SPARTA 300 LOWER BODY WORKOUT (3 versions below) – Glutes, Quads, Hamstrings, Adductors-Abductors, Calves
This workout killed me, left me for dead. I wanted to really challenge myself with this lower body circuit that features 300 reps of exercises that will increase your strength, power and explosiveness, while burning fat and increasing your conditioning.
I am currently writing this from my wheel chair and suffering from major DOMS (Delayed Onset Muscle Soreness) and it’s only the next day. Check out this Lower Body Circuit and see below for variations if you are not ready for the Pure Elite Spartan version.
No one will be left unscaved after this workout, but the benefits are invaluable to all!
SPARTA 300 LOWER BODY WORKOUT – ELITE SPARTANS VERSION
This is an advanced circuit. Try this at your own risk and make sure you can do the exercises before starting this workout.
As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps.
WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting.
The weight below is what Funk used during this circuit. Use challenging weight when necessary but start the first round with a lower weight.
WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT
1. Barbell Jump Squats – 135lbs – 10 reps
2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side
3. Explosive Flying Step Ups – 25lbs – 10 reps per side
4. Trap Bar Deadlifts – 200lbs – 10 reps
5. DB Stiffed Legged Deadlift – 25lbs – 10 reps
6. Bench Runs – 10 reps per side
7. DB Meet the Queen Lunges – 35lbs – 10 reps per side
8. Pistol Squats – 10 reps 5 per side
9. Bench Hip Bridge – 10 reps
10. Med Ball Jump Squats – 35lbs – 10 reps
STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE!
EXERCISE DESCRIPTIONS, TIPS AND MORE VERSIONS BELOW
Pure Elite SPARTANS ONLY!
1. Barbell Jump Squats – 135lbs – 10 repsJump Squat will help your Explosive Power. You must understand that just by increasing your strength will not lead you to increase power and explosiveness. The strength has to be applied rapidly which is the Rate of Force Development (RFD). Your glutes, hamstrings, quads and calves will get a workout. This is the most important aspect of jumping, sprinting, takedowns, striking and increasing your vertical jump.
2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side
The Forward and Reverse Lunge is an awesome unilateral quad-dominate exercise that strengthens the inner thighs as well (Ladies). This exercise is also helps with Glute development
3. Explosive DB Flying Step Ups – 25lbs – 10 reps per side
The explosive dumbbell step up is an effective exercise for developing your quads, glutes and calves. This plyometric version of the step up will develop explosive power in the legs as well as good balance and coordination.
4. Trap Bar Deadlifts – 200lbs – 10 repsNot only was the trap bar deadlift a safer exercise than the straight bar version, it was also a more effective exercise for building maximum power. Since the trap bar configuration allows you to step inside it rather than behind it, the long lever is shortened along a horizontal axis, thus significantly reducing the amount of sheer force on the spine. Greater levels of peak force, velocity, and power can be produced with the trap bar and since power is a measure of an object’s force times its velocity, this means the trap bar deadlift allows you to lift more weight, over a greater distance, faster
5. DB Stiffed Legged Deadlift – 25lbs – 10 reps
No matter how you put it, this is a hamstring killer. Not an exercise that I would suggest if you have lower back problems but one of the most effective hamstring exercises you can do.
6. Bench Runs – 10 reps per side
I love this cardio and speed exercise that really gets the heart rate pumping right in the middle of this workout. Helping you to build speed, agility, balance, co-ordination and quickness
7. DB Meet the Queen Lunges – 35lbs – 10 reps per sideThis is an odd movement that everyone seems to miss, but when you are training your body for strength and fat loss, you have to train on all plains of motion. The Meet the Queens (or extended curtsey) targets your glutes, thighs, adductor and abductors.
8. Pistol Squats – 10 reps 5 per side
The Pistol or One Legged Squat is the king/queen of lower-body exercises. The Barbell Squat has nothing on this bad boy. The pistol squat requires great balance, leg strength, flexibility and coordination. You can build up your leg strength without worrying about injuring your back like with a regular back squats.
9. Bench Hip Bridge – 10 reps
The Glute Bridge is a critical exercise you should be using as the primary glutes builder. This exercise delivers a high dose of Glute activity throughout the entire range of motion. The glute bridge allows you to move a ton of weight and hammers the largest muscles in the body, including the glutes, the hamstrings, the adductor magnus, and even the quadriceps, albeit from an isometric contraction.
For Combat athletes, this is a must exerciser in your training to help with Bridging, grappling escapes and glutes power, ladies this should be number one in your arsenal for building sexy butts and guys, chicks love men with hard bums. So check yourself, before you wreck yourself!
10. Med Ball Jump Squats – 35lbs – 10 reps
The medicine ball squat jump exercise is great exercise to improve your speed and power. The Jump squats with a medicine ball not only strengthens the legs, core muscles and arms but it also burns calories too adding a killer knockout to the circuit
Sparta 300 Workout Versions – The circuits below are modifications of the above workout. Use these to build the strength to complete the ELITE version. Be warned these are still extremely tough!
