Create Your Own Summer Spartan Body With This Easy Workout!

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Creating your own “Spartan” workout is easy and fun.  Here’s  a great workout that you can do 3 days per week, and should last around 17-18 minutes. If you stick to the program, eat correctly, and stay with the progression, you will look be just fine this  Summer!!  Take 2 full days off between workouts (for example, if you work-out on Monday, you won’t do this work-out again until Thursday)

PS – Eating correctly is REQUIRED!

OK, here what you do. Pick 5 exercises that target the major muscle groups. You will then perform each movement for a certain amount of time, rest for a certain amount of time, and repeat until you’ve gone through all 5 movements. Then you will rest 2 minutes and repeat the cycle 2 more times.

Remember, the idea is to work hard on each exercise getting as many GOOD reps as you can in the time allotted. Again, don’t race and use bad form.  I suggest using a log to track your reps for each exercise so you can track progress.

Here’s a couple of examples:

 

Sample Workout  A

 

Pushups – 25 seconds

REST – 35 seconds

Pull-ups – 25 seconds

REST – 35 seconds

Bodyweight Squats – 25 seconds

REST – 35 seconds

Mountain climbers – 25 seconds

REST – 35 seconds

 Squat Thrusts or Burpees– 25 seconds

 

REST – 2 MINUTES AND REPEAT 2 MORE TIMES

 

Sample Workout B

 

Hindu Pushups – 25 seconds

REST – 35 seconds

Bent over Rows – 25 seconds

REST – 35 seconds

Hindu Squats – 25 seconds

REST – 35 seconds

Ab Wheel – 25 seconds

REST – 35 seconds

 Kettlebell Swing– 25 seconds

 

REST – 2 MINUTES AND REPEAT 2 MORE TIMES

 The sample workouts above represent  week  #1 in terms of work time and rest time.

Now, what you do in Week #2, is increase the time of the work-set and reduce the rest between exercises. For example, using the workout above, week #2 would be 30 seconds of work/ 30 seconds rest,  week #3 would be 35 seconds work/25 seconds rest, week #4 would be 40 seconds work/20 seconds rest.

Week #5 will still be 40 seconds work/20 seconds rest between exercises, but now you only rest 1 minute between cycles instead of two minutes!

AFTER 5 WEEKS YOU CAN NOW CHANGE UP TO 5 NEW EXERCISES AND START OVER (ASK ME IF YOU NEED HELP), ADD A NEW EXERCISE OR TWO SO YOU ARE DOING MORE THAN 5, OR YOU CAN CONTINUE AS DESCRIBED BELOW:

Week #6 stays at 40 seconds work/20 seconds rest, but lower the rest period between cycles to 45 seconds.

Week #7 goes to 30 seconds work/30 seconds rest. 2 minutes rest between cycles, BUT NOW REPEAT 3 TIMES FOR A TOTAL OF 4 CYCLES.

Finally, week #8 is 40 seconds work/20 seconds rest. REPEAT FOR 4 CYCLES with 1 minute rest between cycles.

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