Officially, the best workout ever

....according to Dani!

This workout was written for Dani who specifically requested "Something nearly impossible to accomplish, but (she'll) accomplish it because it's necessary."

I promised her a workout that the 300 Spartans would be proud of.   The program below is NOT for the unconditioned person.  It combines 45 minutes of intense purely cardiovascular training with intense weight training compound movements.  The weight suggestions shown below are what worked for Dani.  Your needs may be different.  See if you are Spartan enough for this:

Spartan 300 Workout*
(3 sets of each superset)

Squat Press 10# / 20 reps
Lunge Curl 10# / 20 reps

8 minutes cardio with HR at 85% - 90% of max heart rate (220 - your age)
       (Alternate 1 minute at 85% max HR with 1 minute at 90% max HR)

Jumping Squat Row 80# / 15 reps
Lunge Press 10# / 8 reps

8 minutes cardio with HR at 85% - 90% of MaxHR

Dumbbell Snatch 25# / 5
Pushups 8 reps
Squat Jump 12 reps

8 minutes cardio with HR at 85% - 90% of MaxHR


Single Arm Squat + Front Raise 15# / 8
Step Curl 15# / 8
Barbell Snatch 50# / 6

5 minutes cardio with HR at 85% - 90% of MaxHR


Chest fly machine (single arm) 50# / 10ea
Assisted Pull up machine (100# assist) 6 to 8 reps
Squat Fly 10# / 8

8 minutes cardio with HR at 85% - 90% of MaxHR

Cool Down with about 5 - 10 minutes of slow to moderate walking/elliptical.


Dani has declared this workout will be her Sunday workout. Always.  Of course, as she improves at this workout, she will need to adjust the weights or movements in order to keep advancing in her fitness. 

Dani's first attempt had her completing 60% of the workout and burning 690 calories.  My calculations estimate that finishing the entire workout would be a 1,150 calorie burn, and would likely take about 1.5 hours to complete. 

*Disclaimer: before attempting any workout, check with your physician to make sure your body can withstand the effort that is required.  With any activity, working out has its risks.  Just be sure the risks FOR YOU don't outweigh the reward!  Also, be sure to properly warm up before physical activity.