Spartan 300 Abs Workout


Have you seen the 300 movie that came out a couple years ago with the ripped body Spartans?  It’s a CLASSIC movie and it has to rank in my top 10 films of all time.  But the most impressive thing about the film 300 is the ripped bodies that the actors have.  I’m going to show you a Spartan inspired 300 abs workout that will get you the 6 pack abs or flat stomach along with an awesome nutrition program.

These guys trained religiously for months using a lot of extreme training techniques and they totally transformed their bodies.  You can bet your ascot that these Spartan actors weren’t doing hanging out on an elliptical while watching Oprah while they trained.

The key with their hardcore training for the film 300 was super high intensity and having literally no rest in between sets.  They did total body functional exercises that burn more fat and build more muscle than doing your typically old school machines.

So it’s going to be 300 total reps without any rest whatsoever for 10 different abs exercises.  Can you handle it?  This Spartan abs workout is for the weak and the whining, but reap the rewards if you can handle the heat.

Just watch the video below for the full 300 abs workout:

Here’s the full details for the Spartan 300 abs workout:

1. Plank Touches (x20)
2. Bicycle & Rotates (x40)
3. Russian Twists (x30)
4. Spider Crawls (x20)
5. Scissor Kicks (x30)
6. Squat Thrusts (x30)
7. V-Situps (x25)
8. Side-Ups (x20/side)
9. 1-Legged Hip Bridges (x15/side)
10. Mountain Climbers (x45)

If you’re still hungry for more ways to get rid of your stomach fat or get a ripped set of 6 pack abs then you have to check out my The Truth About Abs review by click the link or clicking the image below.

About The Author → Hi, I’m Josh. I’m a Certified Strength & Conditioning Specialist with a degree in Nutrition. I’ve spent the last 10 years in the fitness world as a trainer and coach. I wanted to create a site to be able to reach people all over the world with hopes it’ll bring inspiration to live a better life through nutrition and exercise. I believe we all are capable of becoming our best selves with the proper knowledge and action. To your health!
  • Reply IgoR October 4, 2010, 8:55 am

    Great article as always 😉

    • Reply Josh Schlottman October 8, 2010, 9:32 am

      Thanks Igor! Let me know when you try this workout…

  • Reply shashi kanths October 4, 2010, 7:16 pm

    great , but tiring, are we to start with 100 or blast of with 300..and how many weeks are we to do it….

    • Reply Josh Schlottman October 8, 2010, 9:32 am

      Okay Shashi, stick with it though and keep progressing…it’s supposed to be tough but NEVER give up.

  • Reply Evelyn October 28, 2010, 9:09 am

    This is a great workout! My abs were burning through this, and all the guys at the gym were staring at me, and I knew what they were thinking, “mans she’s intense!” 🙂
    You should do a specific workout to completely shred love handles! Like a 4 weeks challenge, that would be amazing!

    • Reply Josh Schlottman November 2, 2010, 8:45 am

      Great idea Evelyn! And way to show those guys up in the gym haha

  • Reply Mike October 30, 2010, 8:52 am

    Hey Josh, I watched “the truth about abs” and they said direct ab workouts aren’t good for losing belly fat, is that true?
    This workout is amazing though, I loved it, it was a little hard at first but I’m getting used to it
    Thanks a lot!

    • Reply Josh Schlottman November 2, 2010, 8:47 am

      Hey Mike, that’s totally true. You need a sound nutrition plan as well as an overall training system to directly get rid of your abs. But this ab workout will definitely help tone and build lean muscle in your abs. Thanks for the comment my man!

  • Reply Ishan November 4, 2010, 12:03 am

    yo man ur kinda f de BEST man i tried out the workout nd felt a reeel pressure n ma stomach thanks a ton man. i think this wrkout will get me abs in a month or two thanks man.

  • Reply Steve Flanders February 26, 2011, 1:07 am

    Hey Josh, this looks an awesome routine to get my teeth into. 8am Saturday 26th Feb is the day I start your routine…

  • Reply griffin March 21, 2011, 9:05 am

    Hey! How many times a week am I supposed to do this exercise?

    • Reply Josh Schlottman March 24, 2011, 7:44 pm

      @griffin I wouldn’t do it more than 2-3 times per week for optimal results

  • Reply Garrett June 14, 2011, 12:10 pm

    My top 4 abs are cut but the lower half needs a lot of work. You can see them but I always have trouble getting them cut like the others. If i do this 3-4 times a week how long do you think it will take.

