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Workout Routine | 4 Workouts For Fitness Conditioning

A woman with a pair of dumbbells completing a workout routine.

There’s not one workout routine here but four! In this article, we’ve compiled our most popular workout routines.

As well as offering a different training dynamic, each workout targets a specific component of fitness. For example, the calisthenics workout is comprised exclusively of body weight exercises. This 10-minute high-tempo workout has been designed to develop muscular endurance and functional fitness.

The Spartan 300 workout, by contrast, is an intense, whole-body fitness blast that improves strength and stamina. And there’s the full body workout routine, which does exactly what you’d expect. That is, promote full body fitness conditioning.

Finally, the all-purpose gym routine, which is organised around big compound exercises, will provide you with a workout that develops serious strength in all the major muscle groups.

Workout routine fitness benefits

It was mentioned above that each workout routine specialises in stimulating a specific component of fitness. Because of this, if you find space in your exercise regime for these workouts, you will enjoy some, if not all, of the following benefits.

  • Improved cardio fitness

  • Increased strength in the major muscle groups

  • Enhance muscular endurance

  • A shift in body composition towards an increase in fat-free mass

  • Improved muscle definition

  • Developed function fitness

Workout routine #1: calisthenics workout

This calisthenics workout couldn’t be simpler. All you need to complete it is a training mat (any soft surface will do – carpet or grass) and training timer.

After warming up, set a repeat minute countdown on your phone or training watch. When you’re ready, start the timer and begin performing air squats for 60-seconds.

The objective is to complete as many reps as possible before the time elapses.

The moment the buzzer sounds, either take a short rest or advance immediately to the next calisthenics exercise – walkouts. As before, attempt to complete as many reps as you can.

Follow this format through all 10 calisthenics exercises. When you have completed the final exercise – one-minute burpees – either finish the workout or take a short break and go again!

Key points

  • Warm-up well before starting the workout.

  • Set a 60-second countdown timer.

  • Start at the first exercise, air squats.

  • Perform as many reps as possible in the time allotted.

  • On completion of the exercise, either take a rest or move straight on.

1: Air squats

Muscles targeted: quadriceps, glutes, and hamstrings.

2: Walkouts

Muscles targeted: pectorals, anterior deltoids, tripes, and core.

3: Hill climbers

Muscles targeted: hip flexors, abdominals, glutes, calves, pectorals, anterior deltoids, triceps.

4: Flutter kicks

Muscles targeted: abdominals, hip flexors, quadriceps.

5: Press-ups

Muscles targeted: pectorals, anterior deltoids, triceps, abdominals, hip flexors, quads, soleus.

6: Plank

Muscles targeted: abdominals, pectorals, anterior deltoids, triceps, hip flexors, quadriceps.

7: Step and reach

Muscles targeted: abdominals, glutes, pectorals, anterior deltoids.

8: Shoulder press-ups

Muscles targeted: all three heads of the deltoids, the upper pectorals, triceps, abdominals, quads, and calves.

9: Hindu squats

Muscles targeted: quadriceps, glutes, hamstrings, calves, core, shoulders.

10: Burpees

Muscles targeted: all of them.

Workout routine #2: 300 workout

The 300 workout is a complete training session. The seven exercises that comprise the workout engage every muscle in your body. In addition, because you’ll be attacking the exercises with everything you’ve got, it also stimulates the cardiovascular system.

In the table below you’ll see three versions of the 300 workout. The first version, entitled the Beginner Body Weight Workout, is a modified adaptation. Though this version has been designed for beginners, it is still tough going.

The intermediate version is a mix of body weight and resistance exercises. With lighter loads and lower reps, the intermediate is ideal for those that want a physical challenge but are not quite ready for the full 300.

The Spartan 300 Workout is, of course, the most physically demanding of the three versions. This is the workout that the actors supposedly completed in preparation for the film. To emerge victorious from the Spartan 300 takes both a high level of fitness and determination.

Remember, because these workouts are to be completed at a high intensity and feature complex functional exercises, it is important to warm-up thoroughly first.

Key points

  • Select the workout most suited to your level of fitness.

  • Warm-up thoroughly first.

  • Ensure to time your performance over the seven exercises. This way you will have a benchmark time to compete against when you next have a go.

A table that shows the Spartan 300 workout. The table contains three separate workout routines..

Workout routine #3: full body workout routine

Inspiration for the full body workout was taken from the Royal Marines Fitness Manual. This no-thrills, rough-and-ready, military-style sweat session develops complete fitness conditioning. Comprised of cardio and calisthenics, it improves specifically aerobic capacity and muscular endurance. Here’s how it works.

