June 2, 2008
Spartan Cardio Workout to Get 300 Movie Abs!
Most of you have probably heard of the movie 300 by now. It seems as if everyone is jumping on the bandwagon of this movie by coming up with training routines to get a body like guys from the 300 Movie. Want to meet the original Spartan Trainer, Anthony Bova?
[ The Spartan cardio routine…"The Stairs of Hercules"! This is a brutal video…Anthony makes his little brother carry a 150 pound sandbag up and down 8 flights of stairs for 20 minutes straight]
Bova Has Been Training "Modern Spartans" for 10 Years
Anthony Bova, likes to go by his last name, so if you ever write to him just call him "Bova". Anyway…Bova came out with a program called the "Spartan Health Regime" in 1997. It has been updated a few times. I picked up a copy about 6-7 years ago and it is outstanding. It isn't cheap by any stretch of the imagination, but then again…it is a massive physical product with a bunch of bonus reports. He was doing this a decade before the 300 Movie came out.
"Spartan Health" is All About Functional Fitness
About 10 years ago I decided it was stupid to have puffy bodybuilder muscles, so I dropped 30 pounds of muscle and slimmed down to 185. About 3 years later I ran across Bova's site, Spartan Health. He was the first trainer who was talking about exactly what I believed…that pumped up bodybuilder muscles are kind of corny. Read some of his quotes from his sales page…
"Get lean and add shape with functional muscle. I don't care what looks you were born with (and you shouldn't either), everyone looks better with a lean, athletic physique."
"I don't mean we should look like pumped-up-bodybuilders. Spartan Warriors were closer to modern Decathletes or Special Forces troops than bodybuilders. They had to be able to march or run long distances before going into battle. Then when they got to battle they needed the strength to fight."
"We want a well muscled body, but it should have a high degree of conditioning. You should picture in your mind, you want to be the lion not the elephant, the shark not the whale."
I was instantly hooked and immediately ordered the course. I was really blown away by how much I agreed with so many of his philosophies. The reason he isn't as well known as many other fitness gurus is that he goes against the grain. He "tells it like it is" and lets you know up front that his workouts are tough.
Ever Heard of The Story of Milo of Kroton?
Milo was a 6 time Olympic wrestling champion from 540BC to 516BC. The story about how he got his strength was that his father got him a bull calf to raise. One day, his father asked him, 'How big is your bull today?' Milo ran outside, picked up the calf and carried him inside to show his father. Each day, his father asked him 'How big is your bull today?' and each day Milo ran outside, picked up the bull and carried him to his father. This went on for a number of years. As the bull grew, so did Milo’s strength. This fable illustrates the concept of progressive resistance.
"Stairs of Hercules" Uses the Same Principles as Milo's Fable
Bova came up with a way to reproduce the progressive resistance that Milo experienced. His Stairs of Hercules workout is actually not just a cardio workout. It is a full body conditioning workout! It is a way to burn body fat and build functional muscle at the same time. It also isn't just for abs (that is just my catchy title, since I know many people want six pack abs). There is no doubt that this workout will turn you into a "modern spartan". It is extremely tough!
An Outline of the Stairs of Hercules Workout
This workout isn't for beginners. Make sure you have been doing some basic strength training for a few months before attempting this.
1) Grab a tough canvas bag with a strong zipper.
2) Don't use sand…use small stones. That way it won't leak sand all over the place.
3) Start light and work up slowly. Add more stones as you get stronger, but don't increase weight too quickly.
4) Lifting the bag is a big part of the workout. Exercise a bit of caution here.
5) Walk slowly. Never rush down the stairs. Concentrate on each individual step. You do not want to fall!
6) Bova considers one Rep as walking up 4 stories of stairs then back down (a total of 8 individual flights of stairs in his apartment building to climb up 4 stories alltogether).
7) He recommends that you start with 10 reps with a light weight and then work up to 15 reps. At this point you add 10-20 pounds of weight and go back down to 10 reps. Once you get back up to 15 reps, add 10-20 more pounds of weight. Repeat this process over time.
How to Work This Spartan Cardio Workout Into Your Routine
This would be a great routine to do once a week in addition to your HIIT and strength training. If you are just doing this routine and not much else you could get away with doing this about 3 times per week. What I like about this is that it is an amazing way for people to get in amazing shape without any fancy equipment whatsoever! If you want to see all three videos click here: Stairs of Hercules.
