Stop delaying a commitment because you don't feel ready. Commit now, and allow that date on the calendar to force you to GET ready. With our 21-day training plan and an array of resources and support, you can become a Spartan within the next month, training and overhauling your approach to exercise and nutrition and celebrating it all by crushing a Spartan race.

Related: 30 Days to Spartan Beast: The First-Timer’s Training Plan to Survive

We've built you a complete three-week guide to get you ready to race in no time. Now it's time to commit to a circuit workout.

The 3-Week Race-Ready Workout Program

WEEK 1

Monday

Warm-Up:

• 10-minute brisk walk
  
  

Main Set (repeat 2-4 times):

• 5-minute jog
• 2-minute walk
  
  

Cool-Down:

Mobility Stretching

• 10-second hamstring stretch (repeat 10 times)
• 10-second glute stretch (repeat three times on each side) 
• 30-second (each side) Spiderman stretch
• 30-second frog hold 
  
  

Tuesday

Warm-Up:

• 5-minute jog
  
  

Dynamics (10 reps of each of the following):

• Head turns (right and left)
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles (front and back — small to large)
• Back slaps
• Standing backbends
• Lateral standing side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles right and left
• Partial squat
• Partial lunge
  
  

Main Set (repeat 2-4 times):

• 10-15 push-ups
• 40-60-second plank
• 25-45 squats
• 7-14 lunges
• 5-10 lateral split squats (each leg)
• 10-foot bear crawl
• 5 burpees
  
  

Cool-Down:

Mobility 2

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Wednesday

Warm-Up (repeat 3-4 times):

• 10-minute brisk walk
• 5-minute jog
• 1-minute walk
  
  

Main Set (repeat 3 times):

Find a 15–25-pound object for this set.

• 50-yard object carry
• 10 squats
• 10 deadlifts 
• 1-minute rest
  
  

Cool-Down

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Thursday

Recovery

Why is your health and fitness important to you? Where do you want to be in three months, six months, and one year?

Friday

Warm-Up

• 10-minute brisk walk
  
  

Main Set (repeat 3-4 times):

• 5-minute jog
• 2-minute walk
  
  

Cool-Down:

• 10-second hamstring stretch (repeat 10 times)
• 10-second glute stretch (repeat three times on each side) 
• 30-second (each side) Spiderman stretch
• 30-second frog hold 
  
  

Saturday

Warm-Up:

• 5-minute jog
  
  

Dynamics (10 reps of each of the following):

• Head turns (right and left)
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles (front and back — small to large)
• Back slaps
• Standing backbends
• Lateral standing side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles right and left
• Partial squat
• Partial lunge
  
  

Main Set (repeat 2-4 times):

• 10-15 push-ups
• 40-60-second plank
• 25-45 squats
• 7-14 lunges
• 5-10 lateral split squats (each leg)
• 10-foot bear crawl
• 5 burpees
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Sunday

Recovery

WEEK 2

Monday

Warm-Up:

• 10-minute brisk walk
  
  

Main Set (repeat 2-4 times) 

• 5-minute jog
• 2-minute walk
  
  

Cool-Down:

Mobility Stretching

• 10-second hamstring stretch (repeat 10 times)
• 10-second glute stretch (repeat three times on each side) 
• 30-second (each side) Spiderman stretch
• 30-second frog hold 
  
  

Tuesday

Warm-Up:

• 5-minute jog
  
  

Dynamics (10 reps of each of the following):

• Head turns (right and left)
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles (front and back — small to large)
• Back slaps
• Standing backbends
• Lateral standing side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles right and left
• Partial squat
• Partial lunge
  
  

Main Set (repeat 2-4 times)

• 15 Burpees
• 40-60-second bear crawl
• 15 lateral lunges (each leg)
• 15 push-ups
• 15 squats
• 40-60-second weighted carry
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Wednesday

Warm-Up (repeat 3-4 times):

• 10-minute brisk walk 
• 5-minute jog
• 1-minute walk

Main Set: 

Find a 15–25-pound object for these circuits.

