The 3-Day Train Tough 1.0 Workout Program You Have to Try
This short three-day program, designed by Spartan Master Coach Evan Betts, is perfect for two types of people:
The beginner athlete that wants a taste of what it’s like to train like a Spartan.
The intermediate or advanced athlete looking for something new to infuse into their training.
The Train Tough 1.0 program includes a 20-minute upper body, lower body, and core workout. Work out alongside Spartan Master Coach Evan Betts, download the Spartan FIT app.
Directions:
We suggest doing a different workout every other day, with either rest or long runs on the days in between.
The Workouts
Monday: Tougher to Break
Circuit 1: 4 Rounds
Round 1 — 20 seconds each exercise
Round 2 — 30 seconds each exercise
Round 3 — 45 seconds each exercise
Round 4 — 55 seconds each exercise
— Dumbbell rear foot elevated split squat
— Dumbbell deadlift to alternating reverse lunge
— Dumbbell suitcase lateral squat
— Dumbbell goblet squat
Tuesday:
— Aerobic day (or rest)
Wednesday: Tougher to the Core
4 Rounds
Round 1 — 20 seconds each exercise
Round 2 — 30 seconds each exercise
Round 3 — 45 seconds each exercise
Round 4 — 55 seconds each exercise
— Alternating plank row
— Push-up to alternating toe reach
— Supine knee drives
— Banded plank jacks
— Alternating lateral squat
Thursday:
— Aerobic day (or rest)
Friday: Tougher to Beat
4 Rounds
Round 1 — 20 seconds each exercise
Round 2 — 30 seconds each exercise
Round 3 — 45 seconds each exercise
Round 4 — 55 seconds each exercise
Circuit 1
— Dumbbell push press
— Dumbbell gorilla row
— Dumbbell bent-over reverse fly
— Plyometric push-ups
Circuit 2 (4 rounds: 20 seconds on, 10 seconds off)
— Burpee
— Alternating plank shoulder tap
Saturday
— Aerobic day
Sunday:
— Active recovery (or rest)
To progress week over week, keep track of your repetitions in each workout. Your goal is to push yourself for more reps or to become more efficient.
Come Train Tough with us. Download the Spartan FIT app today!
