Ready for strong, lean muscles and fat burning weight loss?
Try this Spartan workout
Following the release of the 2007 film, 300, men and women from different parts of the globe were mesmerized and eager to learn how Gerard Butler and company got their rock hard bodies. For many, achieving this physique seemed like a daunting task; but as the famous saying goes, “nothing worth having comes easy.”
Here on Go Wow Living we’ve talked about various ways on how to burn excess fat and get lean. Many women choose this as their fitness goal, as they don’t want to – for lack of a better term – grow “manly muscles.” Having muscles, however, doesn’t necessarily entail masculinity, because “strong is the new sexy.” So this time, let’s focus on getting strong like a modern day Spartan Woman.
The image of Spartans has transcended generations. Apart from the movie franchise, we’ve seen them pop up across various different media platforms. Short-lived TV series Spartacus: War of the Damned made an impact albeit a small one, while old school PC titles such as Total Warrior and online game Fortunes of Sparta on entertainment portal Spin Genie have all had their time in the spotlight bringing to the forefront the Spartans and their mesmerizing physiques.
Spartan workouts for modern women
Now that we have an idea of what sort of influence Spartans have had on the modern era, let’s move onto the core topic that’s beneficial to us. For today, let’s relive the glory of ancient Greece in a healthier way and apply this specific training method to our weekly workout plan.
Prior to the filming of 300, actors and actresses went through rigorous Spartan-like workouts in order to play their parts well. This training regimen, created by Mark Twight, concentrated on improving their levels of fitness and conditioning significantly, while losing unwanted pounds in the process.
On paper, this workout is done in circuit fashion. You should go from one exercise, to the next, and perform all drills with little to no rest. Of course, if you can’t finish the needed amount of reps for each exercise in one go, you can catch your breath and pause until you have completed every last one of them. This program is similar to interval training like HIIT and CrossFit.
Spartan Warrior Training workout for women:
1) Ring Rows – Do one set of 25 reps
2) Kettlebell Deadlifts – Do one set of 50 reps
3) Knee Assisted Pushups – Do one set of 50 reps
4) Box Jumps – Do one set of 50 reps
5) Jackknife Sit Ups – Do one set of 50 reps
6) Dumbbell Cleans and Presses – Do one set of 50 reps
7) Ring Rows (again) – Do one set of 25 reps
Note that the aforementioned regimen is more suited to advanced practitioners. For beginners, on the other hand, you can do the exact same workout, but cut the reps in half.
If you need extra assistance in understanding the exercises or best way to perform them please take advantage of our free 20 minute fitness consult by scheduling an appointment today.
Not for everyday
This Spartan Warrior Training plan isn’t intended for everyday use. It’s a total body workout that demands a lot from your muscles and willpower. You can incorporate this into your regular training regimen, so you can measure your overall fitness progress. Now go out there, be the best version of yourself, and train like a Spartan.
Note: This article was submitted by an outside author and approved by Go WOW Living. If you would like to submit an article please submit to firstname.lastname@example.org with subject title “Article Submission”. If you like what was published please let us know. And if you don’t approve of this article please tell us why and what you would prefer to see. Thank you! – Stephanie Kay Atwood, Editor