Virtual Spartan Race 2020 Workout

With a lot of races & events being cancelled, or forced to go virtual, Spartan Race sent out an email for a Virtual Spartan Race

A normal Spartan Race is a distance run (distance depends of the level you sign up for), with a bunch of obstacles mixed in during your run.

I love them because of the mixture of needing speed, endurance, strength, and power.

So, a virtual Spartan Race sounded interesting. Instead of obstacles, it was 20+ Bodyweight exercises.

*Start from the Spartan Race website:

THE SPARTAN VIRTUAL SPRINT CONSISTS OF A 5K RUN OR EQUIVALENT, AND THE FOLLOWING 20 OBSTACLES:

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat

It ended up being a solid workout. Definitely worth trying, if you can.

If running isn’t really an option for you right now, you can try out a few different substitutes:

If you have access to a piece of cardio equipment (rower, elliptical, bike, etc) go for the same 5K distance.

If you have a Jumprope, aim for 1000 single jumps

If Bodyweight exercises in place is what you can do, aim for 200 jumping jacks in place of the run.

Cardio Kickboxing Benefits + Workouts

When I was doing In Person One on One Training, a favorite style of workout was always the days we did Cardio Kickboxing.

While I taught the basic techniques to hit a decent punch and kick, it was so much more than that.

A major thing was the stress relief it provided. To come in a just punch and kick things (mostly me!) was incredibly beneficial to the mood.

Other benefits included:

Better balance

Better coordination

Energy Boost

High calorie burning

Strength training without weights

Better Endurance, Speed, & Power

And another benefit was, you can do it anywhere. Yes, having a punching bag is a plus, but it’s not 100% necessary to get a great workout in.

Shadow boxing is great!

Getting a partner to hold some pads up is great!

It’s really a great overall workout.

Here’s 3 Cardio Kickboxing Workouts you can do anywhere.

A Week Of Bodyweight Workouts

Another month of social distancing means another month of the gym being closed. So, a bunch of people are stuck to workout at home with no actual workout equipment.

I’m just going to try and help out as best as I can, and share 4, no equipment needed, workouts for you to do.

AMRAP 20 : Descend

*Set a timer for 20 minutes, and complete as many rounds/reps as you can of the following:

50 Jumping Jacks

40 Step Back Lunges

30 Pushups

20 Ab Twist

10 Crunches

Bakers Dozen Circuit

*Complete 2 Rounds. 13 Exercises. 13 Reps Each.

Squat Jacks

Pushups

Knees Up Crunch

Leg Raises

Mountain Climbers

Air Squat

Side Lunge

Burpees

Toe Touch Jumps

High Knees

Squat Jumps

Plank Shoulder Taps

Plank Punches

8 Minute Abs

*Set a running clock. Do each exercise for 60s, then move directly to the next exercise. 

Sit-ups

Ab Twist

Knee In/Outs

Half Get UPS

Flutter Kicks

Reverse Crunch

Leg Raise to PopUps

Toe Touch Reach

EMOM : Burpees +

Set a timer. Every minute on the minute, do the following:

Minute 1: 5 Burpees + Max Reps of Squats

Minute 2: 5 Burpees + Max Reps of Lunge Jumps

Minute 3: 5 Burpees + Max Reps of Plank Walk Outs

Minute 4: Rest

*Repeat 4-5 times*

Try these workouts and let me know how it goes.

My next post will be for those working out at home and have a set of dumbbells…

For custom workouts, sent directly to your phone or tablet, check out the 1 on 1 coaching option of the 1Life1You Fitness Training App