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Crush Your Week: 5 Total-Body Workouts to Build Strength

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Crush Your Week: 5 Total-Body Workouts to Build Strength
Presented by Spartan Training®

This week's Crush the Week workouts, brought to you by Spartan SGX Coach Youssef Kalach, are explosive, total-body workouts featuring jump ropes, dumbbells, and kettlebells. These multi-circuit strength and endurance training workouts are built with two goals in mind: Maximize your abilities on the course and push outside your comfort zone.


What are the benefits of total-body workouts?

There's always a time and place for targeting specific muscles, but it can also be great to get a full-body workout in every now and then, depending on your goals. Here's why:

  1. Improved body composition
  2. Decreased body fat
  3. Increased core strength
  4. Decreased risk of muscular imbalances 
  5. Improved balance and coordination

01

Workout: Spartan Strength Crusher

Do as many rounds as you can in 20 minutes.

  1. 10 DB goblet squats
  2. 8 push-ups to plank rows
  3. 5 pull-ups
  4. 12 burpees
02

Workout: Be Different

For the first circuit, do 3 rounds and rest 60 seconds between them. Do each exercise for 45 seconds of work, then rest for 15 seconds between exercises. For the second circuit, perform 3 rounds with a 30-second, planking active rest between rounds. 

Circuit I

  1. Jump ropes
  2. Broad jumps to backpedals
  3. Mountain climbers
  4. Plank drag-throughs
  5. Burpees

Circuit II

  1. 20 broad jumps
  2. 10 push-ups
  3. 15 sit-ups

03

Workout: Bells Hell

Do 5 rounds of this circuit with 60 seconds of rest between each round.

  1. 5 loaded beast to KB jump squats
  2. 8 DB push presses
  3. 16 Russian twists
  4. 12 KB swings
  5. 30-meter farmer carry
  6. 10 push-ups
  7. 8 chin-ups

04

Workout: The Last Spartan Standing 

The following are two separate AMRAP circuits. Do the first circuit for as many rounds as you can in 10 minutes before moving onto the second circuit to do the same.

Circuit I

  1. 50-meter sprint
  2. 10 wall balls
  3. 5 burpees

Circuit II

  1. 20-meter bear crawl
  2. 8 overhead slams
  3. 20 mountain climbers
  4. 10 push-ups
  5. 15 tuck jumps

05

Workout: Explosive Burnout 

In this 3-round circuit, perform each exercise for 45 seconds, then rest 15 seconds before moving onto the next exercise. Rest 60 seconds between rounds.

  1. Jump rope
  2. KB alternating clean and presses
  3. KB swings
  4. Sit-ups
  5. Box jumps to burpees
  6. Plank

Get Obstacle Ready