Spartan Workout – How to Look Like Leonidas
The Spartan workout is an exercise regime based on the movie 300, which tells the story of how Spartan King Leonidas led his army of 300 men against the Persian army of over one million in the Battle of Thermopylae in 480 B.C.
The actors had to undergo an intense training routine to replicate the muscular physiques that real Spartans would have had during that period of time. The Spartan workout regime is recommended for advanced gym goers because of its high intensity level. This workout focuses on strength exercises in order to build hefty muscles while limiting body fat to encourage a lean appearance.
Spartan Workout- Do you have what it takes?
Achieving this look does not come easy. Gerard Butler, the man behind all that muscle, had to work with two different trainers simultaneously, six hours a day for four whole months before filming. The Spartan workout consists of several different exercises that focus on building muscle strength and endurance, as well as burning fat, all in the quickest amount of time possible. Gerard Butler even stated that the training was so rigorous that, “By 13 minutes you’re vomiting on the floor.” But all that hard work and dedication towards the Spartan workout has indeed paid off.
How does the Spartan workout go?
First step, keep your diet simple. It is vital to eat throughout the day in small portions to make sure that you keep a surplus of energy when it is time for your Spartan Workout. One of these small meals should include at least one fruit or salad meal. This will help fill you up for your Spartan workout and give your muscles an extra boost. A steady diet of chicken and fish combined with brown rice – for extra energy – a few times throughout the week is also vital. Having a glass of milk with some of your meals will also fill you up without having to gorge yourself. Water is important to have by your side at all time. Drinking lots of juice is also vital for the Spartan workout to keep you constantly hydrated and to provide the essential vitamins needed.
To get the best out of the Spartan workout, it is critical to work on your legs – a step up box with a small set of dumbbells would do the trick, along with squats and lunges. Working on the lower body – for instance, through running or walking – is essential for the Spartan workout, which over time will help you develop a bigger and better upper torso thanks to the release of muscle growth hormones into the body.
For the Spartan workout, a pull up bar is unquestionably a must. There are many different pull up techniques for a complete workout, but the movements themselves are natural and beneficial when it comes to the Spartan workout – make sure the pull up bar you purchase comes with brackets for your doorway.
Apart from building muscle, flexibility is a very important aspect. Make sure that you always stretch before exercising. Doing something that requires free weight movement throughout the week goes a long way towards achieving the perfect Spartan workout. The main idea is to maximise all sorts of movements. Training with low reps and high weights is important as well to shock the muscles but most people over do it by lifting wrongly and not maximizing the movement.Spartan Workout as follows:
- 25 reps of pull-ups
- 50 reps of 135 lbs dead lifts
- 50 reps of push-ups (build muscles)
- 50 reps of 24-inch box jumps (strength and toughness)
- 50 reps of floor wipers
- 50 reps of 1-arm 36 lbs Kettlebell
So are you all pumped up now to start your Spartan workout?
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