Have you ever watched the movie The 300 about the battle of Thermopylae where 300 Spartans took on like a half million Persians? It's a very visually appealing film and the abs and physiques of the male actors basically tell every man that their flabby and that they need to get in shape. A lot of people are interested in doing a workout that can get them the type of physique that the men in the movie had and it is possible if you're willing to put in the very hard work it requires.
The 300 workout was actually invented by an old acquaintance of mine Mark Twight for the actors of the movie and if you ever met Mark you know he lived by the adage "No Pain No Gain" when he came to working out. I'm not lie to you and tell you that it's easy; in fact, Mark once boasted that some Olympic athletes are able to complete this work out. Gerard Butler, the star of the 300 had to work up to completing the 300 workout and once he finally accomplished completing the work out, it still took him 12 full weeks of doing the 300 workout to obtain the physique you saw in the film.
The name 300 workout comes from the total number of repetitions. You do 25 pull-ups, 50 push-ups, 50 deadlifts (using 135 pounds), 50 box jumps (with a 24 inch box), 50 clean and press using 36 pounds, 50 floor-wipers using 135 pounds and then 25 more pull-ups at the workout end for a total of 300 reps. Now this workout is just the base of the 300 workout. You still have to do your cardio, kettle ball and medicine ball workouts, barbells, lifting and plyometric workout. That's a lot isn't it?
I know you're saying this is impossible. Wrong! The thing about the 300 workout is you can do it at whatever pace you need to it can be broken down into segments and even done over a couple of days when you first start out. Every person who's actually committed to this workout and followed its core blueprint not only gained muscle size but they also dropped a significant amount of body fat and had dramatic changes in body composition.
The key to successful 300 workout is to make sure you vary your workout and do high-intensity days along with low intensity usually starting with a 3 hi followed by 2 low, then 2 high followed by3 low etc… I would say the best form of training to accompany the 300 workout would be something MMA style because that would work on endurance, strength and explosiveness while still staying true to the primal nature of this workout.
This may be an extreme workout and something that you are not able to sustain long-term but if you give it a month and a half of your time I guarantee if you really try you will see major results especially in your abdominal region and shoulder area.