Have you seen the 300 movie that came out a some 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 and 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.
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The Full Spartan 300 Abs Workout
Exercise List For The Spartan 300 Abs Workout
1. Plank Touches (x20)
Begin in the plank position with your elbows and toes on the floor. Next slowly reach out front you with one arm tapping the ground. Make sure your body doesn’t rotate side to side. Then slowly bring your arm back in before switching to the other arm. Keep your abs tight throughout the movement. It counts as one each time you touch the floor in front of you.
2. Bicycle & Rotates (x40)
While laying on your back put your hands behind your head and keep your elbows back. Then lift your left knee to your chest while twisting your right elbow towards that left knee. Then quickly alternate to your right knee by bringing it up to your chest and meeting it with your left elbow. Keep up the pace of quickly alternating between each side. Keep your abs tight throughout the movement and make sure you do not pull on your
neck. Keep your elbows back by making sure you move the shoulder with the elbow. Both sides will equal one count.
3. Russian Twists (x30)
Take a seat on the ground with your chest out, shoulders back and leaning back. Keep your knees together with your feet off the ground. Use your hands to rotate side the side touching the ground on the outside of your body. Make sure your knees stay steady throughout the movement and do not sway side to side. Keep your abs tight as well while you lean back to engage your abs. Both sides of the movement will count as one repetition so you have to go right left to equal one.
4. Spider Crawls (x20)
Begin the push-up position with your hands and feet on the ground with your back straight and abs tight. Next bring your right hand to meet your left foot underneath your body. Tap them together before bringing them back to the starting position. Then quickly switch to your left hand to meet your right foot. Complete both sides to equal one repetition.
5. Scissor Kicks (x30)
Lay on your back just like the bicycle rotates exercise. Hands behind the head and keeping your elbows back. Raise your legs up in the air then slowly lower your left leg towards the ground. As you lower your left leg move your left elbow to meet your right knee that’s still in the air. Quickly alternate by bringing your left leg to meet your right elbow as you lower your right leg. Alternate side to side with completing both sides to equal one repetition.
6. Squat Thrusts (x30)
Beginning in the push-up position with your hands and feet on the ground with your abs tight and your body straight. Quickly explode your knees up toward your chest so they land on the ground underneath your abs. Then quickly propel your feedback towards a starting position. Down and back will equal one repetition.
7. V-Situps (x25)
Lay on your back with your arms extended on the ground behind your head. Then slowly bring up your left leg to meet your right arm at the top. Bring your arm and leg back towards the ground before switching to meet the other side. The next level for this exercise would be to bring both feet up towards the air to meet both of your hands. Completing both sides would equal one repetition for this exercise.
8. Side-Ups (x20/side)
Start off laying on your side with your elbow underneath your shoulder. Raise your hips up off the ground while keeping your body absolutely straight. Be careful your body doesn’t rotate side to side and don’t let your hips move back during this movement. Slowly raise your hips up and down off the ground while keeping your abs tight. Up-and-down equals one repetition.
9. 1-Legged Hip Bridges (x15/side)
Lay on your back with your arms out to the side and your palms up. With your knees bent and your toes up off the ground so only your heels are resting on the floor. Raise one leg up directly into the air then with your leg on the ground slowly raise your hips up off the floor. After doing 15 lifts per side go ahead and switch to the other side.
10. Mountain Climbers (x45)
Beginning in the push-up position with your hands on the ground, body straight and your abs tight. Quickly bring one knee up toward your chest then as you bring it back to the starting position have your other knee moving up towards your chest. Your right leg then your left leg would equal one repetition. You can mix this exercise up by doing Cross-Body Mountain Climbers. This basically means you just bringing your elbow to the opposite knee during the movement.
Conclusion
If you’re looking for more intense workouts like this also check out my posts with the
Spartacus Workout 2.0 and the
Spartacus Workout.
Even though this Spartan Abs Workout targets your abdominals it’s still going to give you a decent full body workout, but for a complete total body workout see the ones in the above links. I usually do this workout only once or twice a week along with other
Metabolic Resistance Training and HIIT workouts.
This workout will help develop the muscles in your abs but it won’t do much for burning the
fat off your belly. For that I would look into my
Flat Belly Formula nutrition system for burning massive amounts of fat rapidly.
A complete fat burning nutrition system like that combined with these workouts will have you seeing your abs develop in no time flat. Sparta!
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Josh Schlottman, CSCS CPT
Josh Schlottman is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and an ACE Certified Personal Trainer with a Bachelor’s degree in Nutrition.
With more than 20 years of hands-on coaching experience since 2005, Josh has helped thousands of clients in-person and online to build muscle, lose fat, and improve long-term metabolic health through science-based strength training and nutrition strategies.
Josh is the founder of TrainerJosh.com, where he publishes evidence-based workout programs focused on bodyweight training, fat loss, and healthy aging. His fitness insights have been featured in outlets such as Men’s Fitness, Men’s Health, Askmen, Prevention, Healthline and other health publications.
Great article as always 😉
Thanks Igor! Let me know when you try this workout…
great , but tiring, are we to start with 100 or blast of with 300..and how many weeks are we to do it….
Okay Shashi, stick with it though and keep progressing…it’s supposed to be tough but NEVER give up.
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!
Great idea Evelyn! And way to show those guys up in the gym haha
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!
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!
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.
Hey Josh, this looks an awesome routine to get my teeth into. 8am Saturday 26th Feb is the day I start your routine…
Hey! How many times a week am I supposed to do this exercise?
Thanks
@griffin I wouldn’t do it more than 2-3 times per week for optimal results
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.
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.
If I do this once a day every week will it have more effect than 2-3 times per week?
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.
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?
Hi Justin, this is usually from having super tight hip flexors. Try stretching them out or doing some rotational planks instead.
hey does this help with your obliques or should i perform other exercises to help burnout those obliques also?
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.
Sweet workout, ive been trying to loose some weight before going back to school and your workouts have really helped
Hey Josh how many sets should i do of this if im just starting this routine
Hi Derrin,
If I were you I would do 2 to 3 sets of this workout.
2-3 sets per work out or week?
Per workout, and you can do it more than once per week.
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?
Sure Benneth, I wouldn’t do this workout more than 2 times per week.
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?
Hello Josh,
Is there another ab workout that you would recommend to supplement for other workout days?
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.
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?
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.
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
If I do this workout, I do several sets of these exercises?
I’m about to start this ab workout, could doing this rountine 2-3 times a week get me nice abs in a month?
Hard to tell without your current stats such as bodyweight, weight, etc. Make sure you’re also following a proven fat loss diet too.
what would be a good meal plan to do this with
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 🙁
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.