• Spartan
    Total-Body
    Conditioning

    By Jason Jaksetic

How would your life be different if you challenged yourself to do that hard thing? Or if you worked out every day? Could you do it for a week?

Our friends at Spartan have the motivation and the moves you need to get you on your way. They believe that being a Spartan isn’t just about an adventure race. It’s about changing the way we think, challenging how way we act and becoming conscious about how we treat our bodies. Spartan is committed to sharing workouts and experiences to help people (that means you!) change their lives for the better—permanently.

To get you started, Jason Jaksetic, Spartan SGX coach, shares five classic Spartan moves that you can pair into powerful 20-minute workouts that will help you build the strength you need for the course. Do each move at your own pace and at your own intensity, but do them. And if you want more, stop thinking about it and do a Spartan Race—check out Chris Roussos’ Try This! Challenge. You just might surprise yourself with your own strength and Spartan style.

WARM-UP

Do the following sequence for four minutes:

  • Five squats
  • Five push-ups
  • Five burpees

Start slowly and feel the stretch; gradually increase your speed. Rest one minute before you begin your workout.

WORKOUT

Pair two moves for a solid 20-minute workout:

  • Press-up with slam
  • Pull-up with burpee
  • Press-up with vertical toss

For each workout:

  • Choose a Spartan pancake or slam ball that is light enough to ensure good form, such as 10 pounds for a beginner.
  • Perform the first movement in the pair for one minute, and rest one minute.
  • Perform the second movement in the pair for one minute, and rest one minute.
  • Repeat the sequence of work and rest, alternating movements, two more times for a total of three rounds or 12 minutes.

Spartan Overhead Pancake Press-Up

  • Stand with your feet hip width or wider, and grip a pancake or slam ball in front of your chest.
  • Lower into a squat. Push through your heels and press the pancake or slam ball up to overhead as you rise.
  • Lower the pancake or slam ball to chest height and squat, then press up. Continue with fluid motion for one minute.

Spartan Pancake Slam

  • Stand with your feet hip width or wider, and grip a pancake or slam ball in front of your chest.
  • Raise the pancake or ball high without leaning back, and slam it to the floor.
  • Squat to pick up the pancake or ball and return to your starting position. Repeat for one minute.

Pull-Up

  • Reach up to the pull-up bar and grip it with your hands slightly wider than your shoulders.
  • Keep your core tight and focus on your back muscles as you pull up.
  • Make sure you hang in full extension at the bottom of your pull-up.
  • Tip: Think of your body as a plank, keeping a strong, straight line from your chest to your knees as you move up and down.

Burpee

  • Start with your feet hip-width apart.
  • Lower into a squat, place your hands on the floor and jump your feet straight back into a high plank.
  • Lower your body into a push-up. At the top of the push-up, jump your feet forward into a squat position.
  • Jump straight up and land with soft knees. Repeat the sequence.
  • Tip: Move slowly and make each part of the movement discrete and intentional.
  • Tip: To jump from plank to the squat position, lead with your hips instead of your feet.

Spartan Pancake Vertical Toss

  • Hold the pancake or slam ball under your chin.
  • Squat and then jump up and throw the pancake or ball high into the air by pressing overhead.
  • Get out of the way and let the pancake or ball fall to the ground.
  • Squat to pick up the pancake or ball and repeat.

COOL-DOWN

Jog, walk, stretch or foam-roll for three minutes to recover from your Spartan session.

Photo: Tom Casey, box24studio.com 
Videos: Jason Jaksetic, Spartan

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Author

Jason Jaksetic

Jason Jaksetic is the Lifestyle Brand Manager at Spartan Race. He is an SGX coach and a go-to guy for all things involving a Spartan lifestyle. www.spartan.com

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