The ‘300’ workout

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

a) Pull-ups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Push-ups – 50 reps
d) 24″ box jumps – 50 reps
e) Floor wipers – 50 reps
f) Single-arm clean-and-press with 36lbs kettlebell – 50 reps
g) Pull-ups – 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout… you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

15 body-weight rows
25 body-weight squats
15 push-ups
50 jumping jacks
20 mountain climbers
10 close grip push-ups
15 body-weight rows