Spartan Chronicles – Day 8 and 9 – Trails and Tabata

Yesterday was an AWESOME trail run. We have been running Camp Fortune ski hill twice a week and it’s been great! We add on some fun, made up obstacles that make it even more challenging (and fun). Shoulder pressing trees,

pull ups on the chairlift, and climbing over fences…

I still haven’t found the perfect tree to climb but keeping my eyes open for “the one”.

Today’s interval class was a Tabata. Four minute circuits consisting of one exercise that you do 20 seconds of work and 10 seconds of rest, repeated 8x. If your goal is to be able to do a lot of work over a sustained period of time with minimal rest then this is the exercise protocol for you. i.e. spartan training. This type of training was first used to increase the performance of Olympic medal winning speed skaters.

Here was todays workout:

  1. Burpee with 2 alternating cross knee drives then stand
  2. Unilateral Lunge back with hammer bicep curl and shoulder press
  3. Plyo Lunge 2x into Plyo Wide Squat
  4. Unilateral side lunge with weight reach to foot then press overhead
  5. Hip Hinge Forward then walk to push-up X2 and return to standing
  6. Single Weight Speed Skate side to side (weight goes to hip)
  7. Chair Squat with close grip row to stand or plyo jump
  8. Weighted Russian Twist

This workout takes about an hour. It isn’t for the faint of heart. Don’t forget to warm-up and stretch afterwards. You can download Tabata timers for free as an app on itunes. Or you can use an interval timer. Remember to do the SAME exercise for the full 8 cycles, and then switch to the next exercise. This workout really focuses on SHOULDERS, and LOWER BODY. I guarantee you feel feel the burn…

Tomorrow is another trail run.

Please let me know if you are following these workouts. You might get a little something from me.

The key to success for working out and keeping in shape is doing what you love. If you don’t love it, or know you won’t learn to love it… you will not sustain it.

Keep fit, have fun and until next time… my fellow Spartans… Here is some inspiration from the Spartan website.


About fitlikemia

Trying to live a balanced life to the extreme.
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