}

Bodyweight Training Plan: Day 22 - Pushing

By
·
Bodyweight Training Plan: Day 22 - Pushing
Presented by Spartan Training®

Today is your final pushing workout in our 28-day bodyweight workout. We are taking our exercises back to the basic movements and noticing how the exercises that were once a challenge, have now become more simple and your body has adapted. You are now reaching new depths and you are much more confident with each movement. Nice work, Spartan.

Workout

Active Mobilization Dynamic Warm Up

Perform each circuit as 3 super-sets.

Circuit 1

Bear Crawl – 3×10 (7-8 RPE) Body Weight Squats – 3×10 (7-8 RPE) Wide Push Ups – 3×10 (7-8 RPE)

Circuit 2

Split Squats – 3×10 (7-8 RPE) Tricep Dips – 3×10 (7-8 RPE) Calf Raises – 3×10 (7-8 RPE)

Circuit 3

SL Sit to Stand – 3×10 (7-8 RPE) Dolphin Push Ups 3×10 (7-8 RPE) Step Ups 3×10 (7-8 RPE)

Core Circuit

Plank to Arm Lift (alternating sides) – 3×10 (7-8 PRE) Dead Bug – 3×10 (7-8 RPE)

Cool Down

Foam roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The 2018 Spartan Race Schedule. #noexcuses

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.