and certain weeknights at 8pm after Hap Ki Do and Self Defense classes.

Anyone willing to take the challenge.  Simply drop in for some coaching and workouts, or work with the next group going through the full challenge!

$25 first time drop in workout and coaching for Non-Members (this includes Fitness Evaluation, Measurements, Nutrition Guide, one on one coaching for first workout evaluation.  $15 drop in after. ($55 unlimited monthly access)

Visit www.NWMAI.com for directions and facility information.

We have a complete CrossFit gym setup for you to complete every exercise in the Sparta Challenge

Contact Chris – 425-273-5854

Used in conjunction with the Sparta Crossfit workout you will be unstoppable!

A: A 60 day complete workout program that is totally adaptable to anyone’s fitness level. The workout program is designed to challenge you to get into the best shape of your life. It is also designed to help you achieve a high level of fitness allowing you to conquer the “300 Workout”, an intense workout for athletic individuals. The Challenge can be done on your own, with a partner, with small groups, or with large groups. Your level of participation is completely up to you. However, if you don’t commit, you will get nowhere. There are some group meetings for accountability, which is proven to get you better results.

Q: How much does it cost?

A: There can be a small registration fee depending on the hosts costs (gym space, free eating/workout plan, personal training). HOWEVER, in most cases we wave the program costs if you purchase from our Sports Performance line of nutritional supplements. This makes sense because these products work, and the program and the support is thrown in free. The best deal around for a fitness challenge. Most challenges require you to buy personal training. Personal training is completely optional to you!

Q: Why should I do the challenge?

A: Because you need to make a commitment to something that will push you past your silly comfort zone. You can also win prizes if you are the best in any of a number of categories.

Q: What is the workout program?

A: The program consists of 43 hard-core workouts that can be customized to individual needs. If you want the whole thing spelled out, you have to commit to doing the challenge.

Q: Why all the mystery?

A: Because it is more fun and exciting.  Plus this program works every time for those that do it faithfully, and we don’t want posers stealing our plan.

Q: WHO is this for? Is it just for men in their 20’s and 30’s?

A: This is for absolutely ANYONE! Yes, the “300″ Workout is very challenging for someone who is not conditioned. However, this challenge is about challenging yourself to a new level, regardless of where you are starting. This is for men, women, young and old. The program will be adapted for you, and special versions of the workouts are currently under development.

Q: What is the “300 Workout” ?

A: Want Hollywood muscle? Try this 300-rep Spartan workout — used by the cast of the movie — for a full-body transformation VIDEO FROM MEN’S HEALTH ONLINE.

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout…you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.

For example, you might try this workout, great for a guy with moderate fitness:

• 15 bodyweight rows
• 25 bodyweight squats
• 15 pushups
• 25 burpees
• 20 mountain climbers
• 10 close grip pushups
• 15 bodyweight rows

The basic workout:
http://www.youtube.com/watch?v=ggiYjRelWgc

300 Workout for Women
http://ezinearticles.com/?300-Workout-for-Women&id=506006

300 Workout [Behind the Scenes]
http://www.youtube.com/watch?v=uy2ElkOuNF0

The first thing you need to determine is whether or not you need help customizing, or if you should just do the workout exactly as it is written. If you have experience working out, you should probably just do the program and ask about a specific exercise if you don’t know what to do.

The first thing everyone needs to do is self-customize the program by finding out what # of reps they should be using for the exercises. This is a very easy thing to do, but you may still want a workout partner to help you decide.

This program is designed to slowly build up your conditioning to the point where the 300 Workout is accomplished.   In our 2 years of running this program though, we have not seen anyone complete the 300 without following the Eating, Supplement and Workout Plan at least 80% of the time.

Women need to strength train for fat loss. That’s surprising… And women can also train hard. That’s surprising to a lot of folks as well. Here are some cool workouts for women’s weight loss.

Now just because the 300 workout was built for a guy’s movie doesn’t mean we can’t modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.Let’s do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups – 5 reps (if you can’t do real pullups, use the assisted pullup machine or even pulldowns)
b) Deadlifts with 25lbs – 30 reps (in the original workouts, they used 135 pounds. We’ll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).
c) Pushups – 20 reps (do a combination of regular and kneeling if necessary)
d) 12-inch Box jumps – 25 reps
e) Floor wipers – 20 reps (Use the EZ Curl Bar again, or a broomstick)
f) 1-arm Clean n Press with 10lbs Kettlebell – 20 reps total, not per arm
g) Pullups – 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember – minimize the rest between sets):

5 bodyweight rows
15 bodyweight squats
5 pushups
50 jumping jacks
10 mountain climbers
10 lunges
5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don’t train like this everyday.

And as always, train safe. If you aren’t sure about the technique, your form, or don’t feel comfortable with the workout, skip it!

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.Article Source: <a href=”http://EzineArticles.com/?expert=Craig_Ballantyne” rel=”nofollow”>http://EzineArticles.com/?expert=Craig_Ballantyne</a> To read the entire article, with links, go to: <a href=”http://ezinearticles.com/?300-Workout-for-Women&i” rel=”nofollow”>http://ezinearticles.com/?300-Workout-for-Women&i</a>

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