]

improve core-strenght and abs isometrically.

[rza139]

fo sho!

[varunjosh]

^^^ Linkin Park "Nobody's Listening"

[5OYE]

Creed - My Own Prison

[Runoilijanarsissi]

What's the song?

[GoodMoveMedia]

a little to much testosterone in here...

[Jtspencer234]

Talking out of my ass? Ok there big guy. Do your fucking research before you go shooting your mouth off on here.

[acskateNiblets]

my bad man for atacking you like that, you're right about the ab activation in deads, but I still stand behind that deadlifts hit your lower back and legs and I won't believe you maxed the hs crunch with 200 pounds on your chest until I see it.

[acskateNiblets]

max the hs crunch with a 200 pound stack. quit talking out of your ass.

[acskateNiblets]

Well it's not from the deadlifts, because deadlifts are purely a lower back and leg exercise they might have a little bit of ab involvement, but not much.

[kettlebellconvert]

more abs than youd think...

[MOC817]

Alright. 1st time attempted, successfully accomplished in 14:49. Wooo!

I could be a SPARTAN!

[acskateNiblets]

Deadlifts are a lower back exercise not an abb exercise.

[MOC817]

The record by an actor was 18:11? Am I correct? I'm preparing to smoke it. I'm going to attempt the whole thing tomorrow and see where I stand. Train for it for about 2 weeks, and then hit it again.

Anyone else attempted it?

[acskateNiblets]

I'm don't know about the record, but I do know that they did them at 135 pounds, so two 45 pound plates with a bar that weighs 45

[Cashflow54321]

yeah 90 on an olympic bar.

[gourdbox]

hah. you ever tried it?

[redbullvotka]

what is name of the song ??

[dosenses]

session by linkin park

[Ishar94]

Its Nobody's Listening by Linkin Park on Meteora.

[KingOfPancrase]

For the full workout type in:

"300 workout part A"

"300 workout part B"

I did the entire 300 workout very fast and uploaded it into 2 videos so I could show the whole thing.

If you cant find them just look at my favorites and they should be the only 2 there

[cali2az]

Yeah tygrus compound multi joint exercises are much more taxing than isolation both muscularly and neurologically. To everyone out there try doing this exercise with 2 dumbells :)

[Funerella]

the point of holding the barbell is to make the exercise more intense. More intensity = better results.

[unscarred42]

another isdiot with no concept of exercise physiology posting comments on here. you're gonna sit there and say that leg extensions (isolation)will build more strength than squats(compound)?!?!? get a clue man

[heretik333]

boooo i work out with 60 - 70 kg and and not big

[Tygrus]

For building pure strength, one would isolate more than doing compound movements. Compound movements are great for metcon and to stimulate the body hormone wise. Personally, I found holding the weight was far more difficult than doing the leg wipers.

[Jtspencer234]

Your an idiot. Compound movements build more strength than isolation. Example a body builder would do more isolation movements. A Power Lifter would do more compound movements.

[sorrybuddytaken]

*you're

tad bit ironic there no?

[Jtspencer234]

explain? I've been doing this stuff since I was 15. I'm 23 and I know my shit when it comes to excercise.

[bboywind]

lol just another trendy workout. i love people who defend gym jones principles so blindly by just regurgitating his statements with no real grasp of actual physiology. his pre-exhuast lower/upper approaches are counter-productive more than anything. any real strength/conditioning coach will tell u same. look at who Twight has trained, and his own resume rofl. his only expertise is in climbing

[YVS83]

No offence to anyone who does them, but there is a lot of redundancy in the exercise. If it's an abdominal exercise, then what's the fuckin' point of the barbell? If it's a chest exercise, then what's the fuckin' point of the abdominal movement?

You can do better with dumbbells for a chest exercise and with hanging leg raises for an abdominal exercise.

[CriscDogs22]

Your the typical gym buff that isolates each muscle group. READ up on Gym Jones and you'll understand.

[zyk21]

Its a Body Exercise. He is using his body.

[StillOnThatPlayerShi]

Thats the best exercise I've ever done for my abs.

[jangles62]

thats not a barbell...

its a loaded Olympic bar

[smokinHawkjh]

that guy is skinny even for me, he needs to eat and put on some mass.

[CriscDogs22]

if he can kick your ass who gives a shit

[biceps20]

I am so sorry but this method of doing floor wipers is completely incorrect. To see it done CORRECTLY check out how I do it.

[lordbeukers]

"quite honseslty, the barbell aint shit. it actually makes the wipers easier. it creates better balance. "

mudbutt89

first of all it is not a benchpress exercise. The barbell is keeping your body in the right position, so you can't cheat.

Your triceps are working hard to keep the barbell up. and the weights on the barbell are some sort of guideline for your feet.

[lordbeukers]

"They're only effective when wearing a sweatband and pastel colored tank top though."

rogerstm

well I think you are a noob. It is effective and you need to work hard to do 50 reps and I'm sure you can't do 50...

[rogerstm]

They're only effective when wearing a sweatband and pastel colored tank top though.

[ej4460]

cheers, ill give it a go!!

[blackishtar89]

Who gives a shit?

[Wsandler]

most likely, you need to get the form down first then work your way up

[staind420]

who says you will get hurt doing this, you know your not supposed to start at 135 pounds right? start at a lower weight then work your way up over time

[bellerose25]

I love them! I use it for soccer though!

[nastyfry]

Don't try this unless you are already in shape or I guarantee you will get an injury.

[candyman603p]

i couldnt do that for shit lol

[jake5590]

no wonder

[Adam32191]

for gymnastics we do something like this except we hang from a high bar and bring our legs up from the side in front of our face then to the other side adn end with our legs hanging, u end up doing a a big circle with ur feet

[Kalaghen]

An excellent workout, I used to be a kickboxing instructor myself and I can assure you all that this is extremely hard work.

[ergs2much331]

wow, anyone who says these arent hard as shit is a total retard. the fact that you are sustaining a static hold of 135 pounds while shredding your core is the secret behind this exercise. the blood rushing to your arms while holding the barbell provides less for your abs/legs to work with, thus making it harder

[goonver]

wow that looks so stupid

[4bu53r]

yea, but it's one of the best work outs for abs

[goonver]

Ill stick with carrying heavy objects and sled pulling.

[asphyxxx]

them's lineman words

[asphyxxx]

do it.

[snuffle1]

Its better just to get someone to stand above you and throw your legs as you come back up.

[asphyxxx]

do it.

[Ellimist325]

I did the 300 workout with a friend of mine recently.

Take a look at my page if you wanna see the vid.

[asphyxxx]

good shit dude

[stun2287]

this actually works out your lower back and hip flexors, it barely touches open the abs

[snuffle1]

upon?

[WaterSam]

That may be, but I just imitated the movement with just dumbells, and it hurt my abs like hell.

[capttits]

this workout hurts like hell

[Essien10]

wooww excellant

[r0cky666]

you suck!

[johnsmdm]

I tried these and I puked..please be careful..

[mrkewl69]

whoo, that looks kinda painful

[r0cky666]

idiots