The Spartan workout is an intensive weight training circuit.
Commonly known as the 300 Workout, the Spartan workout takes its name from the ripped and muscled Spartans who starred in the movie "300." The workout used by the main actors and trainers in preparation for the movie focused on minimalist and full body routines, and was completed in as little as 12 weeks for some actors. Completion of the Spartan workout requires a full body routine consisting of 300 repetitions done with as little rest as possible.
Instructions
1. Complete 25 pull ups on a straight pull up bar with your palm facing your body and your arms shoulder width apart. Pull your chin over the bar, and lower your body until your arms are straight at the bottom.
2. Dead lift 135 pounds 50 times. Do this with a straight bar and two 45-pound plates. Lift the weight from the ground with your lower body, keeping your knees bent and your back straight. Lift the weight with straight arms up to around your waist and use your legs to bring the weight back down.
3. Complete 50 push ups with your arms shoulder width apart and your back straight.
4. Do 50 box jumps onto a 24-inch platform, jumping with both feet on the ground each time. Stand about one foot from the platform and land with both feet on the platform at the same time.
5. Do 50 floor wipers. Complete this by laying on the floor on your back and holding a 135 pound straight bar in the air with your hands. Keep the arms straight and the weight in the air. Use your abdominal muscles to lift your legs into the air, at a perpendicular position to your body. Lift to the left side and swing the legs to the right to complete one repetition.
6. Complete 50 clean and press lifts with a 36 pound kettlebell. Do 25 with one arm and 25 with the other arm. Lift the kettlebell from the ground to your shoulder with one arm and straighten your arm straight upwards into the air to complete one repetition.
7. Complete another 25 pull ups to end the Spartan workout.
Tags: with your, your arms, your back, your body, arms shoulder, arms shoulder width, arms straight