The Spartan Fit App Workout of the Week: Body Rock
Each week, Spartan Director of Training Sam Stauffer is providing select workout previews 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.
Handpicked from the Spartan Fit app Strength collection, this workout is designed for one thing — building strength. We’ve compiled an arsenal of strength-centric workouts ranging from short (but intense) 10-minute sessions all the way to 90- minute plans. We know that there are days when fitting in a workout seems impossible. We’ve got you covered! This particular workout should take no more than 15 minutes, but will leave you feeling refreshed, accomplished, and ready to tackle the day ahead.
More Fit App Workouts: A 30-Minute Full-Body Mash-Up
The Workout
Build total-body strength to dominate the Wall Climb with this five-exercise circuit. Move through all of the exercises with no rest, except between sets. Get out there and get started!
Related: 10-Minute Spartan Burpee Workouts to Master This Move
The Setup
The setup for this workout is simple. You’ll need access to a pull-up bar for the eccentric pull-ups, and a set of mid-to-heavy dumbbells for the floor chest press.
The Strength Circuit
Perform three rounds — 30 seconds on and NO seconds off.
Mountain Climber
Begin in a palm plank position. Drive one knee up toward your chest followed by the other, making sure your knee makes it past your hip. Continue this movement until the clock runs out.
Pro Tip: Keep your back as flat as possible. The only movement here should be your knee driving up toward your chest. A common fault here is the rounding of the back while the knee drives up.
Alternating Reverse Lunge
Begin in a tall-standing position. Step back with one foot, lowering the knee slowly to the ground. Your knee should tap the ground under or behind your hip. Return back to the standing position, squeezing your glutes at the top before alternating to the next leg.
Pro Tip: Find a soft surface to crank out your lunges, so that you're not banging your knee on the ground. I’ve found grass, turf, or mat to be effective. A folded yoga mat also works well if you don’t mind adjusting it throughout the workout, as it tends to move about.
Related: How to Lunge Better: A Complete Drill Guide
Eccentric Pull-Up
Everyone should aspire to be able to complete a full pull-up. If you struggle with the pull-up, no worries! The eccentric pull-up is a great starting point. Jump up, grabbing the bar with an overhand grip. (Note: Pull-ups are done with an overhand grip while chin-ups are done with an underhand grip.) Don't waste effort on the concentric (pulling up) motion. Our focus here is the eccentric (downward) motion. Slowly lower yourself until you’ve reached full extension with your arms. Let go of the bar and repeat until the clock runs out.
Pro Tip: Try to last for four full seconds on each downward motion.
Floor Chest Press
The floor chest press is a great way to build horizontal pushing strength. While it has nothing on the push-up, it’s a crowd favorite! You’ll need two dumbbells (or kettlebells) of equal weight. Begin seated with the dumbbells held tightly to your chest. Rock back, controlling the weight and keeping it close to your chest. By now, you should be flat on the ground. You can either keep your legs fully extended or tucked in. (Tucked in will feel more comfortable for most people.) Keeping your back flat on the ground, press the dumbbells up until you reach full extension. Slowly lower them back down until your elbows tap the ground. Repeat until the clock runs out.
Pro Tip: Focus on a relatively quick concentric (pushing) motion and a slow eccentric (lowering) motion.
Hip Lift
Begin by lying flat on the ground with your legs bent. Curl your toes in toward your shins, so that your heel is the only part of your foot on the ground. This will keep the tension in the glutes and hamstrings, rather than in the quads. Squeeze your glutes and raise your hips off of the ground. Be sure not to hyperextend at the lower lumbar here. Instead, you should look to create a straight line from your knees all the way to your head. At the top of the movement, the key is to squeeze your glutes tightly for at least one full second. Repeat this motion until the clock runs out.
Click here to get the full workout on the Spartan Fit app.
