The #NoExcuses Weeklong Spartan Workout Plan
When in doubt, do one of the following Spartan workouts. By having these in your head, you are more likely to enact them with your body if you have the time and you feel inspired. These workouts can be scaled to all levels. They can be as hard or easy as you want. Just adjust rep and set counts. These can even be done alongside another Spartan who may be operating at another skill level. They are designed that way.
The #NoExcuses Spartan Workouts to Get in Killer Shape
Monday: Spartan Abs 300
Warm Up: Dynamic warm-up Run/cycle/row/jump rope 5 minutes
Main Set: 10 Sit-ups 10 Hanging leg raises 10 Sit-ups 10 Mountain climbers 10 Sit-ups 30-60 second Plank 10 Burpees
Repeat to fatigue
Cool Down: Stretch
Related: How to Do These 8 Great Core Strengthening Exercises
Tuesday: Unbreakable Hill Climbs
Warm Up: Dynamic warm up Run/cycle/row/jump rope 5 minutes
Main Set:
Run 5-10 minutes intervals on the steepest hills you can find Walk 3 minutes to recover Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time
Cool Down: Stretch
Wednesday: The Spartan 15
Warm Up: 75 Jumping jacks 75 Seal jacks
Main Set:
3 x 15 Bodyweight squats 3 x 15 Burpees 3 x 15 Jumping lunges 5 x 15-yard Bear crawl
Run 15 minutes at high intensity
Thursday: Recovery Day
Take care of your mind and practice meditation
Related: 4 Benefits of Meditation for Improving Strength
Friday: The Spartan 30
Warm Up: Dynamic warm up Run/cycle/row/jump rope 5 minutes
Main Set: 30 seconds Mountain climbers 30 seconds Recovery 30 seconds Burpees 30 seconds Recovery
Cool Down: Stretch
Saturday: Long Run + Burpees
Warm Up: Dynamic warm up
Main Set: Run 30-60 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes
Cool Down: Stretch
Sunday: Recovery Day
Stretch, rest, roll and try these yoga recovery poses perfect for any Spartan in training
Amp up your fitness and wellness routine NOW. Click here to find a Spartan Race close to you!
