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!