Circuit 1 (repeat 3 times):

• 8 deadlifts
• 8 weighted squats
• 60-second weighted carry
  
  

Circuit 2 (repeat 3 times):

• 30 seconds of burpees
• 30 seconds of rest
• 30-second bear crawl
• 30 seconds of rest
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Thursday

Recovery

Friday

Warm-Up:

• 10-minute brisk walk
  
  

Main Set (repeat 3-4 times) 

• 5-minute jog
• 2-minute walk
  
  

Cool-Down:

• 10-second hamstring stretch (repeat 10 times)
• 10-second glute stretch (repeat three times on each side) 
• 30-second (each side) Spiderman stretch
• 30-second frog hold 
  
  

Saturday

Warm-Up:

• 5-minute jog
  
  

Dynamics (10 reps of each of the following):

• Head turns (right and left)
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles (front and back — small to large)
• Back slaps
• Standing backbends
• Lateral standing side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles right and left
• Partial squat
• Partial lunge
  
  

Main Set:

• 1 minute of burpees
• 1-minute bear crawl
• Rest
• 1 minute of push-ups
• 1 minute of squats
• Rest
• 1 minute of lunges 1 minute of lateral lunges
• Rest
• Repeat
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Sunday

Recovery

WEEK 3

Monday

Warm-Up:

• 10-minute brisk walk
  
  

Main Set (repeat 2-4 times):

• 5-minute jog
• 2-minute walk
  
  

Cool-Down:

• 10-second hamstring stretch (repeat 10 times)
• 10-second glute stretch (repeat three times on each side) 
• 30-second (each side) Spiderman stretch
• 30-second frog hold 
  
  

Tuesday

Warm-Up:

• 5-minute jog
  
  

Dynamics (10 reps of each of the following):

• Head turns (right and left)
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles (front and back — small to large)
• Back slaps
• Standing backbends
• Lateral standing side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles right and left
• Partial squat
• Partial lunge
  
  

Main Set: 

• 1 minute of burpees
• 1-minute bear crawl
• Rest
• 1 minute of push-ups
• 1 minute of squats
• Rest
• 1 minute of lunges 1 minute of lateral lunges
• Rest
• Repeat
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Wednesday

Warm-Up (repeat 3-4 times):

• 10-minute brisk walk 
• 5-minute jog 
• 1-minute walk
  
  

Main Set:

Repeat 3 times:

• 10 push-ups
• 10 squats
• 10 lunges
• 10 lateral lunges
  
  

5 x 1-minute intervals with a partner:

• One partner does a bear crawl while the other does burpees.
• Switch every minute.
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Thursday

Recovery

Friday

Warm-Up:

• 10-minute brisk walk
  
  

Main Set (repeat 3-4 times)

• 5-minute jog
• 2-minute walk
  
  

Cool-Down:

• 10-second hamstring stretch (repeat 10 times)
• 10-second glute stretch (repeat three times on each side) 
• 30-second (each side) Spiderman stretch
• 30-second frog hold 
  
  

Saturday

Warm-Up:

• 5-minute jog
  
  

Dynamics (10 reps of each of the following):

• Head turns (right and left)
• Shoulder shrugs (up, back, down, forward and up, forward, down, back)
• Arm circles (front and back — small to large)
• Back slaps
• Standing backbends
• Lateral standing side bends
• Standing leg swings from the hip (front and back, side to side)
• Ankle circles right and left
• Partial squat
• Partial lunge
  
  

Main Set:

• 1 minute of push-ups
• 1 minute of squats
• Rest
• Repeat
  
  
• 1-minute bear crawl
• 1 minute of burpees
• Rest
• Repeat
  
  

Cool-Down:

• 30-second warrior pose hold
• 15-second triangle pose hold (each side, repeat 3 times) 
• 15-second unilateral hip flex (each side, repeat 3 times) 
  
  

Sunday

Recovery