Spartan 300 Workout Challenge

tim_fitbuilt4life

Instructions

Things You'll Need:
Guts
Space to work-out
Loin-cloth and a sword!

1 Lets get started!

a) Pull-ups - 25 reps
Pull-ups are tough...for anybody! So if you have a hard time doing even one pull-up, cheat! Yes, you heard me! Cheat! Stand on a chair or box or even a small ladder, just to help you get to the top of a pull-up position. Starting with your chin over the bar, as slow as possible, lower yourself down to what would normally be the starting pull-up position. You will still be working the same muscles, and in time you will become strong enough to do regular pull-ups. As a benefit, you will see the same results in the mirror as you would without doing the real pull-up!

2

b) Dead lifts - 50 reps
Find a good weight that will allow you to perform the amount of reps. Use a weight that might be a bit lighter than you would normally use. It's "ok" He-Man, your still going to get worked! Take into consideration that you do not want to stop to change the weight mid program. Keep going!

3

c) Pushups - 50 reps
Don't cheat...keep your knees off the ground and your butt out of the air!

4

d) 24-inch Box jumps - 50 reps
For this exercise, you should have a platform of some type that stands about the height of your knee. Jump with both feet onto the top of your platform then jump off. That's one rep!

5

e) Floor wipers - 50 reps
These exercises require you to lay down on the floor flat on your back. You should have something to hold onto above your head, like the foot of your bed or a couch. Next, with your feet together and your knees straight, bring your feet all the way to your left hand. Repeat the move taking your feet to your right hand. That's one rep!

6

f) Single-arm Clean-and-Press with a Kettlebell - 50 reps
For a demonstration, go to this great article: http://www.ehow.com/how_2215760_do-kettlebell-clean-exercise.html

7

g) Pick an exercise! - 25 reps
You can do one of the previous exercises or choose another, any will do!
Do the exercises without stopping between moves or sets. Keep moving!

Ambrogio1

This is great for a wild card workout. (aka change of pace) I work out with bro, and we will soon start to implement a wild card workout. This will be my first one.
check this out

http://www.youtube.com/watch?v=ouZFwzABvw4