There are countless exercises to perform, and countless variations and variables to make them more difficult or serve a different purpose. For the experienced athlete, it’s easy to get wrapped up in the latest trends and lose sight of your long-term strength goals. And for beginners, it can be downright overwhelming. 

To simplify the process of getting strong enough for anything, we have to start with the foundations — exercises like squats, lunges, push-ups, and sit-ups, for example. They’re straightforward strength exercises that support how we move as humans. 

Regardless of your fitness level, the foundations are step one. Try working a few of the following routines in three to four days per week.

Ready to commit to a challenge? Get started with the Foundations of Strength Series with Gabe Snow on the Spartan FIT app now.

5 Foundational Strength Workouts

Foundation of Strength (Lower)

This is a lower-body workout focused on building a solid foundation of form and core integration. Using asymmetrical weight load, we will build strength in the quads, hamstrings, glutes, hips, and — most importantly — our core.

Featured Circuit

Perform each exercise for 30 seconds. Complete 3 rounds.

— Bodyweight squat

— Lateral lunge

— Reverse lunge 

Get the full workout — LET'S GO.

Foundation of Strength (Upper)

This upper-body workout is focused on building a solid foundation of form and core integration. Using asymmetrical weight load, we will build strength in the chest, back, shoulders, and — most importantly — our core.

Featured Circuit

Perform each exercise for 30 seconds. Complete 3 rounds.

— Hand-release push-up

— Supine dumbbell chest press

— Supine dumbbell fly

Get the full workout —TRY IT NOW.

TUT Torture

Full body-focused with light kettlebells or dumbbells, this workout focuses on the eccentric movements and introduces you to time under tension after a speedy intention-setting.

Featured Circuit

Perform each exercise for 30 seconds. Complete 2 rounds. 

— Split squat

— High plank

— Strict overhead press

— Reverse lunge and twist

— Goblet squat

— Single-arm gorilla row 

Get the full workout —LET'S DO THIS.

Equal Ground

This 20-minute, full-body dumbbell workout with Coach Gabe Snow is designed to balance out your body from head to toe with dynamic strength, power, and endurance movements.

Featured Circuit

— Perform each exercise for 30 seconds. Complete 4 rounds.

— Standing dumbbell plank

— Dual dumbbell clean

— Dual dumbbell front squat

— Dual dumbbell push-press

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Under Control

Faster doesn’t necessarily mean tougher. In this 20-minute, full-body workout with Gabe, you'll perform a series of circuits to build strength by focusing on time under tension, or slowing the movements down.  

Featured Circuit

Perform each exercise for 20 seconds each. Complete 3 rounds. 

— Forward lunge

— Lateral lunge

— Curtsy lunge