Note: This would be an ideal "off season" workout for sport conditioning. Any of you guys who want a competitive edge in a high school or collegiate sport, this is the type of training that would do the trick. You will probably want to bring along a training partner to push you and insure that you don't "wuss out". If you aren't competing in a sport, this is a great way to get lean and mean like the guys from the 300 Movie. This type of training will burn fat like mad!
Tags: Hollywood Fitness, 300 movie, body fat, burn body fat, cardio workout, fitness guru, functional strength, HIIT, six pack abs, spartan health, stairs of hercules
Comments
June 2, 2008
Helder said:
It seems tough and challenging, but it's worth to try. I completely agree with this philosophy of training, we should have a good condition, strength, explosive power, endurance and also flexibility. Totally fit, not being too big with bloated muscles that make you look bad (aesthetics are always important) and slow. I love to do so many sports, when i was stupid and too big for my frame, i couldn't perform well in any sport. That's why i love so much to have periods outside the gym, only performing bodyweight exercises, the movements are so natural, your body works like an unit, it's functional fitness, good looks, strength and endurance. Very good post Rusty, i always say this, but it's true
Jennifer said:
Hi Rusty, interesting workout…so basic yet it looks so hard!
Would this type of training be beneficial for a woman too? For example, would it "tone" the lower body without adding a lot of bulk (I wouldn't use 150 lbs)! This reminds me of the step mill machine, which looks easy when you watch someone, but it really starts to burn after just a few minutes if you set the machine to a higher level.
I guess the reason this is so hard is the entire body is being used, like a compound exercise.
Gators said:
great post rusty, funnily enough i watched 300 again just last night…those guys are in insane shape for that movie…what i like about this work-out is that it's another way to get yourself out of the gym and can be done very simply with minimal equipment while working over the whole body. i'm going to try it out…hope you're well buddy…gators
Mark McCullagh said:
That is absolutely f***in' KILLER!!
Just doing stairs period, with no weights, is hard enough.
Stumbled it. I hope people really give workouts like this a honest effort. They will get results. Big time.
Stumbled
admin said:
Helder,
Watching this video makes me feel like a slacker. Videos like this show you what "pushing the pain barrier" is all about.
Jennifer,
This would work really well for women. It would work the butt, hips, and thighs to tone without bulk. Like you said…go quite a bit lighter.
Gators,
Great to hear from you! Tell me how this works out. I need to go out and get a canvas bag and give this a shot as well. I haven't tried this yet.
Mark,
I have been a big fan of stairs for years. I KNOW this would get anyone brave enough to try this lean in short order. This is the type of routine that makes you sweat 3 hours after finishing it. Running stairs is a pain…this is light years more difficult.
Thanks for the "Stumble" buddy (I bet less than 1/2 the readers know what that is…I appreciate it).
Rusty
BJ said:
Hey Everybody,
This blog is an amazing resource for conditioning!
If you really love cardio interval training workouts but are sick and tired of having to be a prisoner to your watch, then you will love WORKOUT MUSE!
It features cardio interval training soundtracks that tell you when to start, stop, and even provides you with countdowns and updates to keep you focused on the task at hand.
Plus our elite team of sound designers creates mind-blowing, adrenaline racing music from scratch to encourage the ideal BPM for the most effective cardio interval workout possible.
You can get your own instantly downloadable FREE full cardio interval mp3 soundtrack (5 minute warm-up, 20 minutes of interval, 5-minute cool-down) by signing up for our FREE newsletter @
http://www.workoutmuse.com
Please feel free to go to our Blog for regularly updated interval training content @
http://workoutmuse.blogspot.com/
You can also check out some cool interval training related video demos at our You Tube page @
http://www.youtube.com/user/WorkoutMuse
Keep up the great work with this blog, there is a ton of awesome content here!
Yours in Fat Loss,
BJ Gaddour, CSCS
http://www.workoutmuse.com
June 3, 2008
AFDerrick said:
Rusty, this sounds similar to something I might read on Crossfit's website. I know you have mentioned or talked about it before but what do you think of their workouts? The people that seem to do it are always in pretty good shape. Should it replace the workouts or maybe just supplement them?
LOK HON SAN said:
I have been following Anthony Bova's works and writings since I stumbled upon one of his adverts in a combat magazine about 5 years ago. Anthony's writings on the subject of fitness, tribal diets & living life took me off the aimless bodybuilder & supplements threadmill. Since then, I have thought more like a tribal warrior rather than a puffed up bodybuilder who trains only for the sole purpose of aesthetics.
I changed my lifestyle and adopted his common sense approach to training and life itself. Although I believe his workouts for resistance training is too general to suit every individual, his fondness of running and combat conditioning as a cardio workout is great content in his book. This guy is hardcore.
