The Spartan workout is a type of minimalist workout that was named and made popular by the Spartans in the popular movie 300. This weight training method features an intensive ab workout training regimen, a muscle building workout and a variety of strengthening exercises.
How do you get a Spartan body?
- Barbell Deadlift and Curl – 50 reps.
- Knee to Chest High Planks – 40 reps (20 reps per side)
- Bulgarian Split Squats – 30 reps (15 per side)
- Chin Ups – 30 reps.
- Abs Spring Ups – 50 reps.
- Barbell Chest Press – 50 Reps.
- Burpees – 50 Reps.
Is Spartan workout effective?
The 300 Workout can help you build muscle and lose fat. However, it’ll probably not get you in the same shape as the film’s Spartan warriors. The actors probably used additional workouts and dietary modifications to prepare for their roles.
How many times a week should you do the 300 workout?
This is the original workout used the the cast of the movie 300, created by fitness trainer Mark Twight. It is an intense training system and is not meant to be performed every day. The 300 Spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days.
How do I get a body like the Spartans in 300?
It’s daunting, and includes these weight-training moves:
- 25 pull-ups.
- 50 deadlifts at 135 pounds.
- 50 push-ups.
- 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 (a weight-lifting exercise)
- 25 more pull-ups — for a total of 300 reps.
How did Spartans stay fit?
Spartan Training Methods
Ancient Greek body building relied on performing body weight exercises such as push-ups or pull-ups. The Ancient Greeks would use resistance in their strength training methods by using stones, logs, animals or each other to help increase their strength.
What is the Spartan diet?
The Spartan diet focuses on whole, organic foods. The diet includes mainly Greek and Mediterranean food like olives, olive oil, figs, grapes, apples, avocado, green vegetables, eggs, turkey, chicken fish, whole grain bread and wild rice.
How did the 300 actors get so ripped?
Flipping massive tires, sprinting while being tied to a bungee cord, olympic ring exercises, and other unconventional exercises worked out his entire body and kept his muscles guessing, shocking them into continual growth and development. … Pull ups will work every muscle in your back, biceps, and forearms.
What muscles do floor wipers work?
Muscles at work during floor wipers:
- erector spinae (lower back)
- pectorals (chest)
How much can Kevin Hart curl?
8. Hart flashes his ripped biceps as he does barbell curls with 90 pounds on each side: Build some serious size on your arms with this 4-move dumbbell workout from Men’s Fitness.
How do I get fit like a Viking?
Workouts such as push-ups, burpees, and pull-ups can also be included in the Viking workout. As long as you remember to actually work out like a Viking. This means including exercises in supersets rather than regular sets. What’s important above all is to really push your body to its limits, and then beyond.
How often did Gerard Butler do the 300 workout?
To execute the 300 workout, Gerard had to train 5 to 6 days a week for 4 months. He didn’t do any exercises to train individual muscle groups. He did exercises that worked his whole body and literally beat the crap out of him.
How did Spartans treat their wives?
To contemporaries outside of Sparta, Spartan women had a reputation for promiscuity and controlling their husbands. Unlike their Athenian counterparts, Spartan women could legally own and inherit property and they were usually better educated.
Did Spartans train everyday?
Spartans trained every single day.
It started at age 7 when they were taken from their families and placed in the Agoge. For the next 13 years these boys became men, and some of the finest warriors that ever lived.