}

Crush Your Week: 5 Full-Body Conditioning Workouts

By
·
Crush Your Week: 5 Full-Body Conditioning Workouts
Presented by Spartan Training®

The focus of this week's Crush the Week workouts is on full-body conditioning. Monday's workout, designed by Spartan Coach Meg Reardon, includes just three movements and lasts only 10 minutes. However, this AMRAP is a true test of both physical and mental conditioning. The goal is to complete as many rounds as possible within the 10 minutes, and the overhead, power, and core movements make this a well-rounded challenge scaleable to any fitness level. Reardon scored eight rounds. See if you can beat that!

After you crush Monday's workout, we have four additional 20-minute workouts, each designed to boost your conditioning and anaerobic endurance.

What are the benefits of full-body conditioning workouts?

There are plenty of benefits to adding full-body conditioning to your weekly workouts, including:

  1. Decreased risk of muscle imbalances
  2. Injury prevention
  3. Balance and coordination improvement 
  4. Improved cardiovascular health
  5. Increased strength and muscular endurance
  6. Decreased fatigue
01

Workout: Full-Body Conditioning Benchmark

An AMRAP (as many rounds as possible) workout. Completing 10 rounds is the benchmark, and completing 15 or more means you're well conditioned. If you can't get to 10 rounds yet, come back week after week until you can!

  1. 10 burpees
  2. 10 squat jumps
  3. 10 palm plank jacks
02

Workout: Tabata Repeats

A classic Tabata workout, where you'll do 20 seconds of work followed by 10 seconds of rest. There are two different circuits. Do the first circuit for 8 rounds, rest two minutes, and then do the second circuit for 8 rounds. 

Circuit I

  1. Goblet squat
  2. High plank hold

Circuit II

  1. Burpees over a dumbbell or kettlebell
  2. Low plank hold

03

Workout: Beat the Clock

Set a timer for 3 minutes, perform the following exercises to completion, and rest with whatever time remains. Repeat for 6 rounds. 

  1. 10 burpees
  2. 15 jump squats
  3. 20 plank jacks

04

Workout: Hold and Go

Four rounds for time. Rest for 1 minute between rounds.

  1. 30-second high plank + 15 top-half burpees
  2. 30-second wall sit + 15 air squats
  3. 30-second mountain climbers + 15 plank jacks

05

Workout: Sustain

An EMOM (every minute on the minute) workout, where you'll do 45 seconds of work followed by 15 seconds of rest. Repeat rounds until you reach 20 minutes.

  1. Burpees
  2. Air squats
  3. Plank up-downs
  4. Jumping lunges

Get Obstacle Ready