Spartan Workout Program

Day 13

“ONLY SPARTAN WOMEN GIVE BIRTH TO REAL MEN.”

10 Push-ups (Regular)

Rest (short)

10 Push-ups (T-twists)

Rest (short)

10 Push-ups (Row)

Rest (short)

10 Push-ups (clap)

Rest (short)

10 Push-ups (Triangle)

Rest (short)

10 Push-ups (Wide)

10 Box Jumps

20 Floor Wipers

Rest

10 Pull-ups

20 Floor Wipers

Rest

10 repetitions – Straight-legged dead-lift

25 Sit-ups

Rest

10 repetitions – Straight-legged dead-lift

25 Sit-ups

Rest

10 repetitions – Straight-legged dead-lift

25 Sit-ups

Rest

20 repetitions – Back extensions

25 Crunches

20 repetitions – Back extensions

25 Crunches

Rest

8 repetitions – Squat and Press

40 Oblique Twists

Rest

8 repetitions – Squat and Press

40 Oblique Twists

Rest

8 repetitions – Squat and Press

40 Oblique Twists

Rest

20 Push-ups

20 Dips (on bench)

10 Pull-ups

Rest

15sec High Knees (fast as you can)

Rest 30sec

15sec High Knees (fast as you can)

Rest 30sec

15sec High Knees (fast as you can)

Rest 30sec

20 Push-ups

20 Dips

10 Pull-ups