Spartan Workout Program

Day 7

“THE THOUSAND NATIONS OF THE PERSIAN EMPIRE DESCEND UPON YOU!”

**Warm-up very well.  This workout is intense from the very second it starts to the end.

Each 20 seconds of exercise is done to the max.  That is, you do as many repetitions as you can in each set. If you can’t do any more repetitions do pull-up holds, push-up holds, squat holds, or dip holds. 

20sec Pull-ups

10sec Rest

20sec Pull-ups

10sec Rest

20sec Pull-ups

10sec Rest

20sec Pull-ups

10sec Rest

20sec Pull-ups

10sec Rest

20sec Pull-ups

10sec Rest

20sec Pull-ups

10sec Rest

20sec Pull-ups

30sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

10sec Rest

20sec Push-ups

30sec Rest

20sec Squats (no weight, keep good form)

10sec Rest

20sec Squats

10sec Rest

20sec Squats

10sec Rest

20sec Squats

10sec Rest

20sec Squats

10sec Rest

20sec Squats

10sec Rest

20sec Squats

10sec Rest

20sec Squats

30sec Rest

20sec Dips (use bench)

10sec Rest

20sec Dips

10sec Rest

20sec Dips

10sec Rest

20sec Dips

10sec Rest

20sec Dips

10sec Rest

20sec Dips

10sec Rest

20sec Dips

10sec Rest

20sec Dips