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Crush Your Week: 5 Workouts for Building Full-Body Strength

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Crush Your Week: 5 Workouts for Building Full-Body Strength
Presented by Spartan Training®

“It is not the mountain we conquer, but ourselves,” Sir Edmund Hillary, New Zealand mountaineer and one of the first two climbers confirmed to have reached Mount Everest's summit, says. 

Every race poses a variety of challenges. Some will be expected, others will not, but all of them must be conquered. Each obstacle will test you in different ways, so what is the best way to be prepared? Conquering a full week's worth of full-body strength workouts.

The variety of bodyweight workouts programmed this week have been designed by Spartan SGX Coach Ashley Squire-Smith to test your mental and physical strength in different ways and prepare you for the inevitable unpredictability out on the course. 

Related: The Complete Spartan Guide to Bodyweight Exercises


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

In this 15-minute AMRAP, do as many rounds of the following as you can before the timer runs out.

  1. 6 hand-release push-ups
  2. 8 Supermans
  3. 10 bodyweight squats
02

Workout: Tuesday

Today, you'll do 3 separate Tabata circuits, each done for 4 rounds. Do each exercise for 20 seconds, then rest for 10 seconds before the next exercise. Rest for 60 seconds between each circuit.

Circuit I:

  1. Dead bugs
  2. Bird dogs

Circuit II:

  1. Hollow-body holds
  2. Supermans

Circuit III:

  1. Left-side plank
  2. Right-side plank

03

Workout: Wednesday

Do the following 3 circuits for 3 rounds each. Rest 60 seconds between rounds and circuits.

Circuit I:

  1. 20-second alternating reverse lunges
  2. 40-second lateral shuffles

Circuit II:

  1. 20-second broad jumps
  2. 40-second jog in place

Circuit III:

  1. 20-second lateral bounds
  2. 40-second calf raises

04

Workout: Thursday

Do the 2 circuits for 3 rounds each, performing each exercise for 60 seconds and resting for 60 seconds between rounds and circuits.

Circuit I:

  1. Alternating punches
  2. Alternating kicks
  3. Jumping jacks

Circuit II:

  1. Bear crawls (forward/backward or side-to-side)
  2. Crab walks (forward/backward or side-to-side)

05

Workout: Friday

Conquer these 3 ladder-based circuits, resting for 2 minutes between each circuit. Each circuit is a 5-minute AMRAP, where you'll do as many rounds as you can in 5 minutes. Start with 1 rep of the first exercise and 2 reps of the second exercise, then ladder up to 2 reps and 4 reps, then 4 reps and 8 reps, etc.

Circuit I:

  1. Push-ups
  2. Shoulder slides

Circuit II:

  1. Hip lifts
  2. Fire hydrants

Circuit III:

  1. Squats
  2. Hip-lift marches

Get Obstacle Ready