Fitness Enthusiasts
1. Barbell Squats –
2. Bodyweight Forward-reverse Lunge
3. DB Step Ups (no Jump)
4. Barbell Deadlifts
5. Barbell Stiff Legged deadlift – No Weight
6. Low Box Toe Taps
7. Meet the Queens (no weight)
8. Single Leg Bench squat
9. Floor Hip bridge
10. Bodyweight Jump squats
Novice
1. DB Squats (hold dumbbell to sides)
2. Forward Lunge (No weight)
3. Bodyweight Step Ups (low box)
4. DB Deadlifts
5. Light DB Stiffed Leg Deadlift
6. Slow – Low Box Toe Taps
7. Side to side Lunge
8. Assisted single Leg squats (hang on to something)
9. Floor Hip Bridge
10. Bodyweight Squats
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. I AM NOT LIABLE FOR ANY INJURIES OR DAMAGE.
Looking to increase your upper body power and strength?
I did this 300 rep circuit a couple of nights ago and it was a killer, but my upper body and chest felt MASSIVE! Using big lifts, compound movements and explosive exercises equal big strength gains and big fat loss. They also release large amounts of anabolic hormones like growth hormone and testosterone!
(See below for full benefits and muscle focus for each exercise)Sparta 300 Upper Body Workout for Power and Strength – This is a moderate to advanced workout.
As one round, perform 10 reps of each exercise one after the other with no rest between. Rest for 60-90 seconds before repeating this circuit. Try to complete 3 rounds of the circuit. Each Round is 100 total reps. Complete 3 rounds for 300 reps (Sparta 300). The weight indicates is what Funk used during this circuit. Use challenging weight but start the first round with a lower weight.
EXERCISE LIST1. Power Biceps Curls — 95 lbs — 10 reps2. Barbell Pushups — 10 reps3. Barbell Mountain Climbers – 10 reps4. Dumbbell High Pulls — 50lbs — 10 reps5. Parallel Bar Dips — 10 reps6. Dumbbell Clean and Press — 50lbs — 10 reps7. Alternating Dumbbell Floor press — 50lbs — 10 reps8. Renegade Rows — 50lbs — 10 reps9. Walkouts — 10 reps10. Chin Ups — 10 reps
(See below for full benefits and muscle focus for each exercise)
Exercise Details
1. Power Biceps Curls — 95lbs — 10 reps
Got this exercise from world renowned strength and conditioning Coach Martin Rooney of http://www.trainingforwarriors.com I did this with 95 pounds on the bar, and is a great way to stimulate the arms and core. This exercise not only builds explosive pulling power but can put on some mass to the arms.
2. Barbell Pushups — 10 reps
This is a great pushup variation for core stability, shoulder and grip strength and chest development. By keeping the bar steady and preventing it from rolling you are using many of your stabilizing muscles are engaged before even beginning the movement
3. Barbell Mountain Climbers – 10 reps
This exercise develops lower body explosive power and quickness as well as core and upper body strength. Added this movement while the chest is pre-exhausted to help you focus on core and upper body stability while performing an explosive movement.
4. Dumbbell High Pulls – 50lbs – 10 reps
This explosive full body movement puts the emphasis on the rear delts at the top of the movement. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.
5. Parallel Bar Dips — 10 reps
The pectorals major muscle of the chest is the primary muscle that is worked during parallel bar dips. Your shoulders, the triceps and the lats muscles in the back are targeted. Your traps muscle in the upper back is activated as a stabilizing muscle during parallel bar dips
6. Dumbbell Clean and Press — 50lbs — 10 reps
One of my favourite power and explosive exercises that rock the Shoulders, biceps and triceps. You want to go really heavy with this movement using your momentum to clean the dumbbells and if needed a little squat and press. This is a real killer dynamic and powerful movement.
7. Alternating Dumbbell Floor Press — 50lbs — 10 reps
Although right off the bat you make think this is a pure chest, you can add some serious size to your triceps as with this exercise. Because you are lying on the floor, it limits your range of motion, shifting the emphasis more to your triceps than your chest, and it allows you to use heavier weights than you ever could with exercises that simply isolate your triceps like press downs or extensions. The result is a arm blasting exercise that will help you grow you triceps fast than ever before.
8. Renegade Rows — 50lbs — 10 repsThis rowing exercise is another stellar upper body exercise that great for building a strong core, stable shoulders and rotator cuff and low back great strength. You can also help with stamina to help the pushup position without sagging your hips. You should be adding Renegade rowing variations to every workout session.
9. Walkouts/Plank walkouts — 10 repsI like this exercise because it builds strength in your anterior core, lats and upper body very quickly. It also trains the abs isometrically and it’s an excellent alternative to the abs-wheel rollout. Plus, the hand walkout will boost your squat and deadlift by augmenting the transfer of force between your legs and upper body.
10. Chin Ups — 10 reps
I will never understand why everyone excludes chin up/pull ups variations in their training. These should be a staple in EVERY SINGLE workout. I guess people neglect this exercise because they look to the path of least resistance. But if you want superior results, then there is NO QUESTION that chin-ups/pull ups must be in your program. This is a closed kinetic chain exercise way more effective than an open kinetic exercise like lats pull-down. Chin ups are great for upper body and biceps growth.
