Okay Lauren & Patrick--- tell me about the Sparta Challenge. Write it on here & I will follow! Maybe post each week that week's work outs?? Or you can do the entire thing (what is it, a month? two?) I am not sure if Ill survive, but Im ready for my next challenge!
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Here is Week 1 for anyone who wants to look like King Leonidas!
1st Workout
___Conditioning: Warm-Up 1 mile jog
___Squats to parallel 3x12
___Dumbell lunges 3x20
___Romanian Dead Lift 3x12
___Seated leg curl 3x12
___Standing Calf Raises 3x15
___Center Crunches-2 Second Pause at top 3x20
___10 minutes STRETCH
2nd Workout
___8-10 min warm-up on bike or elliptical
___Barbell Bench press 3x12
___T-Bar Row 3x12
___Incline Hammer Strength/Machine Press 2x12
___Wide Grip Lat Pulldown 2x12
___Pec Deck 3x12
___Seated Cable Row-Close Grip 212
___Underhand Cable Tricep Pressdown 2x12
___Pushups 2x to Failure
3rd Workout CARDIO WARRIOR
___Warm Up Calisthenics
___ 2x50 yrd Build Ups
___5x20 yrd Sprints
___2x40 yrd Sprints
___1x60 yrd Sprints
___2x20 Box Jumps
___1.5 mile jog
___10 minutes STRETCH
4th Workout
___8-10 min warm up on bike or elliptical
___Deadlift 3x8
___Leg Press 3x12
___Good Mornings 3x12
___Cable Leg curls 3x10
___Seated Calf Raise 3x15
___Alternating Crunches 3x24(12 on each side)
___Supine leg raises 3x15
5th Workout
___Conditioning: Warm-Up 1 mile jog
___Barbell Curls 3x12
___Close Grip Bench Press 3x12
___Bent over barbell underhand row 3x12
___Incline Dumbell fly 3x12
___Alternating Dumbell Hammer Curls 2x15
___Skull Crushers 2x15
___Preacher curls-Machine/Freeweight 3x12
___10 minutes STRETCH
___10 minutes ABS
I can email you the full program if you want it.
Ohhhhh my gosh. Am I really ready for this?!
mares, you can easily do that: That is essentially my workout. Except I do more chest and arms. You can totally do it.
i dunno Chris, that's a LOT of weights..eeek! Im totally starting this next week (if Cancun has sufficient weights), if not the week after!! & yes P, email me the full program! yay I have another goal!
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