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Crush Your Week: 5 Full-Body Workouts to Maximize Strength

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Crush Your Week: 5 Full-Body Workouts to Maximize Strength
Presented by Spartan Training®

This week's workouts, created by Spartan SGX Coach Josh McCloy, are designed with full-body strength development in mind, so be sure to keep it slow and steady (except where specified) to maximize muscular strength.

Related: The Complete Spartan Guide to Bodyweight Exercises

Each of these movements target every major muscle group using just your bodyweight. Suggested regressions are included for certain movements, though they may even end up being more challenging for some. 


What are the benefits of full-body strength workouts?

Here's why you should do more full-body strength workouts:

  1. Increased functional movement and mobility
  2. Decreased risk of injury
  3. Improved posture
  4. Increased core strength
  5. Reduced back, hip, and should soreness

01

Workout: Monday

Two circuits, each done for 3 rounds. Rest 45 seconds between rounds and circuits.

Circuit I:

  1. 10 mountain climbers
  2. 10 squats
  3. 10 pull-ups (or inverted rows)

Circuit II:

  1. 10 pike push-ups
  2. 10 leg lifts
  3. 10 lunges
  4. 10 squat thrusters
02

Workout: Tuesday

In this 20-minute EMOM (every minute on the minute), do the required reps of each exercise in under a minute, then rest for the remainder of each minute. No rest between rounds.

  1. 20 push-ups
  2. 20 bodyweight squats
  3. 20 elbow-to-knee crunches
  4. 20 plank shoulder taps
  5. 20 flutter kicks

03

Workout: Wednesday

A 4-round circuit where you'll hold each movement for 4 seconds at the top and bottom of each movement. Rest 30 seconds between rounds. 

  1. 10 push-ups
  2. 10 squats
  3. 10 glute bridges
  4. 10 pull-ups (or inverted rows)

04

Workout: Thursday

Do this circuit for 3 rounds and rest 45 seconds between them.

  1. 30-second forearm planks
  2. 20 sumo squats
  3. 30-second hollow body holds
  4. 20 good mornings
  5. 20 lunges
  6. 20 calf raises
  7. 20 push-ups
  8. 10 squat jumps

05

Workout: Friday

In this 25-minute AMRAP (as many rounds as possible), complete as many rounds as you can with no rest between exercises. You can rest as much as you need between rounds, but the clock is ticking!

  1. 10 burpee-to-pull-ups 
  2. 10 hanging leg raises
  3. 10 squat jumps
  4. 10 wall walks
  5. 20 Russian twists

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