Burpees -
Workout: Monday
Descending workout where you'll start with 100 skips and 10 burpees and descend
by 10 and 1 reps respectively each round. ***Between each round, bear crawl 25
yards and lunge walk back to your starting area.
1. 100 skips; 10 burpees
2. 90 skips; 9 burpees
3. 80 skips; 8 burpees
4. and so on
Workout: Tuesday
Circuit workout with 1 minute of rest between rounds. Perform 3 total rounds.
1. 60 seconds of burpees
2. 30 seconds of side-lying kicks
3. 60 seconds of burpees
4. 30 seconds of mountain climbers
5. 60 seconds of burpees
6. 30 seconds of broad jumps
7. 60 seconds of burpees
8. 30 seconds of bicycles
9. 60 seconds of burpees
10. 30 seconds of marching bridges
Workout: Wednesday
A 2-round circuit workout with 1 minute of rest between rounds. Perform 20 reps of
each exercise on the first round and 10 reps on the second round (unless otherwise
noted).
1. Push-ups
2. 2 burpees
3. Lateral bounds
4. 4 burpees
5. Star jumps
6. 6 burpees
7. Bear crawl shoulder taps
8. 8 burpees
9. Run in place (20 seconds/10 seconds)
10. 10 burpees
Workout: Thursday
A 3-round circuit where you'll rest 30 seconds after performing any exercise with
burpees. Rest 1 minute between rounds.
1. 12 chest-to-ground burpees with hand release
2. 12 overhead raised arm/straight body jumps
3. 12 tuck jump burpees
4. 1 burpee + 3 jumping jacks
5. 2 lateral bounds + 1 burpee
6. 12 burpees with plank jack
Workout: Friday
Perform 3-5 rounds of the following circuit depending on readiness with 1 minute of
rest between rounds.
1. 12 weighted squats
2. 12 alternating weighted reverse lunges
3. 12 weighted jump squats
4. 12 weighted lateral bounds
What are the benefits of dumbbell workouts?
There are plenty of reasons to add free dumbbells – rather than machines – to your
at-home gym and weekly workouts, including:
1. Improved balance and proprioception
2. Strong core
3. Increased mobility
4. Joint stability
5. Freedom of movement and increased exercise potential
6. Improved functional and grip strength
Workout: Monday
Two unique, 12-minute, 3-round EMOM (every minute on the minute) workouts,
where you'll do 50 seconds of work followed by 10 seconds of rest. Rest 1 minute
between the two different circuits after 3 rounds of the first are complete. Use the
same moderate weight of your choice.
Circuit I
1. Suitcase deadlifts
2. Dumbbell cleans
3. Front squats
4. Mountain climbers
Circuit II
1. Floor press
2. Bent-over row
3. Push press
4. Drop squats (no weight)
Workout: Tuesday
Three unique circuits separated by 60 seconds of rest each. Perform 3 rounds of
each circuits before moving onto the next circuit. Perform each exercise for 10 reps
per round with 30 seconds of rest between rounds.
Circuit I
1. Inchworm to push-up
2. Bear crawl
3. Alternating Spiderman T-spine rotation
Circuit II
1. Suitcase lateral lunge
2. Alternating crab toe touch (20 total reps)
3. Gorilla planks (plank to jump into deep squat)
Circuit III
1. Front squat with 3-second isometric hold
2. Army crawl
3. Plank up-down
03
Workout: Wednesday
Perform 4 rounds of the below circuit, doing each exercise for 30 seconds and
resting 60 seconds between rounds.
1. Hollow body rock
2. Plank jack
3. Weighted butterfly sit-up
4. Bear crawl
5. Weighted toe touch
6. Flutter kick
7. Superman
8. Dumbbell plank drag-through
9. Crab toe touch
04
Workout: Thursday
A 20-minute AMRAP. Perform as many rounds as possible within 20 minutes.
