SPARTY TEST!!!!!!

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, cardio and resistance training, via resistance bands. Happy Training!!!

Exercises

Set 1: 1 ronde

March in Place

30 seconden

Clockwise Neck Rolls

30 seconden

March in Place

30 seconden

Counter-clockwise Neck Rolls

30 seconden

March in Place

30 seconden

Big Forward Arm Circles

30 seconden

March in Place

30 seconden

Big Forward Arm Circles

30 seconden

March in Place

30 seconden

Arm Pumps

30 seconden

March in Place

30 seconden

Body Circles

30 seconden

March in Place

30 seconden

Torso Twists

30 seconden

March in Place

30 seconden

Single Leg Balance with Leg Swings

30 seconden

March in Place

30 seconden

Side to Side Left Leg Swings

30 seconden

March in Place

30 seconden

Side to Side Right Leg Swings

30 seconden

March in Place

30 seconden

Quad Stretches

30 seconden

March in Place

30 seconden

Rotating Toe Touches

30 seconden

Transition

2 minuten

Set 2: 1 ronde

Power Walk

4 minuten

Jumping Jacks

30 seconden

Power Walk

4 minuten

Push-Ups

30 seconden

Power Walk

4 minuten

Sit-Ups

30 seconden

Power Walk

4 minuten

Squats with Band

30 seconden

Power Walk

4 minuten

Burpees

30 seconden

Power Walk

4 minuten

Band Shoulder Press

30 seconden

Power Walk

4 minuten

Crunches

30 seconden

Power Walk

4 minuten

Walking Lunges

30 seconden

Transition

3 minuten

Power Walk

4 minuten

Squat Thrusts

30 seconden

Power Walk

4 minuten

Small Forward Arm Circles

15 seconden

Small Reverse Arm Circles

15 seconden

Power Walk

4 minuten

Flutter Kicks

30 seconden

Power Walk

4 minuten

Bottom to Bottom Squats

30 seconden

Power Walk

4 minuten

Cross Knees to Elbows

30 seconden

Power Walk

4 minuten

Push-ups with Lateral Raise

30 seconden

Power Walk

4 minuten

Russian Twists

30 seconden

Power Walk

4 minuten

Reverse Lunges

30 seconden

Power Walk

4 minuten

Transition

2 minuten

Set 3: 1 ronde

Cool-Down Walk

10 minuten

Gerelateerde Workouts

SPARTY TEST #2

2 uur 23 min 10 sec, Intens

Spartan Training

24 min 20 sec, Intens

Spartan Run Sprint Wk 3.2

34 min 7 sec, Gemiddeld

No Running Workout

16 min 54 sec, Gemiddeld

Spartan Run (My)

19 minuten, Gemiddeld

Spartan Sprint test 1

59 min 24 sec, Intens

Topkeuze voor deze Workout

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