Workout Difficulty: Advanced
With the new 300 movie premiering tomorrow I thought I’d post a true Spartan workout routine that I altered, which still holds all the same aspects. This circuit can be performed without gym equipment, though the right equipment would provide you with better results. This is a (HIIT) High Intensity Interval Training program, meaning if you desperately need rest during or in between sets it should be limited; for best results – no rest in between exercises is highly preferred. However, please consult with your health care professional before engaging in this or any new fitness routine; I am not liable.
As we all know, Spartans were some hardcore and highly disciplined machines. Their training methods were over-extreme, which is just how I like it. Beyond their extreme combat training methods, they performed grueling full force sprints, calisthenics and various endurance exercises. Here is your 3 part 300 Spartan training regimen.
- 25 – Pullups
- 50 – Deadlifts at 135 pounds
- 50 – Pushups
- 50 – Box jumps with a 24-inch box
- 50 – “Floor wipers” (a core and shoulders exercise at 135 pounds)
- 50 – “Clean and press” at 36 pounds
- 25 – Pullups
For a total of 300 reps
Training/ Sparring Session:
30 minutes to an hour of physical activity: boxing, sparring, basketball, soccer, or anything that involves constant motion and efforts. Sounds easy enough right?
- 10, 50-yard sprints at full speed
- 1 mile jog
Remember the importance of proper stretching and warming up. If you feel as though you lack the time to complete this whole routine at once, or lack the ability then break it up into 3 days. Day 1 perform the Warm Up activity. Day 2 perform the Training Session. Day 3 perform the Cool Down. Also remember hydration is a must when performing a program like this, drink lots of water before, in between when you can, and after this workout. Also, instead of “dining in Hell”, I highly recommend eating a healthy meal afterwards so you can get the most benefit from that grueling workout. Make an effort to prepare a meal that consist of 40% protein, 40% carbohydrates and 20% fats. “Seize Your Glory!“
“With the right mindset fitness is just a side-effect” – D’Vaughn Bell, 2012