Spartan Workout Program

Day 8

“SPARTANS!  THIS IS WHERE WE FIGHT!  THIS IS WHERE THEY DIE!”

15 Step-ups

10 Lunges (each leg)

15 Step-ups

10 Lunges (each leg)

Rest

8 One-legged Squat  (each leg. Done on bench)

20 Calf Raises (each leg)

8 One-legged Squat  (each leg. Done on bench)

20 Calf Raises (each leg)

Rest

10 Two-legged Jumps

Rest

6 One-legged Jumps (each leg)

Rest

10 Two-legged Jumps

Rest

6 One-legged Jumps (each leg)

Rest

8 One-legged Leg Press (each leg, high weight)

Rest

8 One-legged Leg Press (each leg, high weight)

Rest

8 One-legged Leg Press (each leg, high weight)

Rest

8 Side lunges (each leg)

30meter squat walk

Rest

8 Side lunges (each leg)

30meter squat walk

Rest

8 Side lunges (each leg)

30meter squat walk

14 Russian Box Jumps (if you don’t have access to a Russian box, then you can just do side to side jumps on one leg)

Rest

14 Russian Box Jumps

Rest

14 Russian Box Jumps

Rest

14 Russian Box Jumps

Rest