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300 Spartan Workout     

Add 30 calf raises after every workout Rest then add One set plyo push-ups every workout End with Jump Squats x 10 No rest….no prisoners Warm-up and stretch before and after

Workout #1 1. Jump Squat x 30 2. Staggered Push-ups x 30 3. Alternating Split Jump x 30 4. Explosive Push-ups x 30 5. Prison Squat x 30 6. Hindu Push-ups x 30 7. Row x 30 8. Burpees x 30 9. Pull-ups x 30 10.Double Crunch x 30 Workout #2 1. Elevated Push-ups x 30 2. Kettlebell Swing x 30 3. Pull-ups x 30 4. Jump Squat with Kettlebell x 30 5. Elevated Push-ups x 30 6. Split Squat Jump x 30 7. Row x 30 8. Shoulder Press x 30 9. Stationary Lunges x 15 each leg 10.Russian Twist x 30 Workout #3 1. Push-ups x 30 2. Kettlebell Squat x 30 3. Row x 30 4. Deadlift x 30 5. Shoulder Press x 30 6. Kettlebell Swing x 30 7. Pull-ups x 30 8. Kettlebell Snatch and Press x 15 each arm 9. Elevated Push-ups x 30 10.Double Crunch x 30 Workout #4 1. Push-ups x 30 2. Jump Squat with Kettlebell x 30 3. Row x 30

4. Kettlebell Swing x 30 5. Elevated Push-ups x 30 6. Kettlebell Snatch and Press x 15 each arm 7. ReverseKettlebell Fly x 30 8. Alternating Split Jump x 30 9. Shoulder Press x 30 10.Hip Thrust x 30 Workout #5 1. Push-ups x 30 2. Squat and Press x 30 3. Pull-ups x 30 4. Stationary Lunges x 15 each leg 5. Elevated Push-ups x 30 6. Deadlift x 30 7. Reverse Fly x 30 8. Squat and Hold x 30 seconds 9. Upright Row x 30 10.Double Crunch x 30 Workout #6 1. Push-ups x 30 2. Squat x 30 3. Weighted Pull-ups x 30 4. Deadlift x 30 5. Row x 30 6. Stationary Lunges x 15 each leg 7. Shoulder Press x 30 8. Calf Raises x 30 9. Double crunch x 30 10.Plank x 30 seconds Workout # 7 (rest between sets_advanced) 1. One Arm Push-ups 2 x 15 each arm 2. Jump squat 2 x 15 3. Weighted Pull-ups 2 x 15 4. Weighted Squat 2 x 15 5. Explosive Push-ups 2 x 15 6. Split Squat Lunges 2 x 15 7. Row 2 x 15 8. Reverse Lunge 2 x 15 9. Shoulder Press 2 x 15 10.Double Crunch x 30 sconds Workout #8 (perform twice_no rest) 1. Staggered Push-ups x 15 2. Incline Push-ups x 15 3. Squat and Press x 15 4. Stationary Lunges x 15 second leg forward next set 5. Row x 15

6. Pull-ups x 15 7. Upright Row x 15 8. Curl x 15 9. Triceps x 15 10.Double Crunch x 15 Workout #9 (perform 2 then rest then repeat all) 1. Dumbell Press x 15 2. Push-ups x 15 3. Squat x 15 4. Jump Squat II x 15 5. Row x 15 6. Reverse Fly x 15 7. Shoulder Press x 15 8. Biceps Curl x 15 9. Hip Thrust x 15 10.Russian Twist x 15 Workout #10(same with 9) 1. Incline Push-ups x 15 2. Alligator walk x 15 3. Squat and Press x 15 4. Hip Bridge x 15 5. Row x 15 6. Pull-ups x 15 7. Squat and Press x 15 8. Walking Lunges x 15 9. Curls x 15 10.Double Crunch x 15 Workout #11(same with 10) 1. Spider Push-ups x 15 2. Squat and Press x 15 3. Incline Push-ups x 15 4. Jump Squat II x 15 5. Pull-ups x 15 6. Stationary Lunges x 15 7. Reverse Fly x 15 8. Hip Bridge x 15 9. Calf Raise x 15 10.Russian Twist x 15