The Spartan workout is an exercise regime driven by the film 300, which shows the story of how Spartan King Leonidas led his armed forces of 300 men against the Persian army of over one million in the Fight of Thermopylae in 480 B.C.

The actors had to undertake an extreme training program to replicate the muscular physiques that real Spartans would have had during that period of time. The spartan exercise routine is usually recommended for advanced gym goers because of its high intensity level. This exercise specializes in strength workout routines in order to build hefty muscles as restraining body fat to promote a lean appearance.

Have you got what must be done to resemble the Spartan King?

Gerard Butler, the man behind all that muscle, had to work with two distinct coaches all together, six hours a day for four whole months before filming. The Spartan workout entails a variety of workout routines that focus on building muscle strength as well as endurance, along with losing fat, all in the quickest amount of time possible. Gerard Butler even stated that the training was so severe that, "By 13 minutes you're vomiting on the floor." But yet all that hard work and perseverance towards the Spartan workout has indeed paid off.

How does the spartan workout go?

Starting point, keep your diet simple. It is essential to eat throughout the day in small servings to make sure that you keep a surplus of energy when it is time for your Spartan workout. One of these small foods should contain at least one fruit or salad meal. This will aid fill you up for your Spartan workout and give your muscles an extra boost. A steady diet of chicken and fish coupled with brown rice - for extra energy - a few times all through the week is also vital. Having a glass of milk with several of your meals will also fill you up without having to gorge yourself. Water is important to have at the ready at all time. Ingesting lots of juice is also essential to the Spartan workout to keep you constantly hydrated and to provide the essential vitamins necessary.

To maximum benefit out of the Spartan workout, you should workout your legs - a step up box with a small set of dumbbells would do the trick, along with squats and lunges. Developing the lower body - as an example, through running or walking - is vital for the Spartan workout, which over time will help you develop a bigger and better upper torso thanks to the release of muscle growth hormones into the body system.

For the spartan workout, a pull up bar is undoubtedly a must. There are numerous pull up techniques for a complete workout, but the movements themselves are natural and beneficial when it comes to the Spartan workout - make certain the pull up bar you buy comes with brackets for your doorway.

Aside from building muscle, flexibility is a very important aspect. Make sure that you always stretch before exercising. Performing something that takes free weight movement all the way through the week goes a long way towards achieving the perfect Spartan workout. The main idea is to maximise all sorts of motions. Training with low reps and high weights is very important as well - to shock the muscles - but the majority of people over-do it by lifting wrongly and not maximizing the movement.

Examples of a Spartan exercise routine:

- 25 reps of pull-ups

- 50 repetitions of 135 lbs dead lifts

- 50 reps of push ups (build muscles)

- 50 repetitions of 24-inch box jumps (strength and sturdiness)

- 50 repetitions of floor wipers

- 50 reps of 1-arm 36 lbs Kettle bell

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