Anthony is not well-known but commands a very loyal following especially among Australians.
Rusty, I am surprised that a chilled-out guy like you, follows the works of a super-serious dude like Mr. Bova.
Leo said:
Nice idea Rusty, well My house is a 3 storey building (I live in Indonesia btw), gotta start packing my bag with stone..
I used to put some sand bag rounding my ankle and walk up and down for conditioning, and man that's tough enough.. balance is real issue here..
Anyway, since im still suffering low back pain, is this training recommended?
Roger said:
Hey Rusty,
This sounds like a great workout, but I don't have any access to stairs. Would going up and down a steep hill be the equivalent? If so, how far up would I have to go to simulate four flights of stairs? Thanks!
Project Swole - Weightlifting and Nutrition said:
I don't know about carrying 150 lbs up and down stairs for 20 minutes, but I do know that back in college I definitely used to wake up at 7 am and run stair sprints for time with a stop watch. Be very careful what you eat before attempting stair exercises.
Kat said:
Rusty,
Just came across your site several days ago from the IF website and all I can say is that I've been reading as many posts and comments as possible and have been convinced to change things up a bit…I've now stopped doing any sort of weight lifting and began doing cardio 7 days per week for the past 2 wks. I saw this Spartan clip and have tried to do something similar on the stair machine at the gym (can't run unfortunately due to 2 herniated discs in lower back).
Here is my scenario: I have my wedding towards the end of July and need to loose about 10 pounds if not more (pretty much slim the lower body as I am an extreme pear shape) to fit in my dress. I'm not really eating carbs (just protein and fat, veggies), eating 1 hour post cardio, and doing HIIT 3 x per week in addition to some bodyweight exercises. Is there anything else I can do to speed fat loss up?
Your info is so motivating–I am truly grateful
admin said:
BJ,
You have a groundbreaking idea. I like people that think "outside of the box". I hope you create a ton of success stories.
AFDerrick,
I like "CrossFit Style" workouts as a supplementary workout. I think 1-2 times a week for best results.
LOK HON SAN,
I am a "chilled-out guy" for sure! Bova is intense, but I like that every now and then. After that I can chill with friends, go to the beach, drink a beer or two and enjoy life. His material is very solid.
Leo,
I would be careful if you have low back pain…just go really slow and maintain your posture. I injured my back badly many years ago, so I know exactly what you are talking about. If you begin hunching over, stand up straight or make sure and stop!
Roger,
Yes…it would feel a bit different, but would have a similar effect. I would be careful to makesure you don't pull your achilles tendon. Working on hills can do this if you are not careful.
Kat,
I do have a good tip for you. After you do your HIIT, wait 5 minutes and then do moderate steady state cardio for 20-30 minutes. HIIT will release a bunch of fatty acids into your blood stream from you fat cells, steady state cardio is going to use these free fatty acids for energy. It is a great "one-two" punch! Here is a post on that:
The Stubborn Fat Solution, Lyle McDonald's Latest Fat Burning Book
Rusty
June 4, 2008
Jennifer said:
I did an amazing workout today with a trainer (I hired one for the hell of it for some extra motivation). One of the exercises he made me do was walk up and down stairs with weight, and boy was it tough! After a hardcore training session (which included push-ups, planks, jumps, stair climbing, etc…), he then sent me to do 30 minutes of cardio, which would help burn up that fatty acid that built up during the intense workout. I did as you say Rusty, and waited about 5-10 minutes before I started into the steady state cardio. The trainer applied many of the principles you talk about on this site, which made me feel more confident in his ability to work me out effectively.
DaveC said:
I have a good canvas bag with a zipper, and access to rocks. What I don't have is easy access to a stairway or any kind of inclined surface. Are there some alternatives that would be of value? Just "carrying the bull" or a bunch of box steps?
Mark said:
Hi Rusty, again, your site has just been so helpful in moving me toward my goals! You've emphasized before the need to listen to your own body, but I just wanted to put it out there again. For me (and maybe some out there will relate), I do my best slimming down when I do cardio almost exclusively. I did workouts similar to the 300 one (crossfit classes) that were great in a lot of ways, but I always thought I looked puffy. Not until I did mostly just cardio did I start feeling like I was looking how I want. You might say just do this workout infrequently but then you'd get so sore and I don't know how much you'd really benefit from inconsistently doing it. For me, I prefer your other posts on HIIT and not bulking up- LOL
Also, just to emphasize a boring reality that will keep me from winning popularity contests but might boost someone's self-esteem: I've never seen movie bodies that were so cartoonishly airbrushed than in 300. Their bodies looked downright animated, like watching the cartoon movie beauwolf! Who knows what they really looked like! Also, beware overtraining on stuff like this. Fyi, here's an article on the workout regimine of the star of the movie. He burned out so hard he stopped working out for like a year and got in far worse shape than before he started. Thanks again!
http://www.menshealth.com/cda/article.do…
jesse cone said:
looks like something i should try since i am trying to become a firefighter
Sandy said:
WOW! Looks tough but I'd like to try that workout!!!
