The gerard butler 300 workout was designed by mark twight. This weight training method features an intensive ab workout training regimen, a muscle building workout and a variety of strengthening exercises. The spartan workout plan takes 4 weeks to complete, requires 4 days per week, and requires an expert skill level. All exercises in this spartan race workout can be done with a spartan pancake. Running isnt the only thing you can do to improve your performance in spartan races.
Dec 17, 2016 stack expert rob decillis provides a complete 8week spartan training program designed to prepare you for the spartan beast race. High octane ultimate sandbag training spartan training. If thats not possible, choose a hilly course or side walk and road. Poster series the body you want the spartacus workout this cuttingedge circuit routine can strip away fat and define every muscle in your body by adam campbell and rachel cosgrove, c. Adequate sets, repetitions, and intervals are listed based on the aim of each exercise. Spartacus workout pdfjust how did gerard butler and the rest of the spartan warriors get so lean and ripped withsolid muscle for the movie 300, and more importantly, how did they manage it in a very shorttime frame to prepare for the movie. The 300 spartan workout is best approached like a fullbody training system, using it 3 times per week on alternating days. This is the intense 300 spartan workout used by the cast of the movie that delivers results. To say therapy and all the training i had performed was a failure would be an understatement. The aggressive strength primer for kettlebell training by.
Left high lunge right high lunge high push up hollow hold 15 minute stairmaster workout 5 minute stairmaster warm up for 10 minutes, every minute on. Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 10 min brisk walk. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. Spartan workout pdf file mireille roseth may 24, 2017 valentinesday workout pdf archive spartacus workout from men s health how to pick a program spartan. Success in life follows success on the spartan course. As the founder and ceo of spartan race, he has a solution for every common excuse you can think of.
Official 300 workout spartan challenge routine mens. Get fit at home or at the gym with bodyweight workouts and training no equipment is required for most exercises and our custom workout plans take just few minutes per day to build muscle and lose belly fat in the comfort of your own home. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. Funk roberts spartan training system 4 week workout. Poster series the body you want amazon web services. The spartan workout you can see below that is basically the most popular one. Men and women everywhere, from all walks of life, were eager to learn how king leonidas gerard butler and his spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.
Again, the overload is that you should be doing them faster and harder. As we progress into our spartan race beast training, our intention is to continue to build on your previous training from our last 28day program, the spartan race super training plan. As soon as the 300 movie came out, the 300 workout came out. How to structure a workout for size and strength page 22 the kettlebell solution for speed and explosive strength page 27 the kettlebell solution for mma strength and conditioning page 29 beyond kettlebells. The truth is, the training regimen was the brainchild of the mens trainer, mark twight. Complete the sparta hit high intensity training circuit workout for 3 days each week and you will be lean and mean like a spartan warrior is supposed to be. The 15minute plyo box bodyweight workout to uplevel your lifting game. Unless you build the worlds craziest jungle gym in your backyard, its difficult to properly train for a spartan race.
If you commit to spartan fitness training, well be with you every step of the way no matter your desired path. Or just download this pdf, print it or save it to your phone and take it to the gym like i do. In consideration of being allowed to participate in any way in the above referenced spartan race competitions, races, related events the event andor activities, i, the undersigned, acknowledge, covenant and agree that. This sparta workout plan is different from the spartacus workout plan outlined on a different part of the site because this workout is a pure circuit workout. Once i was discharged from the team that also meant therapy as well. With this training guide you have all the information you need to get your spartan journey started. This gerard butlerinspired 300 spartan workout plan was used not only by gerard butler but also by other cast members of the popular 2006 movie 300 to prepare for their roles as king leonidas and his mighty and mightily ripped spartan.
Our daily wod not only helps you prepare for spartan glory but also gets you off the couch and on the road to a happier, healthier you. Mar 21, 2020 the best home workout mma spartan free bodyweight fitness. Fitness tabata blasters tabata workouts single tabata exercises these tabata workouts are 4 minutes long using one exercise. During this spartan workout training program, our main goal is to significantly strengthen your grip and to increase your mileage. These three companies, along with a slew of other upandcoming events, are all considered qualifying races to enter the ocr world championships.
