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Ready to become a Spartan Warrior? With some training its possible to do. This workout is a decently quick one and will push you to the extreme. There is NO required equipment needed for this workout. Just find a good spot on the floor and maybe turn on some music and begin.

The point of this workout is to complete it as quickly as possible with as few breaks as you can.  Retaining perfect form is a must throughout the entire session. Complete one excercise with precision, then move on to the next immediately or with only a few seconds break. These are all simple excercises, but when they are put together, they make the ultimate workout.

An optional addition to this workout is to add a flight or two of stairs inbetween each excercise. This will make your legs steal neccessary oxygen from your arms and abs, putting them under more stress for a better workout.

Spartan 300 Workout

• 30 pushups, elbows in.
• 30 pushups, elbows out.
• 15 pushups, hands as close to your hips as possible.
• 20 pushups keeping one hand away from you, and the other near you. (alternate hands each pushup)
• 10 dip/dive pushups.
• 10 clap pushups, push off the ground and clap hands before landing.
• 10 inclined pushups, put your feet on something about a foot tall.
• 30 second ab hold, lay down on your back and lift both your feet and your shoulder blades off the ground a few inches.  Do not allow your feet to go too high or touch the floor.  Leave your hands to either side of you not touching the ground.
• 30 second ab cross-over sissors.
• 30 second ab hold a second time.
• 10 leg lifts, lay down to some sort of post, hold on to it with your hands and lift your legs up to a near 90 degree angle.
• 10 leg lifts, same thing, now lift your legs up further in the air after you reach 90 degrees.
• 50 V-sit ups, same thing as a normal sit up only you bring your legs up as well as your sholders.
• 1 forward plank held for 60 seconds (or longer if you can), push up position with elbows/forarms on the ground.  Have your hands together like you are praying. keep back as straight as possible and don’t allow your butt to sink down too low or up too high.
• 5 normal pushups in between each plank, 15 total.
• 2 side planks held for 45 seconds (or longer if you can), one elbow/forearm on the ground with the other in the air, facing to the side, keep same position as a regular plank.

Tips

• Remember to drink lots of water afterwards, some before, and a little while doing exercise.
• You can go a little out of order if you wish too, just make sure that they are done with little breaks!
• Do this workout at least 2 times a week and keep it going.
• Try not to do 2 Spartan workouts, one the day after the first… the second day is needed for recovery so that you can build up for the next one.
• EAT, much of what you are is what you eat. So keep a heathly diet to get good performance with this workout.
• Complete in good time. 20 minutes is perfect, but don’t cheat yourself. If you are finishing in less than 10 minutes, I can tell you that you are doing something wrong. (pushups or sit ups are done too fast, slower will give you a better workout)  If you are above 30 minutes, you could just be out of shape, but try to take less breaks.
• Roar when necessary to get that last pushup or sit up done.

Warnings

• Be sure you are physically fit to do this workout.
• Stretch.

Ready to become a Spartan Warrior? With some training its possible to do. This workout is a decently quick one and will push you to the extreme. There is NO required equipment needed for this workout. Just find a good spot on the floor and maybe turn on some music and begin.

The point of this workout is to complete it as quickly as possible with as few breaks as you can.  Retaining perfect form is a must throughout the entire session. Complete one excercise with precision, then move on to the next immediately or with only a few seconds break. These are all simple excercises, but when they are put together, they make the ultimate workout.

An optional addition to this workout is to add a flight or two of stairs inbetween each excercise. This will make your legs steal neccessary oxygen from your arms and abs, putting them under more stress for a better workout.

Spartan 300 Workout

• 30 pushups, elbows in.
• 30 pushups, elbows out.
• 15 pushups, hands as close to your hips as possible.
• 20 pushups keeping one hand away from you, and the other near you. (alternate hands each pushup)
• 10 dip/dive pushups.
• 10 clap pushups, push off the ground and clap hands before landing.
• 10 inclined pushups, put your feet on something about a foot tall.
• 30 second ab hold, lay down on your back and lift both your feet and your shoulder blades off the ground a few inches.  Do not allow your feet to go too high or touch the floor.  Leave your hands to either side of you not touching the ground.
• 30 second ab cross-over sissors.
• 30 second ab hold a second time.
• 10 leg lifts, lay down to some sort of post, hold on to it with your hands and lift your legs up to a near 90 degree angle.
• 10 leg lifts, same thing, now lift your legs up further in the air after you reach 90 degrees.
• 50 V-sit ups, same thing as a normal sit up only you bring your legs up as well as your sholders.
• 1 forward plank held for 60 seconds (or longer if you can), push up position with elbows/forarms on the ground.  Have your hands together like you are praying. keep back as straight as possible and don’t allow your butt to sink down too low or up too high.
• 5 normal pushups in between each plank, 15 total.
• 2 side planks held for 45 seconds (or longer if you can), one elbow/forearm on the ground with the other in the air, facing to the side, keep same position as a regular plank.

Tips

• Remember to drink lots of water afterwards, some before, and a little while doing exercise.
• You can go a little out of order if you wish too, just make sure that they are done with little breaks!
• Do this workout at least 2 times a week and keep it going.
• Try not to do 2 Spartan workouts, one the day after the first… the second day is needed for recovery so that you can build up for the next one.
• EAT, much of what you are is what you eat. So keep a heathly diet to get good performance with this workout.
• Complete in good time. 20 minutes is perfect, but don’t cheat yourself. If you are finishing in less than 10 minutes, I can tell you that you are doing something wrong. (pushups or sit ups are done too fast, slower will give you a better workout)  If you are above 30 minutes, you could just be out of shape, but try to take less breaks.
• Roar when necessary to get that last pushup or sit up done.

Warnings

• Be sure you are physically fit to do this workout.
• Stretch.

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