The Yates 300

Wednesday, January 01, 2014 • Silver Spring, MD 20910-2707

Happy New Year and let's get this year started with the right focus - CORE STRENGTH

I got the idea a few years back when watching the movie “300”. 300 is a 2007 American fantasy action adventure film based on the 1998 comic series of the same name by Frank Miller and Lynn Varley. Both are fictionalized retellings of the Battle of Thermopylae.

Looking at those hunky men fighting battles and being "ueberfit". Of course I was interested how they got in shape. I found the 300 workout: Can you Handle it?

Well, most of us don't but I thought how about we modify it so EVERYONE can do it!?!?


I like to challenge you to: The Yates 300


Starting today, every day and for the next 30-days you....

  • Do as many push ups as you can do without stopping. ANY push up counts, for instance, against the wall, on hands and knees, in plank position etc.
  • Do as many crunches as you can in good form. ANY variation counts, for instance, knees bent and feet on the floor, arms and legs together, legs straight etc.
  • Perform a wall squat and hold it for as long as you can in good form.


The next day, try to do one more repetition than the day before and hold it for just a second longer then you thought you could. I would like YOU to keep track of your own progress and log your results.


Over the next 30 days you will get stronger, see changes in your body

As for those peeps who thought they could not fit it into their schedule I challenge you to fit it in.


Tell me about your progress …..

Happy New Year

Heike Yates