If you’re in need of an effective, Spartan-approved workout that you can do anywhere, look no further. Spartan’s Director of Training, Sam Stauffer, walks you through a routine that taxes every muscle — top to bottom — in 30 minutes flat so you can work out at home. No excuses.
Related Link: The Ultimate Strength-Training Backyard Workout
Once you complete the warm-up, you’ll move into the main workout, which has you utilize your own bodyweight and a sandbag (or weighted backpack/duffel bag). You’ll complete a series of lower- and upper-body exercises for a minute each, resting as little as possible between movements. Once you finish your last move (burpees), you can rest for a minute or two before starting up again.
Like many of these Spartan at-home workouts, you can use this as a template to build your own routines. Performing a move for one minute is a great way to force yourself to work hard as you’re watching the clock, not counting reps. And when you’re up against a timer, it usually brings out one’s competitive side.
Leg cradles (8-10 each leg)
Bodyweight Squats (10)
Single-leg deadlifts (10)
Arm circles (8 forward, 8 backward)
Perform 3-4 rounds of the following circuit and rest 1-2 minutes after all of the moves are complete.
Dips (60 seconds)
Reverse lunge with knee drive (60 seconds)
Active plank (60 seconds)
Side squats (60 seconds)
Rear-foot elevated split squats (60 seconds)
Chops (60 seconds)
Flings (60 seconds)
Burpees (60 seconds)