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The 300 Spartan workout is best approached like a full body training system, using it 3 times per week on alternating days. Rest Periods.  Jumping into any intense workout system without a solid level of conditioning and exercise form puts you at risk for injury. Box Jumps.  It goes without saying that the 300 Spartan workout should be combined with a sensible eating plan based on goals and current body fat levels.  Make sure you take time to learn proper deadlift form and build up your overall conditioning before attempting the 300 Spartan workout.  If you can't complete the required number of reps for an exercise you may rest for a brief period until you are able to continue. Training Level.  Un rack 135 pounds as if you were about to bench press, but instead of performing reps you hold the weight at arms length away from the body.  When the '300' movie came out, men and women everywhere were eager to learn how King Leonidas and his Spartan warriors got their abs of steel.  This is an intense workout system and should not be attempted by beginners.  If you do not have access to a box, try using a stable bench or or stacking several aerobic steps. Floor Wipers.  Some of the cast members lost up to 40 pounds of fat while using this routine, rapidly transforming from flabby to ripped.  It is an intense training system and is not meant to be performed every day.  This is the original workout used the the cast of the movie 300.  Now it's your chance to do it, to become a steel spartan warrior!  Next, begin to perform leg raises, the first rep lifting the legs up and slightly towards the left and the next rep up and slightly towards the right. Diet.  Lie on a bench press (or the floor).  Do not rest between exercises and movements.