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Crush Your Week: 5 Beginner Strength and Conditioning Workouts to Fuel Enthusiasm

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

This week's Crush the Week workouts feature a mix of bodyweight mobility, weighted lower- and upper-body strength exercises, and full-body, endurance-based conditioning and core work. These workouts will challenge you to use your full body at various points throughout the week, condition you to run longer distances without fatiguing, and unlock muscle stiffness to help you recover faster and stronger.

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 mobility exercises to your workout?

Your first workout of the week will be a mobility-centric, lower-body, bodyweight session that takes just 10 minutes and is designed with beginners in mind. But even if you're not new to the training game, mobility exercises should be key to your weekly programming, and here's why:

  1. Relieves muscle and joint stiffness
  2. Increases range of motion
  3. Improves functional movement and ability to do everyday tasks
  4. Improves mental focus
  5. Preserves joint health 


01

Workout: Mobility 

A quick, 10-minute workout, this Monday mobility session is the perfect start to your week and will warm up your muscles and joints for what's to come. Perform 1 round of the below circuit, doing each exercise for 60 seconds. 

  1. Tabletop hip cars (right)
  2. Fire hydrants (right)
  3. Lizard holds (right)
  4. Half-split holds (right)
  5. Pigeon holds (right)
  6. Tabletop hip cars (left)
  7. Fire hydrants (left)
  8. Lizard holds (left)
  9. Half-split holds (left)
  10. Pigeon holds (left)
02

Workout: Conditioning 

This is a 20-minute workout with a warm-up (3 rounds, performing each exercise for 30 seconds), a 10-minute AMRAP conditioning session, and a cool-down (1 round). You'll need nothing but your own body weight. 

Warm-Up (3 rounds, 30 seconds each exercise):

  1. Inchworms
  2. Spiderman lunges
  3. Good mornings 
  4. Bootstrappers

Conditioning AMRAP (Do as many rounds as you can in 10 minutes):

  1. 10 touchdown jacks
  2. 10 alternating high-plank shoulder taps
  3. 10 alternating reverse lunges
  4. 10 up-downs
  5. 10 glute bridges

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

  1. 60-second half-saddle twist (right)
  2. 60-second half-saddle twist (left side)
  3. 2-minute seated straddle forward fold

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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