SPARTY TEST #2

So you want to do a Spartan Run, eh? This work out is for beginners to see if they want to complete a Spartan Run!!! It is a combination of calisthenics and cardio. Focus on breathing and using the best form possible, especially when fatigue sets in. Go get it!!!

Exercises

Satz 1: 1 Runde

March in Place

30 seconds

Clockwise Neck Rolls

30 seconds

March in Place

30 seconds

Counter-clockwise Neck Rolls

30 seconds

March in Place

30 seconds

Big Forward Arm Circles

30 seconds

March in Place

30 seconds

Big Forward Arm Circles

30 seconds

March in Place

30 seconds

Arm Pumps

30 seconds

March in Place

30 seconds

Body Circles

30 seconds

March in Place

30 seconds

Torso Twists

30 seconds

March in Place

30 seconds

Single Leg Balance with Leg Swings

30 seconds

March in Place

30 seconds

Side to Side Left Leg Swings

30 seconds

March in Place

30 seconds

Side to Side Right Leg Swings

30 seconds

March in Place

30 seconds

Quad Stretches

30 seconds

March in Place

30 seconds

Rotating Toe Touches

30 seconds

Transition

2 minutes

Satz 2: 1 Runde

Power Walk

3 minutes

Transition

1 Min 15 Sek

Gewichte: Mäßig
❤️ Maximal (Zone 5)

Eight Count Body Builders

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Push-Ups

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Crunchy Frogs

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Squats

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Burpees

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Push-Up and Rotation

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Sit-Ups

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Walking Lunges

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Squat Thrusts

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Diamond Push-Ups

40 seconds

Transition

3 minutes

Power Walk

4 minutes

Transition

1 Min 15 Sek

Bottom to Bottom Squats

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Flutter Kicks

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Breakdance Single Arm Mountain Climbers

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Small Forward Arm Circles

20 seconds

Small Reverse Arm Circles

20 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Left Lateral Lunges

20 seconds

Right Lateral Lunges

20 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Russian Twists

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Jumping Jacks

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Plank

40 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Reverse Lunges

30 seconds

Power Walk

4 minutes

Transition

1 Min 15 Sek

Hollow Body Holds

40 seconds

Satz 3: 1 Runde

Cool-Down Walk

10 minutes

Verwandte Workouts

SPARTY TEST!!!!!!

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Spartan

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Spartan Training

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Spartan Test

23 Min 50 Sek, Intensiv

Spartan 1

36 Min 30 Sek, Intensiv

Spartan Run Sprint Wk 3.2

34 Min 7 Sek, Mäßig

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