1. 30-second dumbbell suitcase carry (left)
2. 30-second dumbbell suitcase carry (right)
3. 8 single-arm overhead reverse lunges (left)
4. 8 single-arm overhead reverse lunges (right)
5. 30-second farmer carry
6. 16 plank shoulder taps
7. 8 upright dumbbell rows (left)
8. 8 upright dumbbell rows (right)
9. 16 alternating dumbbell push presses
05
Workout: Friday
A ladder up-down workout where you'll alternate between two movements, building
up or breaking down the reps each round. If you have what it takes, go back down
once you reach the end!
1. Dumbbell thrusters: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
2. Burpees: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Crush Your Week: 5 Kettlebell
Workouts for Foundational Strength
Foundational strength is built with natural, dynamic, and functional movements that
we all practice weekly or even daily, depending on your lifestyle. Hitting the gym,
going to work, sitting down, lifting an object from the
ground, and especially competing in a Spartan race all require foundational strength.
This week's five workouts, designed by Spartan SGX Coach Mohammad
Jafar, incorporate natural and functional movements such as squats, deadlifts, and
the dumbbell push press. These exercises will add kettlebells to focus and build on
foundational strength movements (squat, push, pull, lunge, hinge, and carry),
stamina, endurance, and full-body muscle conditioning.
What are the benefits of kettlebell workouts?
Adding a kettlebell to your home gym arsenal can provide you several training
benefits, including:
1. Versatile workouts
2. Improved core strength
3. Increased muscular endurance and stamina
4. Reduced injury risk
5. Improved mobility and range of motion
Workout: Momma Said Squat You Out!
Two unique circuits – one Tabata and one EMOM-style workout that will have you
sweating hard! For circuit one, do 4 rounds in 4 minutes total, alternating between 20
seconds of work and 10 seconds of rest. Rest as little as possible between rounds.
Rest 1-2 minutes before the second circuit, which is 3 rounds performed in 10
minutes total. Using a kettlebell, perform the required reps of each exercise and rest
the remaining time in each minute. Rest 1 minute between rounds.
Circuit I
1. Air squats
2. Squat jumps
Circuit II
1. 10 kettlebell deadlifts
2. 10 bodyweight Bulgarian split squats (right leg)
3. 10 kettlebell front squats
4. 10 bodyweight Bulgarian split squats (left leg)
5. 1-minute wall sit
02
Workout: Walk the Plank with a Bell in My Hand
Two unique circuits beginning with a 13-minute time capped AMRAP. Do as many
reps and rounds as you can in under 13 minutes, with little-to-no rest. Rest 2 minutes
before moving onto the second circuit, which is two rounds for 10 total minutes.
Perform 30 seconds of work, then rest for 30 seconds.
Circuit I
1. 5 kettlebell squat, clean and press
2. 10 alternating kettlebell plyometric push-ups (each side)
3. 15 kettlebell sumo deadlift high pulls
Circuit II
1. Side plank bridge (right)
2. Reverse plank bridge
3. Slide plank bridge (left)
4. Plank hold
03
Workout: Hells Bells
Complete the same circuit for 4 rounds with descending rep order. For the first
round, perform 21 reps of each exercise. For rounds two, three and four, perform 15,
9 and 3 reps of each exercise respectively. 25-minute time cap.
1. American kettlebell swing
2. Shoulder taps (rep count is per side)
3. Devil press
4. Butterfly sit-ups
04
Workout: Calling the Captain
Three rounds of a circuit where you'll do 30 seconds of work followed by 30 seconds
of rest, repeating for up to 24 minutes. Rest 1 minute between rounds.
1. Weighted crunches
2. V-ups
3. Lying leg raises
4. Russian twists
5. Mountain climbers
6. Alternating kettlebell side bends
7. Plank up-downs
05
Workout: Fixer Upper
Perform 4 straight minutes of 20 seconds on, 10 seconds off for Circuit I. Rest 2
minutes, then perform Circuit II for 3 rounds, EMOM-style (45 seconds of work, rest
the remaining 15 seconds in the minute). Rest 1 minute between rounds for Circuit
II.
Circuit I
1. Inchworm bodyweight tricep dip
Circuit II
1. Kettlebell push press
2. Kettlebell renegade rows
3. Kettlebell alternating bicep curls
4. Kettlebell front raises
5. Kettlebell pullover in glute bridge
