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