The Spartan workout is a workout regime based upon the movie 300, which shows the story of how Spartan King Leonidas led his military of 300 men against the Persian army of over one million in the Battle of Thermopylae in 480 B.C.

The stars had to go through an intense training program to replicate the muscular physiques that real Spartans would have had during that period of time. The spartan work out routine is recommended for advanced gym goers due to its high intensity level. This work out focuses on strength workout routines in order to build hefty muscles even while restraining body fat to encourage a slim appearance.

Do you possess what it takes to resemble the Spartan King?

Gerard Butler, the man behind all that muscle, had to work with two various coaches simultaneously, six hours per day for four whole months before filming. The Spartan workout includes several different workout routines that focus on building muscle strength and also endurance, along with reducing fat, all in the quickest amount of time achievable. Gerard Butler even stated that the training was so demanding that, "By 13 minutes you're vomiting on the floor." But all that hard work and devotion towards the Spartan workout has indeed paid off.

How does the spartan workout go?

Initial step, keep your diet simple. It is essential to eat throughout the day in small portions to make sure that you keep an additional of energy when it is time for your Spartan workout. One of these small daily meals should include 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 along with brown rice - for extra energy - a few times all through the week is also vital. Having a glass of milk with some of your meals will also fill you up while not having to gorge yourself. Water is important to have with you at all time. Drinking lots of juice is also essential to the Spartan workout to keep you constantly hydrated and to provide the essential vitamins required.

To maximum benefit out of the Spartan workout, it is critical to workout your lower limbs - a step up box with a small set of dumbbells would do the trick, along with squats and lunges. Focusing on the lower body - for instance, 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 system.

For the spartan workout, a pull up bar is undoubtedly a must. There are many different pull up techniques for a complete workout, but the motions themselves are natural and beneficial when it comes to the Spartan workout - ensure the pull up bar you purchase comes with brackets for your doorway.

Aside from building muscle, flexibility is a very important aspect. Make sure that you always stretch before exercising. Carrying out something that takes free weight movement throughout the week goes a long way towards attaining the perfect Spartan workout. The main idea is to maximise all sorts of actions. Training with low reps and high weights is 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:

- 25 reps of pull-ups

- 50 reps of 135 lbs dead lifts

- 50 repetitions of push ups (build muscles)

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

- 50 repetitions of floor wipers

- 50 reps of 1-arm 36 lbs Kettle bell

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