Exercises:
Okay, I Googled the 300 workout, and besides it being a beast to do, it seems to require a lot of different equipment. So, for those of us who are just in moderate shape, here is my take on the 300 workout. Make sure to stretch before you launch into it.
You do these exercises in RAPID succession, no break what so ever between each type of exercise. Once you have gone through one round, go run a minimum of 1/2 mile. Then do it again. This should take you no more than 20 minutes (if that).
Of course, this is just a small routine to do. I find it particularly handy when I am stuck on the road and living in hotels and the like. As part of an all around healthy habit, I make sure to also do the little things to help keep in shape. You know, take the stairs instead of the elevator, walk to meetings instead of drive, etc.
As I said, this is only a routine. Make sure that you vary your exercises. I try to do this 3 times a week, and then I'll do a day where I just lift or just run. That way I am not too focused on just one thing. I know this won't get me to look like those guys in 300, but hey, I'm a 40+ year old program manager... I don't expect to look like that anymore.