June 5, 2008
Hulbs said:
Hi Rusty,
Looks pretty insane! I'll definitely give it a go at some point, but need to get hold of a canvas bag and some stairs 1st!
cheers
Hulbs
Gators said:
Guys, here's the best link for info on the workout for the movie '300'. it's the actual trainer/gym. the 300 workout is a misconception as was only done once at the end of the 4 months training. it's a really interesting read so check it out, the training sounds insane!!….as quoted from the site "The second misconception surrounds the idea of the Spartan workout, aka “300â€, how frequently it was done or who actually finished it. “300†is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout (Logan and I were two of them). This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. Like many workouts “300†is not hard once you've done it but the apprehension built up ahead of it – something we encouraged – was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them."
here is the link "http://www.gymjones.com/knowledge.php?id=35"
Rusty, have a read and let us know your thoughts!!!
http://www.gymjones.com/knowledge.php?id=35
Done said:
Hello Rusty,
Man ive just got back from Amsterdam and it was amazing!!!! Most outrages holiday ive ever had and i tried everything…. hashbrownies, magic mushrooms etc etc hehehe
Absolutely brilliant!!!
On another brilliant note……. do you know what you are…. you are a god!!!! Honestly - you are my Hero!!! I wish i found your site sooner… because ever since, ive just been really happy with my results and its all because of your advise…!!!!
Thanks again!!!!!
Im defo going to give this a go! I actually know of a flight of stairs i can use for this hehe
PS: We had a fancy dress couple of months ago… and i went as the Spartan Queen hehehe - i love that move as well !
:o)
Thanks
Doné
shailja said:
Hi Rusty,
I've been doing cardio mixed in with HIIT but I've also been doing strength training a couple of days.
I try and do push ups and pull ups, planks and other body weight exercises.Occasionally I use weights for arms and shoulders not legs.
I feel that my body is kind of tightier and skinnier because of this regime than it was even when I was 8 pounds lighter than now.
Should I continue on this track or stick to cardio mainly?
admin said:
Jennifer,
Sounds like you found a fantastic trainer. There are some great ones out there. You should keep this one, because it is rare to find a good one. Kind of the same situation as hair stylists (not that I would know), but you catch my drift
Dave,
Where do you live that is so flat? I've spent my entire life in areas with big hills (San Fransisco and Seattle)…I can't imagine what life is like without tons of hills and stairs.
Mark,
Yeah…the HIIT and steady state cardio is a winning combination. I guess people who want or need to gain a bit more muscle would do more Crossfit stuff, guys and girls that need to lean down do more HIIT and cardio. I'm in the middle…so I like to do a bit of both. Glad that you have found this site helpful, I really enjoy working on it.
Jesse,
This would be perfect to get in shape to be a firefighter. It would be outstanding!
Hulbs,
I know you can find some stairs where you live. The challenge is to make sure it isn't a busy staircase. It would be funny to do this in a busy downtown area!
Gators,
Great link…I am under a time strain so I'll comment on it later. I love it when you guys find awesome resources like this! It really adds to the post. Thanks again…you always "bring something to the table".
Doné,
Thanks for the compliment. You sound like you had a blast in Amsterdam. I always love hearing about cool places to travel to. I NEED to go to Amsterdam! Have you ever watched the movie Euro-Trip? They have a really funny sequence in Amsterdam. Here is a different clip from the movie.
[This is Hillarious. Matt Damon plays the main singer in a punk rock band. Singing "Scotty Doesn't Know"! Scotty is at the party hearing a song about how his girlfriend is cheating on him. Listen to the lyrics…this makes me laugh every time!]
Shailja,
Keep doing what you are doing! It sounds like it is working very well for you. Great Stuff!
Rusty
Tom Parker said:
Wow. That workout seems immense. I still think I am going to stick with my gym workout most of the time but stuff like this is great for when I need to mix it up a little or break through a plateau. Cheers!
