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Crush Your Week: 5 Quick and Basic Bodyweight Workouts

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Crush Your Week: 5 Quick and Basic Bodyweight Workouts
Presented by Spartan Training®

Spartans are the most functional athletes. In order to function as an athlete, you must train like an athlete. This week's workouts, provided by Spartan SGX Coach Megan Beck, focus on training our cardiovascular and strength systems in order to keep our body functioning at the highest level.


What are the benefits of bodyweight workouts?

Weights can be incredibly beneficial for a number of reasons, but you can get a great workout in with just your own weight. Here's why it's awesome:

  1. Improved core stability and balance
  2. Improved form
  3. Improved body composition and fat loss
  4. Increased full-body strength
  5. Improved functional mobility

01

Workout: Hill Ladder

Repeat the following ladder two times.

  1. 60-second uphill run, jog back down
  2. 90-second uphill run, jog back down
  3. 120-second uphill run, jog back down
  4. 150-second uphill run, jog back down
02

Workout: Push the Power

Do the below circuit for 3 rounds, resting for 90 seconds between rounds.

  1. 10 prisoner squats
  2. 10 high-knee squat jumps
  3. 10 lateral bear crawls
  4. 10 power push-ups
  5. 6 wall walks
  6. 15 burpees
03

Workout: Hang and Pull

Do the below circuit for 3 rounds, resting for 90 seconds between rounds.

  1. 4 pull-ups with 3-second hold at the bottom
  2. 6 single-leg reaches (each leg)
  3. 6 alternating single-arm hangs
  4. 6 hanging leg raises
  5. 6 candlesticks
  6. 3 bicep holds until failure

04

Workout: Stronger with Each Sprint

Complete the workout, then complete it in reverse to finish.

  1. 5 walking lunges
  2. 5 burpee broad jumps
  3. 200-meter sprint
  4. 100-meter recovery
  5. 10 walking lunges
  6. 10 burpee broad jumps
  7. 400-meter sprint
  8. 200-meter recovery
  9. 15 walking lunges
  10. 15 burpee broad jumps
  11. 600-meter sprint
  12. 300-meter recovery
  13. 20 walking lunges
  14. 20 burpee broad jumps
  15. 800-meter sprint
  16. 400-meter recovery

05

Workout: Strong Ankles

Do the below circuit for 3 rounds, resting for 60 seconds between rounds.

  1. 8 airplanes
  2. 8 single-leg lateral hops (per leg)
  3. 8 curtsy lunges
  4. 8 single-leg vertical hop-to-balances (each leg)
  5. 8 single-leg bridges
  6. 8 single-leg get-ups (each leg)
  7. 50 rapid rebounders
  8. 50 rapid toe taps

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