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Crush Your Week: 5 Beginner to Intermediate Strength and Conditioning Workouts

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Crush Your Week: 5 Beginner to Intermediate Strength and Conditioning Workouts
Presented by Spartan Training®

This week's Crush the Week workouts feature a mix of bodyweight and weighted strength exercises, full-body mobility and range of motion work, and endurance-based conditioning. These workouts will challenge you to use your full body, condition you to run longer distances without fatiguing, and unlock muscle stiffness to find your flow.

Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE. Get started with this week's workouts below, then head over to the app to finish out the week strong.

What are the benefits of adding bodyweight exercises to your workout?

This week's workouts feature plenty of bodyweight movements, but don't underestimate these exercises' efficacy. When you're trying to build strength and muscle and prepare for a race, it can be tempting to grab the heaviest weights around and start moving them, b there are plenty of benefits to bodyweight workouts, including: 

  1. Improved core stability and balance
  2. Improved form when introducing weights later
  3. Reduced risk of injury
  4. Enhanced functional mobility in day-to-day movements
  5. Improved proprioception 

01

Workout: Fuel Your Flow

Unlock your body's natural rhythm and energy in this mobility class designed to fuel your body and mind. "Fuel Your Flow" is about enhancing your movement and flexibility, helping you feel lighter, more energized, and ready to take on whatever comes your way. Whether you’re starting your day or taking a midday break, this 15-minute, beginner bodyweight workout will leave you feeling refreshed, focused, and entirely in tune with your body.

Perform each exercise as prescribed. No rest.

  1. 30-second alternating standing side-bend reach 
  2. 60-second Jefferson curl
  3. 2-minute inchworm-to-world's greatest stretch 
  4. 60-second standing pike forward fold
  5. 30-second wide leg squat to alternating twist
  6. 60-second standing straddle forward fold
  7. 60-second tabletop cat cow
  8. 30-second tabletop straight leg hip extension (right)
  9. 30-second tabletop hip airplane (right)
  10. 30-second tabletop straight leg hip extension (left)
  11. 30-second tabletop hip airplane (left)
  12. 30-second fire hydrant (right)
  13. 30-second tabletop hip car (right)
  14. 30-second fire hydrant (left)
  15. 30-second tabletop hip car (left)
  16. 60-second tabletop thread the needle hold (right)
  17. 60-second tabletop thread the needle hold (left)
  18. 2-minute frog
02

Workout: Kettlebell Primer

Start your kettlebell journey by laying a solid foundation in this class designed for beginners. "Kettlebell Primer" introduces you to essential kettlebell movements to help you tap into your true strength. You’ll develop the power, stability, and control needed to move confidently with kettlebells through carefully crafted exercises. Kettlebell Primer is the perfect class to build the strength, mindset, and foundation to meet your true self.

Warm-Up (2 rounds, 30-seconds each exercise):

  1. Tabletop scap push-up
  2. Low plank hold 
  3. High plank to alternating downward dog twist
  4. Good morning
  5. Squat

Strength Circuit (3 rounds, 40 sec on/20 sec off each exercise):

  1. KB push-press (right)
  2. KB push-press (left)
  3. KB high pull
  4. KB goblet squat

Cool-Down (1 round, 60 seconds each exercise):

  1. Iron cross hold (right side)
  2. Iron cross hold (left side)
  3. Happy baby hold

Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.

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