The Ultimate Full-Body Workout for Beginners.

I'm not usually a sensationalist, but today we're showcasing one of the world's best all-body workouts: the Spartan 300. It challenges you every time you attempt it.

What is Spartan training? In its simplest form, Spartan training is 30 reps of 10 exercises, which can be done in any order you like. Your objective is to get through the 300 reps (10 sets of 30) as quickly as you can. So pick one of the exercises pictured, do as many reps as you can and then move on to another.

1. Step-ups:

Place your left foot on a bench or chair that is approximately knee height. Push down through your left heel and stand up on the bench. Without stopping, continue to move the right thigh forward until the knee is hip height and at a right angle (in a running style). Balance for a moment, then lower your right foot to the ground, touch down lightly with your toes and spring back up for your next rep. Maintain your posture throughout and keep your gaze on the horizon in front of you.

Reps: 30 each leg.

2. Medicine Ball Twists :

Sit on the ground, holding a medicine ball or 3kg-to-6kg weight close to your stomach. Lean back 30 degrees and twist to the right until the ball is just off the ground. Twist back to the start and then to the left. Twist through your abs, not your hips, by keeping your buttocks on the ground. Don't move your legs.

Reps: 30 each side.

3. Dead lifts:

Hold a weight in both hands with a mixed grip and stand with feet hip-width apart. Brace your abs, bend forward at the hips and lower the weight down your thighs to just off the ground. Keep your knees soft and back straight by keeping your gaze forward and sticking your buttocks out. Pause at the bottom and then raise back to the start. At the top, push your hips forward and contract your glutes. Keep the weight close to your thighs and stop if you feel lower-back pain.

Reps: 30.

4-  Bent Rows:

Place your left hand at the front of a knee-high bench and your left knee on the back of the bench. Keep your right leg on the ground, knee bent. Hold a dumbbell in your right hand. Keep your back straight and hips square. Hang the weight towards the ground. Then, keeping your torso stable, pull the weight up and outside your shoulder, raising your elbow as high as you can. Lower and start the next rep.

Reps: 30 each side.


5. Burpees:

Squat and place your hands on the ground just in front of your feet. Step or jump your feet back so your body is in a plank position. Don't sag your hips or stick your buttocks in the air. Hold, then jump your feet back to your hands. Stand up, do a small jump and then go straight into the next rep.

Reps: 30