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 #11. Jump Squat x 302. Staggered Push-ups x 303. Alternating Split Jump x 304. Explosive Push-ups x 305. Prison Squat x 306. Hindu Push-ups x 307. Row x 308. Burpees x 309. Pull-ups x 3010. Double Crunch x 30

Workout #21. Elevated Push-ups x 302. Kettlebell Swing x 303. Pull-ups x 304. Jump Squat with Kettlebell x 305. Elevated Push-ups x 306. Split Squat Jump x 307. Row x 308. Shoulder Press x 309. Stationary Lunges x 15 each leg10. Russian Twist x 30

Workout #31. Push-ups x 302. Kettlebell Squat x 303. Row x 304. Deadlift x 305. Shoulder Press x 306. Kettlebell Swing x 307. Pull-ups x 308. Kettlebell Snatch and Press x 15 each arm9. Elevated Push-ups x 3010. Double Crunch x 30

Workout #41. Push-ups x 302. Jump Squat with Kettlebell x 303. Row x 304. Kettlebell Swing x 305. Elevated Push-ups x 306. Kettlebell Snatch and Press x 15 each arm7. ReverseKettlebell Fly x 308. Alternating Split Jump x 309. Shoulder Press x 3010. Hip Thrust x 30

Workout #51. Push-ups x 302. Squat and Press x 303. Pull-ups x 304. Stationary Lunges x 15 each leg5. Elevated Push-ups x 306. Deadlift x 307. Reverse Fly x 308. Squat and Hold x 30 seconds9. Upright Row x 3010. Double Crunch x 30

Workout #61. Push-ups x 302. Squat x 303. Weighted Pull-ups x 304. Deadlift x 305. Row x 306. Stationary Lunges x 15 each leg7. Shoulder Press x 308. Calf Raises x 309. Double crunch x 3010. Plank x 30 seconds

Workout # 7 (rest between sets_advanced)1. One Arm Push-ups 2 x 15 each arm2. Jump squat 2 x 153. Weighted Pull-ups 2 x 154. Weighted Squat 2 x 155. Explosive Push-ups 2 x 156. Split Squat Lunges 2 x 157. Row 2 x 158. Reverse Lunge 2 x 159. Shoulder Press 2 x 1510. Double Crunch x 30 sconds

Workout #8 (perform twice_no rest)1. Staggered Push-ups x 152. Incline Push-ups x 153. Squat and Press x 154. Stationary Lunges x 15 second leg forward next set5. Row x 156. Pull-ups x 157. Upright Row x 158. Curl x 159. Triceps x 1510. Double Crunch x 15

Workout #9 (perform 2 then rest then repeat all)1. Dumbell Press x 152. Push-ups x 153. Squat x 154. Jump Squat II x 155. Row x 156. Reverse Fly x 157. Shoulder Press x 158. Biceps Curl x 159. Hip Thrust x 1510. Russian Twist x 15Workout #10(same with 9)1. Incline Push-ups x 152. Alligator walk x 153. Squat and Press x 154. Hip Bridge x 155. Row x 156. Pull-ups x 157. Squat and Press x 158. Walking Lunges x 159. Curls x 1510. Double Crunch x 15

Workout #11(same with 10)1. Spider Push-ups x 152. Squat and Press x 153. Incline Push-ups x 154. Jump Squat II x 155. Pull-ups x 156. Stationary Lunges x 157. Reverse Fly x 158. Hip Bridge x 159. Calf Raise x 1510. Russian Twist x 15