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

Conjunto 1: 1 rodada

March in Place

30 segundos

Clockwise Neck Rolls

30 segundos

March in Place

30 segundos

Counter-clockwise Neck Rolls

30 segundos

March in Place

30 segundos

Big Forward Arm Circles

30 segundos

March in Place

30 segundos

Big Forward Arm Circles

30 segundos

March in Place

30 segundos

Arm Pumps

30 segundos

March in Place

30 segundos

Body Circles

30 segundos

March in Place

30 segundos

Torso Twists

30 segundos

March in Place

30 segundos

Single Leg Balance with Leg Swings

30 segundos

March in Place

30 segundos

Side to Side Left Leg Swings

30 segundos

March in Place

30 segundos

Side to Side Right Leg Swings

30 segundos

March in Place

30 segundos

Quad Stretches

30 segundos

March in Place

30 segundos

Rotating Toe Touches

30 segundos

Transition

2 minutos

Conjunto 2: 1 rodada

Power Walk

3 minutos

Transition

1 min 15 segs

Pesos: Moderado
❤️ Máximo (Zona 5)

Eight Count Body Builders

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Push-Ups

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Crunchy Frogs

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Squats

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Burpees

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Push-Up and Rotation

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Sit-Ups

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Walking Lunges

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Squat Thrusts

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Diamond Push-Ups

40 segundos

Transition

3 minutos

Power Walk

4 minutos

Transition

1 min 15 segs

Bottom to Bottom Squats

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Flutter Kicks

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Breakdance Single Arm Mountain Climbers

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Small Forward Arm Circles

20 segundos

Small Reverse Arm Circles

20 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Left Lateral Lunges

20 segundos

Right Lateral Lunges

20 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Russian Twists

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Jumping Jacks

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Plank

40 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Reverse Lunges

30 segundos

Power Walk

4 minutos

Transition

1 min 15 segs

Hollow Body Holds

40 segundos

Conjunto 3: 1 rodada

Cool-Down Walk

10 minutos

Treinos Relacionados

SPARTY TEST!!!!!!

1 hr 45 mins, Moderado

Spartan

38 minutos, Moderado

Spartan Training

24 mins 20 segs, Intenso

Spartan Test

23 mins 50 segs, Intenso

Spartan 1

36 mins 30 segs, Intenso

Spartan Run Sprint Wk 3.2

34 mins 7 segs, Moderado

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