You’ve probably seen ads for Spartan Races, and other obstacles courses made to challenge your stamina and? fortitude.? (Picture wall climbs and freezing water plunges!) Practicing these events can? whip you into killer? shape. But they need a lot of planning, money, and sometimes travel. That’s why I developed? a similar-style workout you can do anywhere. This? circuit combines cardio and strength training, and? is certain to bring out? your inner warrior (without all of the mud).
Start by dividing your? runa??either outdoors or on the treadmilla??into four segments. (So if youa??re running 4 miles, carve up? into 1-mile legs.) Then while you? complete? both legs, do? the? exercises described? below.
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Repeat 2 times
Stand with your feet slightly wider than shoulders. Push your butt back and squat down until you are parallel using the floor. Push through your heels to stand back up to starting position.
Photo: Jen Cohen
Stand together with your feet shoulder-width apart. Drop your right? foot ? behind you and also permeate your left? hip. Bring your right foot forward? to meet your left, and repeat on the other hand.? (Weights are optional.)
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Repeat 2 times
Photo: Jen Cohen
Get right into a plank position together with your hands shoulder-width apart. Keeping your core tight as well as your body inside a straight line, lower down as far as you are able to. Press back up while engaging? your chest, arms, abs, and legs to return? for your starting position. As needed, you are able to drop for your knees, but ensure your body still forms? in a straight line in the knees up.
Photo: Jen Cohen
Get right into a plank position together with your hands shoulder-width apart. Bring your right knee toward your left elbow, while engaging? your core, then return it? to the ground. Repeat in your left side. Continue alternating until you’ve completed 5 reps on each side.
An 8-Move Circuit for those who Hate Cardio
Repeat 2 times
Photo:? Jen Cohen
Start together with your feet shoulder-width apart. Lift your right leg and take a step back and also to the left? so far as you can. Make sure that your left? knee stays in a 90-degree angle and go past your toes. Proceed your left leg to create your right? leg to the starting position and repeat on the other hand. Continue alternating until you’ve completed 10 reps per leg. (Weights are optional.)
Photo: Jen Cohen
Stand together with your feet shoulder-width apart, knees slightly bent, chest out, and shoulders back. To begin, raise your right? leg and keep your weight in your left? leg. Came from here, keeping your chest out and shoulders back, reach right down to touch your left? toe. Your left? leg should stay? slightly bent throughout the movement, but should not change position from the start to finish from the exercise. Come back up without allowing your? right? leg to touch down, and repeat until you’ve completed 10 reps in your left? leg. When you’re finished,? repeat in your other leg.? (Weights are optional.)
A quick 6-Move Circuit to Get You Total-Body Toned
Repeat 2 times each
Photo: Jen Cohen
Get into a plank position together with your hands shoulder-width apart, abs tight, and the body in a straight line. Hold for Thirty seconds.
Photo: Jen Cohen
Get into a squat position together with your feet slightly wider than shoulder width, toes flared out, as well as your knees above your toes. Hold for Thirty seconds.
