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The 300 Spartan Body Weight Workout

Updated: Feb 17

(Below are 2 variations of the 300 Spartan Workout. One with rep range and the other with timed exercises)

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300 Spartans Workout

The 300 Spartan Body Weight Workout is a high-intensity workout that can be done with or without any equipment. It is based on the workouts that the Spartan warriors would do to prepare for battle. It consists of a series of body weight exercises performed in quick succession with minimal rest periods. For the more experienced, there are things we can add to make our workouts harder. Next to the workouts below are links to these items if you are ready to push yourself to the next level Spartan!

Here is one of the 300 Spartan body weight workout:

  1. Warm-up: 5-10 minutes of light cardio and dynamic stretching.

  2. Push-up: 25 reps. Push-up bars

  3. Pull-up: 25 reps. Doorway Pull up bar

  4. Squats: 50 reps.

  5. Leg raises: 50 reps.

  6. Mountain climbers: 50 reps.

  7. Jumping jacks: 50 reps.

  8. Burpees: 25 reps. Adjustable Weighted Vest

  9. Push-ups: 25 reps.

  10. Pull-ups: 25 reps.

  11. Lunges: 50 reps. Adjustable Kettlebell

  12. Plank: 1 minute. Exercise Yoga Mat

  13. Jumping squats: 25 reps.

  14. Dips: 25 reps. Dip bar station

  15. Leg raises: 50 reps.

  16. Cool-down: 5-10 minutes of light walking and static stretching.

Perform each exercise in quick succession, taking minimal rest between exercises. Rest for 1-2 minutes at the end of each round, and aim to complete 5 rounds total. This workout is very challenging and should only be attempted by those who are in good physical condition and have experience with body weight exercises. Make sure to listen to your body and adjust the workout as needed to avoid injury.


  • 5 minutes of jogging or jumping jacks

  • 20 lunges

  • 20 high knees

  • 20 butt kicks

Workout: Perform each exercise for 30 seconds, rest for 10 seconds between exercises, and repeat the entire circuit for a total of 5 rounds.

  1. Push-ups Push-up bars

  2. Squat jumps

  3. Mountain climbers

  4. Burpees Adjustable Weighted Vest

  5. Sit-ups

  6. Jumping lunges

  7. Plank hold Exercise Yoga Mat

  8. Leg raises

  9. Bicycle crunches Adjustable Wrist & Ankle Weights

  10. Wall sit


  • 5 minutes of walking or light jogging

  • 10 minutes of stretching, focusing on your legs, core, and upper body muscles.

Remember to drink plenty of water and take breaks as needed during the workout. As with any exercise program, it's important to listen to your body and not push yourself beyond your limits.


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