Monday 5 October 2009: SPARTAN RUN #2

SPARTAN RUN #2

30/30 = 30 seconds work, 30 seconds rest

Advanced:
  • Run 5 minutes
  • Repeat twice:
    30/30 Pull-ups
    30/30 Sit-ups
    30/30
    Burpees
    30/30 Squats
    30/30
    Bear Crawls (substitute Crab Crawls on second circuit)
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat twice:
    30/30 Partial, Assisted or Jumping Pull-ups
    30/30 Sit-ups or Crunches
    30/30
    Squat Thrusts
    30/30 Squats
    30/30
    Bear Crawl (substitute Crab Crawls on second circuit)
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat twice:
    30/30
    Body Rows
    30/30 Crunches
    30/30 Jumping Jacks
    30/30 Half-Squats
    30/30
    Bear Crawl (substitute Crab Crawls on second circuit)
  • Powerwalk 5 minutes

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1 comment:

AED said...

30/30 is really a good principle for doing any exercise either at beginners level or at advanced level. You just need to concentrate on you exercise technique, diet and follow 30/30 then you will come out with a surprising results.
AED Equipments