We Spartans have descended from Hercules himself. Taught never to retreat, never to surrender. Taught that death in the battlefield is the greatest glory he could achieve in his life. Spartans: the finest soldiers the world has ever known.
This is for all you Spartans out there. The 300 workout they used in the movie. Enjoy and Good Luck.
4-16-07:Update! Found a Video with an explanation of all the exercises.
This workout contains 7 exercises.
1 - Pull Ups
With your palms facing away from you grab a straight bar and hang from the bar. Next pull yourself straight up keeping your body stiff, stop when your chin is above the bar. Slowly let yourself drop till your arms are fully extended.
Exercise Steps
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2 - Deadlifts
Standing with feet shoulder width apart, bend at the hips to 90 degrees, grab onto straight bar shoulder width apart, ensure back is in proper technique. Extend legs to standing position.
Repeat
3 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
4 - Box Jumps
Repeat as many times as you can.
Exercise Steps
 | Standing infront steps or bench. |
 | Jump onto (with both feet) steps. |
 | Hopefully, you'll land on it ;) |
 | Stand up on the flat object in an erect position. Step down with one foot (alternate each time). |
5 - Floor Wipers
6 - Kettlebell
Similar to aerobics with weights. Excellent all-body exercise.
Uses offset weights, image a bowling ball with a thick handle, of varying weight. Light weight with more reps for endurance, heavy weights with lower reps for strength.
Each exercise of a circuit works many groups of muscles, similar to what is used when any activity (golf, swimming, basketball, etc) is performed.
Exercise Steps
 | Example of a front squat performed with dual KBs |
7 - Push Up
An all time no machine classic!
Exercise Steps
| Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
| Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |