![]() One of the best benefits of leaving your house and heading to the gym is a sense of accountability and purpose. Instead of going to your local gym you can pull up and do the Body Spartan workout right in your own home. Please reply to my comment, as I want to change up my workout starting next monday, and would be happy to know if it's both strenght AND looks.Venturing out of your house in the middle of a full-blown pandemic to hit the gym may seem like more of a risk than a reward. I figured doing 50 clean & press with a barbell should be as effective if not more effective than single arm dumbbells with a 25 rep ratio. Is this workout good for strength too, or is it just physical?Īlso, instead of the one arm clean & press with a kettlebell / dumbbell, can I also do a clean & press with a barbell? I prefer barbells over dumbbells because of the stability, plus I know my form is good with dumbbells. My goal is to get the Spartan strength and look, so not just blow myself up and look strong, but actually be strong as well. As you can see it pretty much get's the same old same old. Wednesday - Squats, Overhead Press, DeadliftsĪll in a 5x5 program. Monday - Benchpress, Barbell Rows, Barbell Overhead Press I'm currently working for a V-Shape body, and I do the following: I usually throw in 3 ab workouts at the end. I honestly don't know why 3 sets is necessary and I never plan on doing a 3rd set. I would say do it one time through for the first month then progress to two times. Two of my buddies have tried it and quit after the 2nd time it's not easy. My best advice on this Spartan workout is keep the weights low you don't need big weights just do the reps correctly discipline yourself to that 30 second break and hit it again. You squat 3 reps to your left one to the middle 3 reps to your right and repeat. Take a bar load it with one 45 pd plate and place it in a collar on the floor. I also mix up the workout by going to YouTube you can pick up different exercises and mix it up. I'm back full workouts I generally do 2 sets of this workout. Doctors couldn't believe the shape I was in for a 41 yr old guy. I ended up getting hurt at work in April ruptured a tendon in my leg. I got down to a lean 205 and the inches I lost were incredible. The reason I do this is your heart rate should be pumping before starting this workout and when you're going through the workout you want to maintain that pump. I weighed 235 after 8 weeks of this program except I always start the workout with a 1.5 or 2.0 mile run at 5.5 mph ending at 6.5 mph roughly 20-25 min. I'm 41 years old a friend of mine got me into this 300 program last year. For more information on fat loss, check out the Fat Loss Expert Guide. Some of the cast members lost up to 40 pounds of fat while using this routine, rapidly transforming from flabby to ripped. It goes without saying that the 300 Spartan workout should be combined with a sensible eating plan based on goals and current bodyfat levels. Next, begin to perform leg raises, the first rep lifting the legs up and slightly towards the left and the next rep up and slightly towards the right.ĭiet. Unrack 135 pounds as if you were about to bench press, but instead of performing reps you hold the weight at arms length away from the body. If you do not have access to a box, try using a stable bench or or stacking several aerobic steps.įloor Wipers. Jumping into any intense workout system without a solid level of conditioning and exercise form puts you at risk for injury.īox Jumps. Make sure you take time to learn proper deadlift form and build up your overall conditioning before attempting the 300 Spartan workout. This is an intense workout system and should not be attempted by beginners. If you can't complete the required number of reps for an exercise you may rest for a brief period until you are able to continue. Do not rest between exercises and movements. The 300 Spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. It is an intense training system and is not meant to be performed every day. This is the original workout used the the cast of the movie 300, created by fitness trainer Mark Twight.
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