DevilDog
24-09-2008, 03:30
Heres a pretty hardcore workout routine that will help you cut your whole body to compliment your running/lifting weights. Make sure to do it during a different part of the day than your aerobic and weight training exercises...or believe me you wont have the strength to do much. We do this in the army, well in the airborne at least, so I figured id share it with you all since not many civilians have heard of it...and it works wonders if done properly. Do each exercise one after the other with no more than a 30 second break in between. 10 exercises x 30 reps each = The spartan 300.
Warm up per usual.
Exercise
1 - The leg tuck and twist
Sit on the ground with your legs extended out in front of you and your hands planted on the floor at your side. Lift your legs up 6 inches off the ground and bend your knees toward your left shoulder (that is count 1) return to starting position with your legs again 6 inches off the ground (that is count 2) then pull your knees up to the right shoulder (count 3) and return to the starting position (1 rep). This exercise is done at a moderate pace. Do 30 reps.
2 - Mountain Climbers
Get in the push up position. Bring your left leg up towards your arms as far as possible without pain. Start by hopping a bit and bringing your left leg down towards the normal push up position and then bringing your right leg up to your chest. (count 1) Do the same thing except reverse it (count 2) again do the same thing but reverse it (count 3)...and yes same thing again (rep 1). Done at a moderate pace, do 30 reps.
3 - Regular push up
As it says...do a regular push up. 30 Reps.
4 - Squats (on your toes)
Get into your basic squat position (feet shoulder width apart). Go up on your toes and the balls of your feet, and remain on them throughout the whole exercise. Bend down from the knees with your hands at your side until they touch the ground, then back up into the starting position. That is one rep. Do 30 reps.
5 - Regular sit up
Again, as it says...a regular sit up (hands on the back of your head, fingers interlaced). Make sure to keep feet planted on the floor. Do 30 reps.
6 - Single leg push up
Get into the basic push up position. Do a push up, lifting your left leg 6 inches off the ground (count 1), push yourself back up (count 2), do the same except lift the right leg up (count 3), push yourself back up (rep 1). Do 30 reps.
7 - V-Ups
Sit on the floor with your legs straight in front of you. Put your arms at a 45 degree angle behind you hands firmly planted on the ground. Lean back using your arms as support. Lift your legs 6 inches off the ground. This is the starting position. Now start the exercise. Lift your legs up (still straight) towards your chest while bringing your chest towards your legs, and then return to the starting position (keep your legs straight and feet 6 inches off the ground during the whole exercise). Do 30 reps.
8 - Shoulder push ups
Get in the basic push up position, and walk your way towards your feet with your hands, slightly bending at the knees until your head is pointed towards the ground. Do push ups that way. 30 reps.
9 - Single leg dead lift squat
Get in the basic squat position. Lift up one of your legs to a 90 degree angle and bend from the knee and waist (evenly). Keep your hands at your sides, when they touch the ground push yourself back up. After 30 reps with one leg do 30 on the other.
10 - Diamond Push ups
I am sure all of you know what this is...but just incase someone doesnt. Get in the normal push up position, except modify your hands into a diamond shape, touching your pointer fingers and thumbs together, aligned with the center of your chest. Let yourself down and then push yourself back up for 1 rep. Do 30 reps
Bam 300 reps, not quite done yet though. :P
Ending - Front, Back, Go's.
Get someone to help you if you can by calling out "front", "back" and "go". Start by running in place. When you or someone else calls front, you get into the push up position as fast as you can and start knocking out push ups until someone says back. When they say back, spin yourself around and start knocking out sit ups until they say go. When they say go, run in place again. Keep repeating until time is up. They only make us do this last part for 5 minutes, but by the time you get to it you are pretty exhausted so that might be a good idea...but feel free to do it for as long as you can...more exercise cant hurt.
Cool down as you usually do, and stretch all major muscle groups out. There you go, the spartan 300...make sure you do each exercise consecutively with only 30 seconds down time in between...to keep the heart rate up. May it cause you as much pain is it does me :p
Warm up per usual.
Exercise
1 - The leg tuck and twist
Sit on the ground with your legs extended out in front of you and your hands planted on the floor at your side. Lift your legs up 6 inches off the ground and bend your knees toward your left shoulder (that is count 1) return to starting position with your legs again 6 inches off the ground (that is count 2) then pull your knees up to the right shoulder (count 3) and return to the starting position (1 rep). This exercise is done at a moderate pace. Do 30 reps.
2 - Mountain Climbers
Get in the push up position. Bring your left leg up towards your arms as far as possible without pain. Start by hopping a bit and bringing your left leg down towards the normal push up position and then bringing your right leg up to your chest. (count 1) Do the same thing except reverse it (count 2) again do the same thing but reverse it (count 3)...and yes same thing again (rep 1). Done at a moderate pace, do 30 reps.
3 - Regular push up
As it says...do a regular push up. 30 Reps.
4 - Squats (on your toes)
Get into your basic squat position (feet shoulder width apart). Go up on your toes and the balls of your feet, and remain on them throughout the whole exercise. Bend down from the knees with your hands at your side until they touch the ground, then back up into the starting position. That is one rep. Do 30 reps.
5 - Regular sit up
Again, as it says...a regular sit up (hands on the back of your head, fingers interlaced). Make sure to keep feet planted on the floor. Do 30 reps.
6 - Single leg push up
Get into the basic push up position. Do a push up, lifting your left leg 6 inches off the ground (count 1), push yourself back up (count 2), do the same except lift the right leg up (count 3), push yourself back up (rep 1). Do 30 reps.
7 - V-Ups
Sit on the floor with your legs straight in front of you. Put your arms at a 45 degree angle behind you hands firmly planted on the ground. Lean back using your arms as support. Lift your legs 6 inches off the ground. This is the starting position. Now start the exercise. Lift your legs up (still straight) towards your chest while bringing your chest towards your legs, and then return to the starting position (keep your legs straight and feet 6 inches off the ground during the whole exercise). Do 30 reps.
8 - Shoulder push ups
Get in the basic push up position, and walk your way towards your feet with your hands, slightly bending at the knees until your head is pointed towards the ground. Do push ups that way. 30 reps.
9 - Single leg dead lift squat
Get in the basic squat position. Lift up one of your legs to a 90 degree angle and bend from the knee and waist (evenly). Keep your hands at your sides, when they touch the ground push yourself back up. After 30 reps with one leg do 30 on the other.
10 - Diamond Push ups
I am sure all of you know what this is...but just incase someone doesnt. Get in the normal push up position, except modify your hands into a diamond shape, touching your pointer fingers and thumbs together, aligned with the center of your chest. Let yourself down and then push yourself back up for 1 rep. Do 30 reps
Bam 300 reps, not quite done yet though. :P
Ending - Front, Back, Go's.
Get someone to help you if you can by calling out "front", "back" and "go". Start by running in place. When you or someone else calls front, you get into the push up position as fast as you can and start knocking out push ups until someone says back. When they say back, spin yourself around and start knocking out sit ups until they say go. When they say go, run in place again. Keep repeating until time is up. They only make us do this last part for 5 minutes, but by the time you get to it you are pretty exhausted so that might be a good idea...but feel free to do it for as long as you can...more exercise cant hurt.
Cool down as you usually do, and stretch all major muscle groups out. There you go, the spartan 300...make sure you do each exercise consecutively with only 30 seconds down time in between...to keep the heart rate up. May it cause you as much pain is it does me :p