300 Workout for Women

300 Workout for Women

Women need to strength train for fat loss. That’s surprising… And women can also train hard. That’s surprising to a lot of folks as well. Here are some cool workouts for women’s weight loss.

Now just because the “300-workout” was built for a guy’s movie doesn’t mean we can’t modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.Let’s do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pull-ups – 5 reps (if you can’t do real pull-ups, use the assisted pull-up machine or even pulldowns)
b) Deadlifts with 25lbs – 30 reps (in the original workouts, they used 135 pounds. We’ll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).
c) Pushups – 20 reps (do a combination of regular and kneeling if necessary)
d) 12-inch Box jumps – 25 reps
e) Floor wipers – 20 reps (Use the EZ Curl Bar again, or a broomstick)
f) 1-arm Clean n Press with 10lbs Kettlebell – 20 reps total, not per arm
g) Pull-ups – 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember – minimize the rest between sets):

5 bodyweight rows
15 bodyweight squats
5 pushups
50 jumping jacks
10 mountain climbers
10 lunges
5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don’t train like this every day.

And as always, train safely. If you aren’t sure about the technique, your form, or don’t feel comfortable with the workout, skip it!


  1. The 300 workout for hardcore women should be everything the same just instead of pull ups do bodyweight rows, and the weight should be 75 lbs for floor wipers and dead lifts and 15 lbs for clean and press. Meghan did it in under 10 min with this.

  2. How many different 3oo workouts are there?
    I have the Steve Maxwell DVD, is this the definitive 300 Workout?
    Seems really tough towards the end. Definitely not for beginners

    Stay strong

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