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.
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.
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!
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.