"Spartan 300"

Coming from the point of Spartan 300 movie, i have focus this topic on strength and conditioning for athletes wanting to maximize their muscular strength and build muscle mass over the shortest period of time.
This following workout is the combination of both aerobic and anaerobic component. However, the main focus is on strength. Let me define, strength and endurance is the ability to generate the maximal force over the longest period of time without feeling fatigue easily.
I have personally tried this workout and it prove to be harder than you think....

Here is how it goes.......

My very own - 'Spartan 300 Workout'

3 main areas of focus -

1. Aerobic (1.2km run)
2. Anaerobic ( 3 set of 30 repetitions)
3. Strength & Endurance ( 10 different sets of static interval of exercises)
   

• An athlete/person will begin with a 1.2km run

• With each completion of 1.2km, he will begin a static station of 3 different sets of exercises;with a repetition of 30 times. (Eg. 'Squats', 'wide-handed push-up' and 'Crunches') Each exercise will target a specific muscle group.
  

• Note: (Alternate the muscular fatigue level)

• Total set of run and exercises = (3 x 1.2km) + (3 x 30) x (3) + (30 reps of pull-up/any exercise)

• That will results in 'Spartan 300 Workout!!!!'

Try it out yourself.... and see the result

Optional Static exercise to consider:

1. Wide-handed push-up
2. Squats
3. Crunches
4. Steps
5. Alternate lunges
6. Bridges
7. leg-lifts
8. diamond push-up
9. Back extension
10. Side bridge