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