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

Set 1: 1 round

March in Place

30 secondi

Clockwise Neck Rolls

30 secondi

March in Place

30 secondi

Counter-clockwise Neck Rolls

30 secondi

March in Place

30 secondi

Big Forward Arm Circles

30 secondi

March in Place

30 secondi

Big Forward Arm Circles

30 secondi

March in Place

30 secondi

Arm Pumps

30 secondi

March in Place

30 secondi

Body Circles

30 secondi

March in Place

30 secondi

Torso Twists

30 secondi

March in Place

30 secondi

Single Leg Balance with Leg Swings

30 secondi

March in Place

30 secondi

Side to Side Left Leg Swings

30 secondi

March in Place

30 secondi

Side to Side Right Leg Swings

30 secondi

March in Place

30 secondi

Quad Stretches

30 secondi

March in Place

30 secondi

Rotating Toe Touches

30 secondi

Transition

2 minuti

Set 2: 1 round

Power Walk

3 minuti

Transition

1 min 15 sec

Pesi: Moderato
❤️ Massimo (Zona 5)

Eight Count Body Builders

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Push-Ups

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Crunchy Frogs

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Squats

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Burpees

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Push-Up and Rotation

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Sit-Ups

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Walking Lunges

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Squat Thrusts

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Diamond Push-Ups

40 secondi

Transition

3 minuti

Power Walk

4 minuti

Transition

1 min 15 sec

Bottom to Bottom Squats

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Flutter Kicks

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Breakdance Single Arm Mountain Climbers

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Small Forward Arm Circles

20 secondi

Small Reverse Arm Circles

20 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Left Lateral Lunges

20 secondi

Right Lateral Lunges

20 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Russian Twists

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Jumping Jacks

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Plank

40 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Reverse Lunges

30 secondi

Power Walk

4 minuti

Transition

1 min 15 sec

Hollow Body Holds

40 secondi

Set 3: 1 round

Cool-Down Walk

10 minuti

Allenamenti correlati

SPARTY TEST!!!!!!

1 ora 45 min, Moderato

Spartan

38 minuti, Moderato

Spartan Training

24 min 20 sec, Intenso

Spartan Test

23 min 50 sec, Intenso

Spartan 1

36 min 30 sec, Intenso

Spartan Run Sprint Wk 3.2

34 min 7 sec, Moderato

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