This week's Crush the Week workout lineup opens with a refreshing mobility workout that takes just 10 minutes, but will release your stressors and restore clarity for the week. This focused mobility session is designed to unlock tight muscles, improve shoulder stability, and enhance spinal mobility. Flow through controlled tabletop movements and deep stretches that target the upper back and shoulders – helping you recover, reset, and build a foundation for strength.
Next, we've got a 30-minute strength and conditioning session that combines running and mid-weight dumbbells to blend total-body strength with relentless conditioning to forge a body that’s as tough as it is resilient. You’ll start by attacking stability and core control — building a foundation of pure grit. Then it’s time to turn up the heat: expect to sweat, fight for form, and leave stronger than you came.
Ready to crush the rest of your week? Find the rest of this week's workouts and finish strong! Our expert Spartan trainers are dropping new workouts every month to get you race ready with Spartan EDGE.
What are the benefits of bodyweight workouts?
Weights can be incredibly beneficial for a number of reasons, but you can get a great workout in with just your own weight. Here's why it's awesome:
Improved core stability and balance
Improved form
Improved body composition and fat loss
Increased full-body strength
Improved functional mobility
01
Workout: Release and Restore
If you've got 10 minutes and a body, you can conquer this mobility session. Do the below circuit one full time, performing each movement for at least 60 seconds.
Tabletop scapular push-up
Cat cow
Tabletop swimmer (right)
Tabletop swimmer (left)
Tabletop thread the needle reach (right)
Tabletop thread the needle hold (right)
Tabletop thread the needle reach (left)
Tabletop thread the needle hold (left)
Child's pose hold
Puppy pose
02
Workout: Press On
Warm up with 2 sets, 30 seconds per exercise. Then, move on to the strength circuit, featuring 3 sets of exercises in a 30-seconds-on, 30-seconds-off style. Conditioning will follow a similar format, but with 40 seconds on, 20 seconds off. Finally, a hard-earned cool-down offers 1 set where you'll do each movement for 60 seconds each.
Warm-Up (2 sets, 30 seconds per exercise):
Jumping jacks
Inchworms
Alternating tabletop thread the needle reach
Good mornings
Strength (3 sets, 30 seconds on, 30 seconds off with a medium dumbbell):
DB bear plank drags
DB glute bridges
Alternating DB leg raises
Conditioning (3 sets, 40 seconds on, 20 seconds off with a medium dumbbell):
Run
Alternating DB strict press
Up-downs
DB bent row
Touchdown jacks
DB high plank knee-to-elbow
Cool-Down (1 set, 60 seconds per exercise):
Child's pose hold
Child's pose hold (right)
Child's pose hold (left)
Feeling amped up, inspired, and ready to crush the rest of your week? Find the rest of this week's workouts in the app and finish on a high note this Friday.
