Each week, Spartan Director of Training Sam Stauffer is providing select workouts from the Spartan Fit app. For the full Spartan training experience, delivering Spartan-designed workouts and race-like simulations, download the Spartan Fit App now. And for the full database of Spartan Fit app workout previews, click here.

Plus, get this entire workout, and more just like it, on the Spartan Fit app.

Conditioning is vital to everyday performance and, of course, crushing a Spartan Race. That’s why we built out an entire Spartan Fit app series around it. We have conditioning workouts ranging from 10 to 60 minutes to fit every athlete's busy schedule. This particular workout will take about 30 minutes to complete and will leave you feeling at the top of your game—not to mention, you don't need any equipment to get the job done.

The Workout

Welcome to Spartan Stamina! This workout kicks off with full-body mobility and dynamic warm-up, followed by two time-based circuits that will target your whole body. For this piece, we’re going to hone in on my three favorite moves. I’ll cover why they’re my favorite and how to incorporate them into your current routine. 

More Fit App Workouts: 15-Minute Body Buster

The Set-Up

For the most part, every single move in this workout can be done without a large space. The lateral shuffle in the warm-up is the only move that will require a bit of side-to-side space: three to five meters should do the trick. (But, I will not be covering this exercise below, so when you snag the workout on the app just make sure you have enough space for that piece.) For the purpose of the three moves below, all you need is YOU, a small space, and of course, water.

Related: The Best City Workout for Spartans

The Strength Circuit

Perform three rounds—45 seconds on, 20 seconds off.

Elbow Plank Reach:

The plank, in general, is an underrated exercise with a host of benefits. Making the plank dynamic (by removing an arm from the ground, in this case) is a great way to up the ante and challenge your core strength and stability even more.

Begin in an elbow plank position with your glutes and core engaged—your body should be in a straight line from head to heels. Reach one hand forward past your head. Reset. Repeat, alternating arms until the time runs out.

Pro Tip: Start with your feet wide. A wider base of support will make the movement easier so you can focus on your form. As your core gets stronger, slowly close the gap between your feet until you can complete this exercise with your feet touching.

Related: 10 Minute Workout: A Selection of Bodyweight Classics

Squat to Knee Drive:

Just like the above exercise, we’re adding an element of stability to a basic exercise. The bodyweight squat is an excellent exercise, but I see a ton of folks crank out rep after rep just to get it over with. Introducing the knee drive into the mix is a great way to work your core and slow the movement down.

Begin in a tall-standing position with your feet roughly shoulder-width apart. Slowly lower your hips until they reach or break knee height. Drive through your heels until you’ve returned to a tall-standing position. Once here, lift one foot off the ground by driving your knee up toward your chest. Repeat this process by alternating the driving knee.

Pro Tip: Squeeze your core when driving your knee up toward your chest; you will feel the burn in no time.

Overhead Toe Touch to Squat:

This move was pulled from the warm-up but will act as a nice buffer to end this circuit. Use it as active recovery by slowing the movement down and focusing on each part of the exercise.

Begin in a tall-standing position with your feet a little wider than shoulder-width apart and your hands held high above your head. Keeping your legs as straight as you can. Bend over and reach your hands down to your feet (your hamstrings should feel this part). If you can, hook your fingertips under your toes. From here, bend your knees and lower your hips as low as you can. You should try to break knee height with your hips, but do not worry if you can’t (it’s more common than you think)! Next, remove your fingertips from underneath your toes, place your elbows inside your knees and place your hands together in a prayer position. This will give you leverage to pry (so to speak) open your hips. Lastly, reach one hand over your head followed by the next, then drive through your heels back to a tall-standing position. This will end one full rep. This one is a bit of a handful, but the hip-mobility benefits of this exercise are incredible.

Pro Tip: If this exercise is too complex, we understand. Alter this one by removing a few steps. The overhead squat or bodyweight squat is a great substitute.