SPARTY TEST!!!!!!

So you want to do a Spartan Run, eh? This work out is for beginners to see if they want to complete a Spartan Run!!! It is a combination of calisthenics, cardio and resistance training, via resistance bands. Happy Training!!!

Exercises

Seria 1: 1 runda

March in Place

30 sekundy

Clockwise Neck Rolls

30 sekundy

March in Place

30 sekundy

Counter-clockwise Neck Rolls

30 sekundy

March in Place

30 sekundy

Big Forward Arm Circles

30 sekundy

March in Place

30 sekundy

Big Forward Arm Circles

30 sekundy

March in Place

30 sekundy

Arm Pumps

30 sekundy

March in Place

30 sekundy

Body Circles

30 sekundy

March in Place

30 sekundy

Torso Twists

30 sekundy

March in Place

30 sekundy

Single Leg Balance with Leg Swings

30 sekundy

March in Place

30 sekundy

Side to Side Left Leg Swings

30 sekundy

March in Place

30 sekundy

Side to Side Right Leg Swings

30 sekundy

March in Place

30 sekundy

Quad Stretches

30 sekundy

March in Place

30 sekundy

Rotating Toe Touches

30 sekundy

Transition

2 minuty

Seria 2: 1 runda

Power Walk

4 minuty

Jumping Jacks

30 sekundy

Power Walk

4 minuty

Push-Ups

30 sekundy

Power Walk

4 minuty

Sit-Ups

30 sekundy

Power Walk

4 minuty

Squats with Band

30 sekundy

Power Walk

4 minuty

Burpees

30 sekundy

Power Walk

4 minuty

Band Shoulder Press

30 sekundy

Power Walk

4 minuty

Crunches

30 sekundy

Power Walk

4 minuty

Walking Lunges

30 sekundy

Transition

3 minuty

Power Walk

4 minuty

Squat Thrusts

30 sekundy

Power Walk

4 minuty

Small Forward Arm Circles

15 sekundy

Small Reverse Arm Circles

15 sekundy

Power Walk

4 minuty

Flutter Kicks

30 sekundy

Power Walk

4 minuty

Bottom to Bottom Squats

30 sekundy

Power Walk

4 minuty

Cross Knees to Elbows

30 sekundy

Power Walk

4 minuty

Push-ups with Lateral Raise

30 sekundy

Power Walk

4 minuty

Russian Twists

30 sekundy

Power Walk

4 minuty

Reverse Lunges

30 sekundy

Power Walk

4 minuty

Transition

2 minuty

Seria 3: 1 runda

Cool-Down Walk

10 minuty

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Quickdraw Adjustable Dumbbells

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