Spartan Home Workout: accept the challenge and transform your body

By far one of the most popular workouts ever, if not the most popular, was the 300 workout that the actors in the movie “300” performed while training for their roles.

While the traditional 300m workout was a “right of way” rather than a frequently performed workout, people still loved the idea and even became addicted to the notion that the workout created.

The original 300 workout consisted of several different exercises performed for a prescribed number of repetitions, with the total number equaling 300.

That workout required weights and other equipment, but you’re about to get a “Spartan home workout” that doesn’t require any equipment. The only thing you will need for this workout is your body weight.

There are a few things that need to be kept in mind before diving into the training. First: This is not going to be easy! You are going to perform full body exercises that will make you breathe hard and heavy. Second: You can do this workout once a week if you want. If you do, be sure to decrease the amount of time it takes you to complete the entire workout. However, you can also use this exercise less frequently to test your strength and stamina levels.

This sample workout will help you burn pounds of body fat, build lean muscle, and dramatically improve your conditioning levels.

Spartan training at home

• Bodyweight Squats x 50
• Close grip pushups x 25
• Door handles x 25
• Burpees with Push-ups x 20
• Alternating forward lunges x 20 each leg
• Mountaineers x 20 each side
• Door handles x 20
• T-push-ups x 10 each side
• Burpees x 20
• Romanian single leg deadlift x 20 each leg

Perform the prescribed number of repetitions for each exercise before moving on to the next. You don’t have to perform all the repetitions without stopping. For example: if you have to take a break during your 50 bodyweight squats, that’s fine. Just complete the circuit as quickly as possible and make sure you time yourself. Oh, and just so you know there are a total of 300 reps in that workout.

Create your own Spartan workout at home

Once you get bored or too advanced for that workout, feel free to design your own. Just be sure to choose large, compound exercises like the ones listed above. Also, be sure to choose exercises that target major muscle groups. Push-ups and all the variations work the chest, shoulders, and triceps. Pull-ups and inverted rows are perfect for your back and biceps. All squat and lunge variations target the lower body.

one more piece of advice

You can also increase the difficulty of the training provided. Just increase the number of repetitions for each exercise; anywhere from five to 10 additional repetitions for each. Or, you can increase the total number of repetitions to 100 and divide that number evenly between the exercises.