Binns recommends doing a five to 10-minute warm-up before completing each of these total-body workouts for two rounds or more. Give it all you've got during your work period, and take deep breaths throughout your rest for maximum results. Finish each day with a five to 10-minute cool down. No equipment is required — your bodyweight is the perfect resistance needed to crush these workouts.
Complete this week's workouts to crush every day, get your mind right, stay focused, and maintain good form. Solid work trumps rep count for these bodyweight movements.
Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.
What are the benefits of full-body bodyweight workouts?
When you're trying to build strength and muscle and prepare for a race, it can be tempting to grab the heaviest weights around and start moving them. But there are plenty of benefits to bodyweight workouts, including:
Improved core stability and balance
Improved form when introducing weights later
Improved body composition
Fat loss
Enhanced functional mobility in day-to-day movements
01
Workout: Monday
Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.
Squat jumps
Shoulder taps
Supermans
Skips
Sit-ups
Scapular push-ups
Right-side plank
Left-side plank
02
Workout: Tuesday
Do this circuit workout for a total of 3 rounds, resting 60 seconds between rounds. Do each exercise for 45 seconds and then rest 15 seconds before the next exercise.
Alternating reverse lunges
Alternating side plank
Alternating T push-ups
Alternating lateral lunges or bounds
Alternating toe touches
Alternating forward lunges or lunge jumps
Alternating Spidermans
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
