The spartan workout is an exercise program driven by the film 300, which tells the story of precisely how Spartan King Leonidas led his armed forces of 300 men against the Persian army of over one million in the Combat of Thermopylae in 480 B.C.
The stars were required to undertake an intense training course to copy the muscular physiques that real Spartans would have had throughout that period of time. The spartan exercise program is recommended for advanced gym goers due to its higher intensity level. This work out specializes in strength workouts to be able to build hefty muscles while limiting body fat to encourage a lean physical appearance.
Have you got what it takes to appear like the Spartan King?
Gerard Butler, the superstar behind all that muscle, required to work with two different trainers simultaneously, six hours a day for four whole months before filming. The Spartan work out entails a variety of workouts that focus on building muscle strength and also endurance, as well as burning fat, all in the quickest amount of time achievable. Gerard Butler even claimed 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 exercise routine has indeed paid off.
How does the Spartan workout go?
Starting point, keep your diet simple. It is important to eat throughout the day in small portions to make sure that you keep an extra of energy when it is time for your Spartan workout. One of these small foods should include at least one fruit or salad meal. This will assist 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 all through the week is also vital. Having a glass of milk with a few of your meals will also fill you up and never having to gorge yourself. Water is important to have at the ready at all time. Taking lots of juice is also important for the Spartan workout to remain constantly hydrated and to provide the essential vitamins required.
To obtain the most out of the Spartan workout, it is advisable to workout your thighs and leg – 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 example, through running or walking – is vital for the Spartan workout, which over time will help you develop a bigger and better upper torso because of the release of muscle growth hormones into the body system.
For the spartan workout , a pull up bar is obviously a must. There are numerous pull up techniques for a complete workout, but the motions themselves are natural and advantageous when it comes to the Spartan workout – ensure the pull up bar you buy comes with brackets for your doorway.
Aside from building muscle, flexibility is a very important aspect. Make sure that you always stretch before exercising. Doing something that needs free weight movement throughout the week goes a long way towards achieving the perfect Spartan workout. The primary idea is to maximise all sorts of actions. Training with low reps and high weights is essential as well – to shock the muscles – but many people over-do it by lifting wrongly and not maximizing the motion.
Examples of a Spartan workout:
– 25 repetitions of pull-ups
– 50 reps of 135 lbs dead lifts
– 50 repetitions of push ups (constructs muscles)
– 50 reps of 24-inch box jumps (strength and endurance)
– 50 repetitions of floor wipers
– 50 repetitions of 1-arm 36 lbs Kettle bell
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