As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps.
WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting.
The weight below is what Funk used during this circuit. Use challenging weight when necessary but start the first round with a lower weight.
WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT
1. Barbell Jump Squats – 135lbs – 10 reps
2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side
3. Explosive Flying Step Ups – 25lbs – 10 reps per side
4. Trap Bar Deadlifts – 200lbs – 10 reps
5. DB Stiffed Legged Deadlift – 25lbs – 10 reps
6. Bench Runs – 10 reps per side
7. DB Meet the Queen Lunges – 35lbs – 10 reps per side
8. Pistol Squats – 10 reps 5 per side
9. Bench Hip Bridge – 10 reps
10. Med Ball Jump Squats – 35lbs – 10 reps
STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE!
EXERCISE DESCRIPTIONS, TIPS AND MORE VERSIONS BELOW
Pure Elite SPARTANS ONLY!
1. Barbell Jump Squats – 135lbs – 10 reps
Jump Squat will help your Explosive Power. You must understand that just by increasing your strength will not lead you to increase power and explosiveness. The strength has to be applied rapidly which is the Rate of Force Development (RFD). Your glutes, hamstrings, quads and calves will get a workout. This is the most important aspect of jumping, sprinting, takedowns, striking and increasing your vertical jump.
2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side
The Forward and Reverse Lunge is an awesome unilateral quad-dominate exercise that strengthens the inner thighs as well (Ladies). This exercise is also helps with Glute development
3. Explosive DB Flying Step Ups – 25lbs – 10 reps per side
The explosive dumbbell step up is an effective exercise for developing your quads, glutes and calves. This plyometric version of the step up will develop explosive power in the legs as well as good balance and coordination.
4. Trap Bar Deadlifts – 200lbs – 10 reps
Not only was the trap bar deadlift a safer exercise than the straight bar version, it was also a more effective exercise for building maximum power. Since the trap bar configuration allows you to step inside it rather than behind it, the long lever is shortened along a horizontal axis, thus significantly reducing the amount of sheer force on the spine. Greater levels of peak force, velocity, and power can be produced with the trap bar and since power is a measure of an object’s force times its velocity, this means the trap bar deadlift allows you to lift more weight, over a greater distance, faster
5. DB Stiffed Legged Deadlift – 25lbs – 10 reps
No matter how you put it, this is a hamstring killer. Not an exercise that I would suggest if you have lower back problems but one of the most effective hamstring exercises you can do.
6. Bench Runs – 10 reps per side
I love this cardio and speed exercise that really gets the heart rate pumping right in the middle of this workout. Helping you to build speed, agility, balance, co-ordination and quickness
7. DB Meet the Queen Lunges – 35lbs – 10 reps per side
This is an odd movement that everyone seems to miss, but when you are training your body for strength and fat loss, you have to train on all plains of motion. The Meet the Queens (or extended curtsey) targets your glutes, thighs, adductor and abductors.
8. Pistol Squats – 10 reps 5 per side
The Pistol or One Legged Squat is the king/queen of lower-body exercises. The Barbell Squat has nothing on this bad boy. The pistol squat requires great balance, leg strength, flexibility and coordination. You can build up your leg strength without worrying about injuring your back like with a regular back squats.
9. Bench Hip Bridge – 10 reps
The Glute Bridge is a critical exercise you should be using as the primary glutes builder. This exercise delivers a high dose of Glute activity throughout the entire range of motion. The glute bridge allows you to move a ton of weight and hammers the largest muscles in the body, including the glutes, the hamstrings, the adductor magnus, and even the quadriceps, albeit from an isometric contraction.
For Combat athletes, this is a must exerciser in your training to help with Bridging, grappling escapes and glutes power, ladies this should be number one in your arsenal for building sexy butts and guys, chicks love men with hard bums. So check yourself, before you wreck yourself!
10. Med Ball Jump Squats – 35lbs – 10 reps
The medicine ball squat jump exercise is great exercise to improve your speed and power. The Jump squats with a medicine ball not only strengthens the legs, core muscles and arms but it also burns calories too adding a killer knockout to the circuit
Sparta 300 Workout Versions – The circuits below are modifications of the above workout. Use these to build the strength to complete the ELITE version. Be warned these are still extremely tough!
Fitness Enthusiasts
1. Barbell Squats –
2. Bodyweight Forward-reverse Lunge
3. DB Step Ups (no Jump)
4. Barbell Deadlifts
5. Barbell Stiff Legged deadlift – No Weight
6. Low Box Toe Taps
7. Meet the Queens (no weight)
8. Single Leg Bench squat
9. Floor Hip bridge
10. Bodyweight Jump squats
Novice
1. DB Squats (hold dumbbell to sides)
2. Forward Lunge (No weight)
3. Bodyweight Step Ups (low box)
4. DB Deadlifts
5. Light DB Stiffed Leg Deadlift
6. Slow – Low Box Toe Taps
7. Side to side Lunge
8. Assisted single Leg squats (hang on to something)
9. Floor Hip Bridge
10. Bodyweight Squats
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. I AM NOT LIABLE FOR ANY INJURIES OR DAMAGE.
