Train Like a Spartan With This 4-Part Run

0
106

You've probably seen ads for Spartan Races, and other obstacles courses designed to challenge your endurance and fortitude. (Picture wall climbs and freezing water plunges!) Training for these events can whip you into killer shape. But they require 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 guaranteed to bring out your inner warrior (without all the mud).

Start by dividing your run—either outdoors or on a treadmill—into four segments. (So if you’re running 4 miles, carve it up into 1-mile legs.) Then as you complete each leg, do the exercises described below.

RELATED: This 9-Year-Old Girl Ran a 24-Hour Navy SEALS Obstacle Course

Part 1

Repeat 2 times

10 Squats

Stand with your feet slightly wider than your shoulders. Push your butt back and squat down until you are parallel with the floor. Push through your heels to stand back up to starting position.

10 Reverse lunges

reverse-lunge.jpg reverse-lunge.jpg Fun Ways to Get Fit Without a Gym

Part 2

Repeat 2 times

5 Push-ups

plank.jpg plank.jpg

Part 3

Repeat 2 times

10 Curtsy lunges

jen-cohen1.jpg jen-cohen1.jpg

Part 4

Repeat 2 times each

30-second Plank

plank.jpg plank.jpg

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on FacebookTwitterG+ and on Pinterest.