    • Reply Josh Schlottman June 18, 2011, 4:21 pm

      Hi Garrett, considering you are taking care of your diet and already on a great workout program you could define them in a bout 4-8 weeks.

  • Reply Barry June 26, 2011, 7:02 am

    If I do this once a day every week will it have more effect than 2-3 times per week?

    • Reply Josh Schlottman June 29, 2011, 1:57 pm

      Hey Barry, with this Spartacus 300 abs workout it’s good to mix it up with other workouts so your body doesn’t adapt to it. If you’re going to do it 2-3x’s per week try alternating with HIIT workouts on the days in between.

  • Reply Justin July 24, 2011, 12:40 pm

    Do u have any advice for the Russian twists cuz I will only get probably 10 reps in an my lower back starts to burn out?

    • Reply Josh Schlottman July 27, 2011, 4:46 pm

      Hi Justin, this is usually from having super tight hip flexors. Try stretching them out or doing some rotational planks instead.

  • Reply SETH August 1, 2011, 4:48 pm

    hey does this help with your obliques or should i perform other exercises to help burnout those obliques also?

    • Reply Josh Schlottman August 9, 2011, 12:57 pm

      Hi Seth,

      This will help with you obliques Seth, just make sure you’re also eating right and doing other workouts to get good results.

  • Reply paul August 10, 2011, 3:24 pm

    Sweet workout, ive been trying to loose some weight before going back to school and your workouts have really helped

  • Reply Derrin August 24, 2011, 2:40 pm

    Hey Josh how many sets should i do of this if im just starting this routine

    • Reply Josh Schlottman September 16, 2011, 7:04 pm

      Hi Derrin,

      If I were you I would do 2 to 3 sets of this workout.

      • Reply Taylor May 21, 2012, 4:43 pm

        2-3 sets per work out or week?

        • Reply Josh Schlottman May 19, 2013, 10:26 am

          Per workout, and you can do it more than once per week.

  • Reply Benneth April 24, 2012, 9:33 pm

    Hey josh, i’ve been working out with the abripperx for a month, it helps. However, i want to try this, is it ok? how many times a week should i do this?

    • Reply Josh Schlottman April 30, 2012, 1:21 pm

      Sure Benneth, I wouldn’t do this workout more than 2 times per week.

  • Reply Benneth May 1, 2012, 4:54 pm

    oh, 2 times a week only? psychologically, its like not effective! HAHA! but sure, i’ll follow you. then maybe once a week for 20 minute jogging would help? and while doing this ab exercise, i should change 3-big meals into 7-10 small meals right?

  • Reply Michael May 24, 2012, 9:04 am

    Hello Josh,

    Is there another ab workout that you would recommend to supplement for other workout days?

    • Reply Josh Schlottman May 19, 2013, 10:24 am

      Hi Michael, I’m currently working on an abs workout program that would be great for you. Until then there are a few other abs workouts you can find on my site.

  • Reply Brent June 13, 2012, 8:44 am

    I’m about to start this ab workout. My only question is how many times do you go through the routine? Do you go through the whole list once and that’s it? Or do you run through the list more than once when you workout?

    • Reply Josh Schlottman June 19, 2012, 9:02 am

      Hi Brent, I would recommend going through this Spartan 300 Abs Workout 3 times. Be sure to rest for 1 minute after completing each round before beginning the next one.

  • Reply justin July 2, 2012, 6:50 pm

    yu can see all my abs except the second to bottom its getting bigger i can have a total eight pack which exersice i do more of to get those two abs bigger

  • Reply Julien September 16, 2012, 2:12 am

    If I do this workout, I do several sets of these exercises?

  • Reply Hannah December 29, 2012, 9:23 pm

    I’m about to start this ab workout, could doing this rountine 2-3 times a week get me nice abs in a month?

    • Reply Josh Schlottman May 15, 2013, 9:42 pm

      Hard to tell without your current stats such as bodyweight, weight, etc. Make sure you’re also following a proven fat loss diet too.

  • Reply tyler April 27, 2014, 7:27 pm

    what would be a good meal plan to do this with

  • Reply Ren June 14, 2016, 9:07 am

    I have a horrible time with losing weight, what can I do to lose the gut? My nutrition is paleo at the moment but I’ve gained weight 🙁

    • Reply Josh Schlottman July 5, 2016, 9:36 am

      Hi Ren, even though you are eating Paleo you still have to make sure you’re macronutrient intake levels on correct. I’d also take Athletic Greens to make sure your getting your probiotics and micronutrients in.

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