Look And Feel Fit And Sexy With The Movie (300) Spartan Workout!




But, if you want to look and feel fit and sexy, if you want to improve your overall fitness levels (endurance, strength, etc.), the 300 Spartan Workout can certainly help you get there! There is also a modified version below you can do at home.

Check it out below!


You may have heard of the 300 workout before. It is actually the workout program which was utilised by the cast of the film 300 to get into shape, and consequently has become loved among those trying to enhance their fitness as well as those looking to include something extra to their gym routine. Here I will give you suggestions about how to construct your own 300 workout including an example of the one I like to use.

The Original 300 Workout

Firstly before giving the specifics of the 300 workout it’s important to understand that the stars in the movie were already in great condition before hand as most of them were actually stunt men. There is a lot of hype over this workout that appears to imply that every one the stars in the movie were fat but this workout formed them into the chiselled warriors that you view on screen, sadly though, that’s not strictly true. Don’t get me wrong, this workout is a great way to lose body fat and increase your fitness, however a miracle training program it is not. Below is the original 300 workout.

The exercise session must be finished as fast as possible with no rest.

Pullups – 25 reps

Barbell Deadlift with 135 lbs. – 50 reps

Pushups – 50 reps

24-inch Box Jumps – 50 reps

Floor Wipers – 50 reps

Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps

Pullups – 25 reps

As you can tell it’s quite a rigorous workout that involves 300 repetitions. It will certainly boost your fitness and get your body shedding fat, however is hard and requires some pieces of equipment.

Modified 300 Workout

As you have seen from the original 300 workout it’s quite a simple concept which happens to be excellent for us as it means we are able to adapt the workout for things that we are able to do at home.

Sit-ups – 50 reps

Squat – 50 reps

Push-ups – 50 reps

Lunges – 50 reps

Burpees – 50 reps

Mountain Climbers – 50 reps (With this you get your body in the press up position then bring one leg forward and under your chest, then push it back out straight while bringing the opposite leg up and under your chest. You pump your legs back and forth in a running kind of motion).

You can swap these exercise for anything you like. You could possibly include some pull ups, deadlifts, bench pressing… virtually anything. Obviously it’s not the original 300 workout, but it possesses the exact same principals and is GREAT for improving fitness. This can be done 1 – 3 times per week.

Enjoy yourself with this workout!

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