At your local park or on a flat stretch of ground, approximately space four coloured cones at the following distances: 25, 50, 75, and 100-metres. If you regard yourself as a beginner or intermediate trainer, reduce the distances to 10, 30, 50, and 70-metres.

After a progressive 10-minute warm-up, you’ll be ready to start the workout. To do so complete 10 reps of the first body weight exercise under set 1 in the grid below. Concluding the 10 reps sprint to the first cone. You can either sprint, jog or walk back to the start point.

As soon as you reach the start point drop down into the next set of 10 body weight reps. Again, on completion of the reps, sprint to the next cone, now at 50-metres. Continue until you have sprinted to all four cones.

That’s one round completed. You now have four rounds left before finishing the full set. Note, on completion of each round, the reps reduce by two. See the grid for guidance.

key points

  • Before starting the workout ensure to warm up.

  • From the start point, mark out four distances spaced 25-metres apart.

  • Using the workout grid, progress through the calisthenics and sprint pairings.

  • When you have completed one round, either take a short rest or move on to the next. Continue like this until you have completed the full set.

  • There are four sets in total to work through.

  • If you manage to complete all four sets you will have performed a grand total of 480 repetitions, sprinted 5000-metres, and jogged 5000-metres.

  • Remember, though, that is the advanced workout. If you are a beginner set your sights on completing just one set. Intermediates could aim for two.

A workout routine showing a full body workout plan.

Workout routine #4: gym routine

This gym routine will help your build whole-body strength and forge robust physicality. Comprised of compound exercises, all the major muscle groups are engaged.

With this gym routine, you have two training options. The first option is based on your typical gym workout. Each compound exercise has been assigned a rep and set range. The range is within the strength training zone. So, the objective with option one is to push the poundage and overload those muscles. If you do select option one, ensure to take plenty of rest between sets. This will enable your muscle to recover so that you can maximise each lift.

The second option is considerably more difficult and is for those who want a challenge. Structured around CrossFit AMRAPs, the objective is to perform as many reps as possible on each of the compound exercises in 5-minutes. After each 5-minute AMRAP take a two-minute rest.

Compound exercise routine

Barbell squat

Option 1: 2 to 5 sets of 6 to 12 reps

Option 2: 5-minute AMRAP – how many reps did you achieve?

Barbell squat benefits

  • Develops superior strength in the quads and glutes

  • Stimulates whole-body growth

  • Engages a wide range of muscle groups


Option 1: 2 to 5 sets of 6 to 12 reps

Option 2: 5-minute AMRAP – how many reps did you achieve?

Deadlift benefits

  • Increases strength in the glutes and lower back

  • Enhances pulling power in the posterior chain

  • Can improve performance in other fitness and sporting disciplines

  • Deadlifting is one of the best builders of raw power, which makes it a favourite among strength athletes

Bent over row

Option 1: 2 to 5 sets of 6 to 12 reps

Option 2: 5-minute AMRAP – how many reps did you achieve?

Bent over row benefits

  • Forges upper back and arm pulling power

  • Enhances strength in the erector spinae – lower back – which remain engaged to support the bent-over position

  • Activates a wide range of muscle groups

Barbell bench press

Option 1: 2 to 5 sets of 6 to 12 reps

Option 2: 5-minute AMRAP – how many reps did you achieve?

Bench press benefits

  • Is by far the best chest strength developer

  • Engages the anterior deltoids and triceps

Hang clean

Option 1: 2 to 5 sets of 6 to 12 reps

Option 2: 5-minute AMRAP – how many reps did you achieve?

Hang clean benefits

  • Improves explosive power in the posterior chain

  • Increases upper body strength

  • Develops functional fitness

Shoulder press

Option 1: 2 to 5 sets of 6 to 12 reps

Option 2: 5-minute AMRAP – how many reps did you achieve?

Shoulder press benefits

  • Builds superior strength in all three heads of the deltoid

  • Improves over-head pushing power

  • If performed in the standing position, the shoulder press develops whole-body physical robustness


Enjoyed these workout routines?

Get your hands on over 70 more with the Hungr4Fitness Book of Circuits & Workouts Volume 2.

This image shows the Hungry4Fitness book of circuits and workouts volume two. Inside the image it identifies the key features of the book which include: Over 70 fully customisable circuits and workouts suitable for all levels of fitness and ability; 4-Week Functional Fitness Training Programme; How to create your own circuits and workouts including essential training principles; Key exercise explanations and tutorials; A complete guide to fitness testing; The 10,000 Kettlebell Swing Challenge; CrossFit-style training sessions including EMOM, AMRAP, and HIIT workouts; An illustrated, step-by-step guide to stretching.


In this text box it says: As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance! Blog Author: Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.

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