Spartan Workout Program

Day 4

 

“CAN”T WE ALL BE CIVIL”

 

50 meter sprint

30sec jumping jacks

30sec shadow boxing

Rest 1:00

 

50 meter sprint

30sec jumping jacks

30sec shadow boxing

Rest 1:00

 

50 meter sprint

30sec jumping jacks

30sec shadow boxing

Rest 1:00

 

10 Push Ups (clap)

Rest (short)

20 Push Ups (wide)

Rest (short)

10 Push Ups (twist up/ T’s)

Rest (short)

10Push Ups (triangle)

Rest (short)

10 Push Ups (row)

Rest 2:00

 

10 Squat Jumps

12 Lunges each leg

Rest 1:00

 

10 Squat Jumps

12 Lunges each leg

Rest 1:00

 

10 Squat Jumps

12 Lunges each leg

Rest 1:00

 

8 One-legged jumps (8 each leg)

12 Side Lunges each leg

Rest 1:00

 

8 One-legged jumps (8 each leg)

12 Side Lunges  each leg

Rest 1:00

 

30sec Hamstring Hold each leg (need partner)

30sec Hip Flexor Hold each leg (need partner)

Rest 1:00

 

30sec Hamstring Hold each leg (need partner)

30sec Hip Flexor Hold each leg (need partner)

Rest 1:00

 

12 Pull-ups

30sec Superman

 

25 Dips

 

10 Pull-ups

30sec Superman

 

20 Dips


5 Pull-ups

30sec Superman

 

10 Dips