Complete each exercise with a corresponding number once before beginning back at the start of the set. These exercises should be used in conjunction with a proper diet of nutrient dense foods to fuel your body through each. Below, youll find a list of spartanapproved bodyweight exercises that will help you build strength, power, and endurance, while duly toning and sculpting. Couch to sprint training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 4 10 min brisk walk 4 min jog 2 min walk repeat all 5 times finish with mobility 1 exercises dynamic warmup 7 pushups. The funk roberts bodyweight workouts for fat loss 4 week workout plan introduction congratulations on taking the first step into your. Apr, 2007 for a spartansized challenge to your daily routine, consider this your new fitness gauntlet. Going for a pump by performing exercises in endless reps with light weights, a method advocated by many bodybuilding gurus is a waste of time.
I was left to live the rest of my life and living it in pain and discomfort was unacceptable. Try this 300rep spartan workout used by the cast of the moviefor a fullbody transformation. Spartan obstacle tutorial sled drag watch video atlas carry tutorial watch video a frame cargo net tutorial watch video spartan race rope climb tutorial watch video spartan race seven foot wall tutorial watch video spartan race inverted walls tutorial watch video spartan race spear throw tutorial watch video monkey bars training watch video. Just you, your body and a commitment that youre willing to put in the effort. Welcome to your new spartan race training program, spartans. The 300 workout train like youre one of the 300 spartans. Your last choice is a sports facility with fields and. Thats exactly why we developed the spartan bodyweight workout program.
If the workout says isometric lunge, accumulate seconds or minutes, this means that you may take as many breaks as you want, however only the time actually spent in position and with proper form counts toward the time prescribed in the workout. Oct 04, 2010 even though this spartan abs workout targets your abdominals its still going to give you a decent full body workout, but for a complete total body workout see the ones in the above links. Of all the ocrs around, the most popular and competitive include the spartan race, tough mudder, and the warrior dash. Spartacus workout pdfjust how did gerard butler and the rest of the spartan warriors get so lean and ripped withsolid muscle for the movie. For another great workout, lay the log on the ground and stand over it the log is between your legs and grip one of the handles and raise it for a great workout for your arms. For a spartan sized challenge to your daily routine, consider this your new fitness gauntlet. Try this 300rep spartan workoutused by the cast of the moviefor a fullbody transformation.
This workout program is your blueprint to that lifestyle. Bodyweight rows 15 reps using an overhand, shoulderwidth grip. All exercises are done without scheduled rest between moves. The perfect spartan race workout plan verywell fit. With the exercises chosen in this spartan workout, you can determine the number of repetitions and intensity you. Spartan males did not become full citizens with full rights, an equal to the other spartan men, until they reached the age of thirty. The workout focuses on olympic lifts, functional training, and metabolic body movements. This is the original workout used the the cast of the movie 300, created by fitness trainer mark twight. All you need to do is get off the couch and start to move. Arm workout for massive biceps and triceps body spartan. I usually do this workout only once or twice a week along with other metabolic resistance training and hiit workouts.
Its a scientific marvel of a 12week mass gain program from body spartan founder and wwe superstar, gabe tuft. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Spartan training guide our commitment in not just bringing this world class race series to australia, we want to share the knowledge and tools we have gathered to ensure you can enjoy training for your first spartan race safely and with confidence. These movements are a great addition to any workout, as theyre relatively simple to master, require no expense, and can be performed anytime, anywhere. The spartan bodyweight workout program consists of three bodyweight workouts that target strength, athleticism, and endurance. Bodyweight squats 25 reps stand as tall as you can with your feet spread shoulderwidth apart. They lived in the barracks sleeping with other soldiers and eating his meals with the other soldiers, often until they reached the age of sixty. Spartan 300 workouts exercises to build a spartan physique.
Get out there, embrace your madness, andbecome a spartan oh, and be sure to sign up for the ezine starting strong to get monthly strength training, exercise, and diet tips emailed to you and access to the free ebook train smart, eat smart. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. For each workout level basic, intermediate and advanced, steve teaches all of the exercises individually so you can learn to perform them correctly during the actual 300 spartan workout. Feb 20, 20 the gerard butler 300 workout and diet is a 56 day routine.
The 300 body how to build a spartan physique rj bautista. The spartans physical and military training 7 soldiers. Taking the hard route is many times, not the fun route. This sixsession program from daily burn is based on spartan sgx training and is designed to help athletes at any level conquer the obstacles of a spartan race. Our goal is for you to walk into any spartan race super with confidence regardless of. Grab a workout for today, tomorrow, or whenever you need one. Mar 25, 2020 the spartan workout is a type of minimalist workout that was named and made popular by the spartans in the popular movie 300. Gabe, priscilla, howard, brian cage, christina, and adrianna, grab several fans from the tour stop and put them through an amazing. Spartacus workout from mens health shrinkinguy fitness.
