You’ve heard of the 12 Days of Christmas. Well this is the 12 Days of Fitness. Each day we’re revealing another Spartan-approved workout for the holiday season and new year. Click here to see all of the workouts.
Don’t have time for the gym? No problem. Just walk outside and get in a backyard workout. Get creative: you can run loops around your neighborhood to warm up. Is there a pull-up bar within a half-mile? Good. You have everything you need this morning.
No gym, no excuses. Now bust these exercises out, in succession, breathing in the cool air. When you’re done, head inside, shower up, and get on with your day. Boom — you’ve worked out harder and faster than everyone you know, and you haven’t even left for work yet.
The Spartan 300 Backyard Workout
Start with this dynamic warm up, and then run for 10 minutes around your neighborhood.
- 100 Jumping Jacks
- 30 Burpees
- 10 Burpee pull-ups
- 20 Pull-ups
- 30 Box Jumps
- 30 Vertical Pancake Throws
- 100 Sit-ups
- 30 Bodyweight Squats
- 30 Sidekicks (each side)
- 30 Lunges
- 30 Pancake Curls
- 30 Pancake Skull Crushers
- 30 High Knees, each leg
- 30 Squat Jumps
- 3 x rope climbs or 25’ yard bear crawl
Stretch or try these yoga-inspired moves for epic recovery