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Spartan Exercises

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Spartan Health
and Fitness Program

Ancient Spartan exercises.

The film "300" is about a group of ancient Greek warriors known as the Spartans who fearlessly defend their way of life while showing off their incredibly ripped physiques. Inspired by the men in the movie, audiences wanted to find their own Spartan body and demanded to know how the actors did it. The 300 workout soon surfaced as part of the answer.

The 300 workout is something that actually came from what the movie actors did in order to train and get the results in looking the way that they did when shooting the movie started. All the actors were taken through these brutal workouts for three months before the filming started.

But it should be added that this workout is not for beginners because of its intensity and difficulty. The cast and crew only took on the 300 workout after they had a solid background in training and were well-conditioned. For a person just starting out, one could, at best, be extremely sore and discouraged.

At worst, one could be at risk for health problems and injury. For people new to exercise, completing this workout should be considered a goal to work toward rather than a first-time thing. The 300 workout, so named because it includes 300 total reps, is a timed fitness test that involves six moves done for high reps. The goal is to complete the following exercises in as little time as possible:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 floor wipers
50 kettleball clean and press
25 pull-ups
Floor Wipers and Kettleballs

It should be noted that the term floor wipers involve lying on the floor with a 135-pound barbell pressed up in a chest press position. The feet are held together, legs straight, and brought to touch each plate of the barbell to count one repetition. This works your core and demands a lot from your body because you need to keep the barbell suspended and also keep your body rigid while completing the exercise.

A few additional notes need to be added to explain the above Spartan workout correctly. To begin with the kettleball is an iron ball with a handle. It's an old-school piece of equipment that is now making a comeback in core training.

When doing the box jumps listed above, you jump up onto the box with both feet, and then hop back down to the floor. If you can pogo up and down, it will improve your time.

This program can be taken to an intermediate level before it gets taken to the advanced level and when taken to the next step it will look like this.

Pull-ups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pull-ups - 25 reps

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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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