Spartan Workout Program

Day 14

“SPARTAN, WHAT IS YOUR PROFESSION?”

100meter Throwing Sprint with Medicine Ball

20 Crunches

Rest

100meter Throwing Sprint with Medicine Ball

20 Crunches

Rest

10 Frog Jumps

10 Lunges (each leg)

Rest

12 Lunge + Jumps

10 Side Lunges (each leg)

Rest

1min Isometric Squat

5 Two-legged Jumps

Rest

1min Isometric Squat

5 Two-legged Jumps

Rest

1min Isometric Squat

5 Two-legged Jumps

Rest

30sec Bike Sprint

1min Rest

30sec Bike Sprint

1min Rest

30sec Bike Sprint

1min Rest

30sec Bike Sprint

1min Rest

1min shadow boxing

5 Pull-ups

1min Jumping Jacks

5 Pull-ups

1min Jump Rope

5 Pull-ups

Rest

50 Crunches

25 Oblique Twists

25 Sit-ups

20 Toe-touches

25 Reverse Sit-ups

Rest 1:00

50 Crunches

25 Oblique Twists

25 Sit-ups

20 Toe-touches

25 Reverse Sit-ups

Rest 1:00

20 Push-ups

Rest

15 Push-ups

Rest

20 Push-ups