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general all round fitness for two people to hit the gym and complete the routine within one hour.
This routine is to work in line with spartan training once a week and jogging once a week.
Stationary Bike
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0x0 reps |
rest: 3s
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Rowing
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0x0 reps |
rest: 3s
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Dynamic Back Stretch
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1x10 reps |
rest: 0s
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Bodyweight Wall Squat
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1x10 reps |
rest: 0s
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Bodyweight Lunge
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1x10 reps |
rest: 0s
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Barbell Clean Deadlift
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3x8 reps |
rest: 120s
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Barbell Squat
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3x8 reps |
rest: 120s
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Barbell Lunge
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3x8 reps |
rest: 120s
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Leg Extensions
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3x8 reps |
rest: 120s
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Seated Leg Curl
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3x8 reps |
rest: 120s
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Hyperextensions - Back Extensions
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3x8 reps |
rest: 120s
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Standing Quadriceps Stretch
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2x8 reps |
rest: 15s
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Standing Gastrocnemius Calf Stretch
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2x1 reps |
rest: 15s
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Kneeling Hip Flexor
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2x1 reps |
rest: 15s
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Seated Floor Hamstring Stretch
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2x1 reps |
rest: 15s
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Upward Facing Dog
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1x1 reps |
rest: 15s
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Downward Facing Puppy Dog
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1x1 reps |
rest: 15s
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Downward Facing Dog
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1x1 reps |
rest: 15s
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Rowing
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0x0 reps |
rest: 5s
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Dynamic Chest Stretch
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1x10 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 120s
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Barbell Decline Bench Press
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3x8 reps |
rest: 120s
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Barbell Incline Bench Press
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3x8 reps |
rest: 120s
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Cable Upper Chest Crossovers
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3x8 reps |
rest: 120s
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Pull Ups
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3x8 reps |
rest: 120s
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Cable Seated Row
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3x8 reps |
rest: 120s
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Upper Back Stretch
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1x1 reps |
rest: 60s
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Elbows Back Stretch
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1x1 reps |
rest: 60s
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Downward Facing Puppy Dog
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1x1 reps |
rest: 60s
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