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 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.
August 12, 2012