This is the only workout in this spartan workout plan where theres a pass for using cardio machinery. But a new workout program by the race creators, called spartanfit, aims. Full body workout at home without equipment download pdf. Gabe, brandon, and guest, randy, annihilate their arms in this crazy triceps and biceps workout. By the end you will dominate the 300 workout 25 pullups, 50 deadlifts, 50 pushups, 50 box jumps, 50 floor wipers 50 kettlebell clean and presses and another 25 pullups. It is an intense training system and is not meant to be performed every day.
You can do the regular 300 workout the first week and then switch to the other workout using 3 free weight exercises on the second week and so on. The gerard butler 300 workout was designed by mark twight, a record holding mountain climber and lead personal trainer of gym jones in salt lake city, utah. These 5 exercises can be implemented into your current workouts to give you much better performance and will. Therefore, these sessions will focus on this horrible, all over body exercise. The spartan warrior advanced workout is the ultimate training program. This 12week program is meant to take a novice and prepare them for a spartan super obstacle course race.
Sep 14, 2017 running isnt the only thing you can do to improve your performance in spartan races. Pushups 15 reps get down on all fours and place your hands on the floor. A happy and healthy lifestyle takes work and discipline. The editors and publishers advise readers to take full responsibility for their safety and know their. The spartan workout of the day wod provides a road map to physical health and happiness. Sure, you can get a good idea of it from watching one of the numerous the spartan movies, or maybe playing some video games, but just how fit were those elite fighters.
Training anybody has the potential to train for, and participate in, a spartan race. Ive done it a couple of times now and it is challenging both from a strength and cardio perspective. Funk roberts spartan training system 4 week workout challenge. The key to maximizing your results using tabata is performing each interval at maximum intensity here are some of my favourite exercises to use with the 2010 tabata protocol that you can. All the body spartan workouts in one, easytosearch location. If you dont walk out of the gym with a killer chest pump let us know. Get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home. This workout was an absolute killer and if you give this a try make sure you are well rested beforehand and warmup correctly hope you all enjoy this 300 workout.
Unleashed will pack on massive amounts of lean muscle mass while maintaining and even losing body fat and youll see it in the first 14 days for free. Destroy your chest with this weeks workout today body spartan brand ambassador david larson takes us through one of his favorite chest workouts. Hike and hike with jugs if possible, perform this hike on a difficult wooded trail. Whether youre training for a spartan race or simply want to work on your strength, endurance, and athleticism, the daily burn spartan training program is for you.
Get out there, embrace your madness, andbecome a spartan. To download a pdf of the 300 workout routine, simply rightclick here and then click save as. This program is designed based on obstacle specificity. The beauty of this spartan workout is that it can be completed in under 10 minutes. When the 300 movie came out, men and women everywhere were eager to learn how king leonidas and his spartan warriors got their abs of.
Whether youre tired from a long day at work, swamped with chores and errands, or just dont want to, these are excuses youll have to battle every time you workout. Click the graphic below to go to the web site and wade through the popup advertisements. These sessions are up to your interpretation, however, i have done workouts where i increase the number of burpees i perform every minute 1 in the 1st minute, 2 in the 2nd etc or for an intense workout, every 30 seconds. Its loaded with super sets for arms combined biceps and triceps, as well as super sets for just the biceps and just the triceps. Download a pdf of the 300 workout routine that actor gerard butler followed to become the muscular king leonidas of sparta in the movie 300. Licensed to youtube by adrev for a 3rd party on behalf of zero to sixty. And those are two of the big draws for obstacle racing, too. You can do it as a team challenge with events like tough mudder or choose to do individual races like spartan race, but in both cases you will be amongst large groups of people and you will get to run through various obstacles although i must be honest and say in all the times i ran various obstacle courses in the military i never.
Take the first step towards a spartan mindset and set your workout days in stone. Jan 12, 2012 donate if you find this video useful 3 days a week. When training for a longer race, hill repeats can build to 8 reps but any more than that is overkill, says godin. There are three phases to this training plan, separated into 4 week cycles. The body spartan invasion tour stops at the ufc gym just outside dallas, tx for a killer group workout. A training guide for dominance natural healthy living this will definite make me think again about eating french fries. In your first workout, you will do 10 strides and carries, walk or run easy for 3 minutes and then do 10 more strides and carries.