The Ultimate 300 Rise of an Empire Workout (Warning: This Is Tough!)

Do you want a vein popping unique workout that packs on muscle in as little as a month?

Well – have I got a good one for you.  I wanted to know how the hundreds of muscle bound bodies covering the screen in the movie 300 Rise of an Empire got so unbelievably ripped, sol I did some research.

I condensed their 3 hour a day workout regime created by Gym Jones into a powerful workout that anyone with one hour a day, a bit of determination and a desire to pack on serious muscle could do in their own gym.

The below is a 4 day a week program, you can do the workouts on any day you choose, but preferably with a days rest in between. Rest no more than 30 seconds between exercises. Do the below workouts for one month and you’ll notice a big difference in your physique.  Warning, this is an intense workout regimen! In addition to warming up adequately, you should properly stretch before and after each workout.

Dynamic Warm-up complex (no rest)
10 Burpees
15 Walking lunges (each leg)
25 Push-ups
40 Jumping jacks

For the below exercises, use as much weight as you can while being able to use proper technique.  You should be using enough weight that you can barely complete your final rep.

Workout 1 – Dynamic Warm-up complex
15 barbell clean and press
12 pull ups
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
1 minute plank, 1 minute side plank on each side
20 two arm kettlebell (or dumbbell) swing
10 weighted ab crunches
50 yard sprint (preferably with a sled). If you cannot sprint at your gym, do 50 air squats as fast as possible.

Repeat all the above exercises once

Workout 2 – Dynamic Warm-up complex
10 one arm kettlebell (or dumbbell) swing (each arm)
25 barbell deadlifts
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
30 box jumps
20 man makers
15 goblet squats
15 inverted rows
2 minute jog at 50% intensity

Workout 3- Dynamic Warm-up complex
20 dumbbell military press
12 reverse grip pull-ups
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
15 walking lunges (each leg)
30 diamond push ups
20 floor wipers
15 barbell upright rows

Repeat all the above exercises once

Workout 4 – Dynamic Warm-up complex
25 dumbbell deadlifts
15 dumbbell clean and press
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
30 bench step ups
15 inverted rows
15 barbell squats
10 man makers
2 minute jog at 50% intensity

This article was written by military fitness expert Sergeant Michael Volkin.

Secrets of the Superhuman Food Pyramid: Pros and Cons of Raw, Grass-Fed Cow or Goat’s Milk

More and more consumers now seek out raw, grass-fed cow or goat’s milk. Bottled and cooled without going through homogenization and pasteurization, raw milk offers an array of benefits to health. However, one important consideration should be taken into account to ensure that you get to maximize the wholesome goodness that raw, grass-fed cow or goat’s milk has to offer.

Read further and discover more about the pros and cons of raw, grass-fed cow or goat’s milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Pros and Cons of Coconut Milk

Coconut milk is the thick white liquid extracted from mature coconut meat. Known for its characteristic creamy texture and sweet taste, coconut milk has gained popularity as a wholesome drink among health enthusiasts. Undoubtedly possessing an array of benefits, coconut milk should still be consumed on a moderate basis for a number of considerations.

Read further and discover more about the pros and cons of coconut milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman. Continue reading

Secrets of the Superhuman Food Pyramid: Pros and Cons of Non-Caffeinated Teas

Non-caffeinated teas have long been considered by health enthusiasts as a wholesome alternative to drinks loaded with harmful sweeteners like processed sugar, high fructose corn syrup, sucralose, aspartame or acesulfame. Processed in a variety of methods to remove most of the caffeine content, non-caffeinated teas indeed offer an array of health benefits. But while this is the case, non-caffeinated teas should only be consumed moderately for a number of reasons.

Read further and discover more about the pros and cons of non-caffeinated teas and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Benefits of Green Drinks or Powders

Green drinks or powders, just as the name implies, are food supplements made from a concentration or a combination of greens like spinach or kale, or edible marine plants like seaweed. Coming in convenient prepared form, it’s then very easy to integrate green drinks or powders into your diet to maximize their healthful goodness.

Read further and discover more about the benefits of green drinks or powders and why the Superhuman Food Pyramid recommends you include this source of hydration to help in your quest to Become Superhuman.

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How to Workout Like an Olympic Champion

The Full Body Workout You Need to Start Doing NOW!

The winter Olympic games are among us and as we see one chiseled athlete after another competing at what they do best it makes me want to reiterate to the fitness community what it really takes to have well defined muscles and slim waistline. I see one fitness blogger after another writing workout plans that tell you do hit the weights and do three sets of legs on one day, and three sets of another body part on another day.  The truth is getting a chiseled body doesn’t come with spending 15 minutes working out one or two body parts a day in the gym. Aside from eating healthy, you need to stimulate all the muscles in your body 3 times a week. A full body workout is especially useful for you 8-5ers who sit in an office all day waiting for that time you get to go to the gym to release energy.  Follow my 3 day full body workout routine below to ensure you hit all the right muscle groups in the right sequence.

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Secrets of the Superhuman Food Pyramid: Benefits of Kombucha

Kombucha is a sweetened black tea drink that’s been fermented with the use of a symbiotic colony of bacteria and yeast. This fermented drink’s origin can be traced back to Northeast China. Kombucha consumption then spread northwest to Russia in the early 1900s, and to Europe and the rest of the world from there. Known for its characteristic taste, kombucha is also touted for its manifold health benefits.

Read further and discover more about the benefits of kombucha and why the Superhuman Food Pyramid recommends you include this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Benefits of Coconut Water

Coconut water is undoubtedly one of nature’s most invigorating drinks. A clear liquid with a characteristic sweet and slightly salty taste, coconut water has become one of the more favored drinks by consumers out there. Touted for its superb hydrating properties, coconut water offers an array of other health benefits as well.

Read further and discover more about the benefits of coconut water and why the Superhuman Food Pyramid recommends that you include this source of hydration for your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Benefits of Soda Water

Soda water is water into which low levels of pressurized carbon dioxide has been dissolved. Soda water has long been considered a wholesome alternative to regular water. Soda water has that characteristic fizz and slightly sour flavor which is why it is preferred by those who dislike the flat taste of plain still water. And aside from it being a zero-calorie drink, soda water offers a handful of other health benefits as well.

Read further and discover more about the benefits of soda water and why the Superhuman Food Pyramid recommends you include this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Benefits of Filtered Water

Welcome to the drinks section of the Superhuman Food Pyramid. In this series, we will explore the variety of drinks available to us, as well as their effect on our health. Today’s article will focus on the wholesome benefits of filtered water and some recommendations on how to maximize its use.

You probably are already aware that your body is made up chiefly of water. It goes without saying that the quality of water you consume on a regular basis has a profound impact on your overall health and wellness. Filtered water, just as its name implies, is water that’s been subjected through a variety of water filtration media for purposes of decontamination. Filtered water isn’t only free of contaminants, like sediments and potentially pathogenic microorganisms, but it is also devoid of noxious metals and chemicals that are commonly found in tap water, and even in some bottled water brands.

Read further and discover more about the benefits of filtered water and why the Superhuman Food Pyramid recommends it to help in your quest to Become Superhuman.

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