C: Endurance

Yesterday I spoke with a guy who was doing a 'Spartan' workout. This workout was designed to get the actors in shape for the movie 300. (You can find a link to the original trainer here: http://www.gymjones.com/). Not for the faint of heart, this guy can get through the entire workout in 17:35 and does this 6 days a week. He cycles and swims for his cardio and explained that he is in better shape now than when he trained in the gym for 2 hours 4 times a week. He said he's older now and would rather spend the time with his kids, golfing, you get the picture. This guy was a beast! Anyway, he gave me some tips and now I'm passing them onto you, fAatyoGa style. I am starting out small but am looking forward to building up this routine.

(Consult your doctor before performing any workout routine)
8 Week Program--

Weeks 1-6: 6 days a week
At Home:
-25 Modified Pullups (Put a roll of packing tape or something to anchor onto resistance bands. Put the end with the tape over a door that closes toward you, close the door. Get down on one knee and pull the bands toward you for resistance. To see this in action, check out this video: http://www.youtube.com/watch?v=XvbtctWDCN0 or http://www.youtube.com/watch?v=FQUGnF-5PHM&feature=related) *
-50 Deadlifts (I use dumbbells; http://www.youtube.com/watch?v=j8YJ_tfLPJQ)
-50 Modified Pushups (http://www.youtube.com/watch?v=8B17wwJdHV8)
-50 BoxJumps (I jump onto the highest Reebok step height; http://www.youtube.com/watch?v=iGLctzQM_Xo)
-30x2(side) Single arm shoulder raises (http://www.youtube.com/watch?v=Z294myBgstg)
-50 Floorwipers (I cannot do these just yet so I do 2 sets of standing obliques)
-25 Modified Pullups (*)

So far I can do this workout in 30mins while watching the new Rosie show :) . I then do some sort of cardio for 45mins (walking, swimming)

Week 7 & 8
Do the same workout above but only 3 days a week..That's right!!! These are your rest weeks...you muscle confusion week. Go hard every other day.

Back to the beginning...good luck!

Here is a video of the real movements once you can do them: http://www.menshealth.com/fitness/muscle-building-11