This. Is. Sparta's Workout.
Would you have believed 300 flabby, overindulged actors could hold off an angry horde of invading Persians? Me either. So the producers of the movie "300" had a choice: whip their cast into fighting shape, or use inexperienced gym rats who looked the part, but couldn't talk and hold a shield at the same time.

With a huge Hollywood budget on the line, they wisely decided having to listen to their actors whine and moan their way through a grueling fitness regimen was easier than trying to teach a bunch of jacked-up meatheads to emote. And the program they chose was CrossFit.

Developed by a former gymnast as a way to create the "quintessential athlete" - equal parts gymnast, weightlifter and sprinter - CrossFit doesn't use fancy equipment, but rather your own body's resistance with exercises such as squats, running, pull ups, sit ups, etc. performed at high intensity. Really high intensity. A typical workout lasts only about 20 minutes, but looks something like this: Three rounds of 21, 15 and 9 repetitions of Dumbbell Bench Press, Weighted Sit Ups, Push Ups, Kettlebell Snatches and Push Presses, back to back, as quickly as you can complete them. And your goal each workout is to beat last session's time.
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Best Shape of Your Life in 20 Minutes
Old-school gym moves and a stopwatch combine for some of the fastest results ever.... Okay, go!
Lots of exercise programs this time of year claim to get you in the best shape of your life. But how many can claim to get some of the top trainers in L.A., thousands of badass cops, and a large number of Navy SEALs in the best shape of their lives?

Such are the specs for the fitness plan you'll find on the next two pages. Adapted from a program called "CrossFit," which has developed a vast underground following on the Web, the plan is not only scarily effective, it's the most time-efficient workout you've ever seen. This double espresso of a cross-training regimen takes familiar functional multijoint exercises such as squats, pull-ups, and medicine ball throws, preaches perfect form and full range of motion, tosses in bursts of cardio, and has you crank up the intensity by clocking it all with a stopwatch. Most days you'll blitz through it in 20 minutes or less. The world record for one benchmark drill (number one on the next page) is seven minutes, 35 seconds.

Easy, right? Well, as you're standing there, ready to vomit, easy probably won't be the first word that springs to mind. So amazing will do.
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