June 6, 2008
AA said:
This workout looks very dangerous to me with the chance of doing some serious back injury being very high. If you damage your back it pretty much stuffs up your entire program so I would suggest avoiding any exercise that has an undue risk of that. I guess you wouldn't attempt this unless you had a very strong core to begin with.
Anyway a great web site Rusty and an inspiration to all of us. I converted my own blog to a diet and fitness blog with a specific focus after reading yours.
June 7, 2008
Manchild said:
Another great post Rusty!!! I have a question that is a little off of this subject though. You say you should never work on body part more then the other(i.e. right arm more than the left) since one side of our body is naturally bigger than the other. However what if your day to day activities causes you to work one more often.
In my case I own a cleaning business and 7 days a week I am constently sweeping and mopping and my right arm and pec have constently become more fuller and develop over my left. Would you still say I should do more to help the other side since the activities i am doing a constently working more of one side of my body?
Thanks!!!
June 8, 2008
admin said:
AA,
Yeah…this is an advanced workout. To be honest, it looks like Bova had his brother lift a bit too much weight here. His back is rounding a bit towards the end. I would recommend a slower progression to heavier weights.
Manchild,
If this is the case, you should probably make sure and use dumbbells for most of your lifts when working out. This will insure that both sides of the body have to work equally as hard.
Rusty
D whit said:
Hey Rusty I just came across your website today and think it is money. One quick question I have a body type where I have broad shoulders and a big chest. I am about 6' 182 and would like to be lean but I dont know if it is possible with my build. What would you recommend for interval running? I run around a local track and I usually sprint for 3/4 a lap and than walk for a lap. I do this 3 times. Is this to little? Also what is your take on swimming? Thanks man keep up the good work.
June 10, 2008
Done said:
Hello Dude!!!
Well ive tried this for the first time this morning… and really enjoyed it as well… all though i cant say my labrador puppy was to impress with me going up and down the stairs all the time… all he wanted to go do was running. (he definately keeps me fit hehe)
I think i should get some more stones… i dont think my bag is near 150pounds hehehe
And it wasnt easy finding the stones on sunday.
Just one question - this is such a good idea and is 100 times better then the gym… does Bova have other good ideas like this?
Thanks so much - really appreciate it!!
PS: Yes ive watched that movie and it is so funny hehehe!
xoxox
Doné
admin said:
D whit,
I think that swimming is a great "health" exercise, but not great for getting really lean. I'm going to do my next article on this (thanks for the idea!)
Your interval routine sounds good. If you do want to slim down a bit more, wait for 5 minutes after doing this routine and then jog for 8 laps. Don't jog quickly…aim for 8-10 minute miles.
The HIIT will release fatty acids into the bloodstream, the low intensity cardio will use those released acids for energy.
Done',
Bova's stuff is outstanding. He isn't a widely known name, but all of us who have ordered his products are fans. This is one of the best exercises that he talks about.
Rusty
August 31, 2008
Marcus said:
Interesting.
I came up with something not unlike this a while ago (although my variant was easier). I was looking to work my cardio but make it a bit more intense and use more muscle groups.
Eventually I came up with this. I put a 3-4 sets of dumbells at one end of my gym. I made the weights around half again to double what I would do on bicep curls. I pick up a pair, run them to the other end at a decent brisk jog, put them down, go get the next pair. I repeat until the whole set are at the other end. Then I take them all back. That's one rep. Do as many reps as you can until you can manage 15-20 minutes, then move the weight up.
Overall, it was an amazing workout, more shoulders, more wrist, more leg-strength and excellent workout of the lower back muscles (although you have to be careful keeping your back straight and work up slowly if you have neglected that group).
Sadly, where I am now (Afghanistan) I don't have the space or the weights to do this. But I have cobbled together a new "Spartan" exercise, like this:
Step One: I have 3-4 sets of moderate weights, which I run up 8 steps (that's all I have) as fast as I can, then down again.
Step Two: I move on to a heavy punchbag which I have to leave on the floor as there is nowhere to hang it. I punch it 10 times from the front position, switch to the side, punch it 10 times straight, knee it 10 times, switch to a mounted position, punch it 10 times, elbow it 10 times, switch to the other side, punch it 10 times, knee it 10 times.
Step Three: Then I quickly move on to a heavy medicine ball, do 20 "figure 8s", and 20 slams.
That's one rep- then I repeat as many times as I can.
To be honest I can't do that many of them because it's hard to get time to exercise here, and my priority is my Ashtanga Yoga. Other aspects of my programme get lower priority and so my cardio has suffered since moving here.