Archive for the ‘Spartan Workouts’ Category

1. Flat Bench 135 pounds (5×10)
Intra-sets do 20 push-ups

2. Smith Squat 135 pounds (5×10)
Intra-sets do 20 body weight lunges

3. Barbell Rows 135 pounds (5×10)
Intra-sets do 10 body rows

Let me know if you try this and how you did, I was dripping in sweat after this workout!

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I understand it is the 4th of July and everyone just wants to have fun tonight but I live by the saying “no days off” so before you get drunk or stuff your face tonight do this simple workout for yourself. Enjoy!

100 pull-ups
100 push-ups
100 body rows
100 dips

20130704-125956.jpg I took this picture at last nights fireworks:)

Add chains to the following lifts:

-Bench
-Barbell Row
-Shoulder Press
-Squat
-Shrugs
-Curls

Enjoy 🙂

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200 meter sprint
30 jumping jacks
20 body squats
10 lunges (each leg)
200 meter sprint
30 push-ups
30 mountain climbers
1 minute plank
Repeat 4 times

Finisher:
50 V-ups

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Max push-ups
Max sit-ups
Run 1 mile
21-15-9 (21 reps- 15 reps- 9 reps)
Push-ups
Squats
Run 1 mile
21-15-9
Push-ups
Pull-ups
Run 1 mile

“Your body isn’t a trash can, don’t treat it like one” -atrain

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