The Beaumont Beast is doing a two-week countdown to the Spartan Race in Austin, TX on May 19th. This group consists of two of our personal trainers Shelley Molina and Greg Rodgers, along with Exygon Front Desk Associate Celeste Uresti and member April Lindsay.
Each day, we will be posting their workout of the day so you can train along with them!
Day 1
*Complete a two-minute sprint between each exercise.
*Do 15-20 repetitions per exercise.
*Weight should be 85% of 1 rep max.
*As you progress, try completing 2 complete rounds.
1. Chest Press
2. Pull-Ups
3. Farmers Carry, 150 feet
4. Bicep Curl
5. Tricep Press
6. Bucket Brigade (Substitute dumbbell for bucket), 150 feet
7. Weighted Burpees
8. Hanging Leg Raise
9. Leg Press
10. Calf Raise
Day 2
*In between each exercise, you will do a 2-minute sprint with your incline set at 4.
*After your sprint, you have 3 minutes on the Versa Climber (Long Strides and Fast Paced)
*Do each exercise twice before moving to the next.
*15-20 reps unless specified
*85% one rep max
1. Pull-ups till failure
2. TRX Bicep Curl
3. Mountain Climbers (50)
4. Squat to Dumbbell Press
5.Box Jump Burpee
6. Dips till failure
7. 90-Second Plank Weighted
8. Dumbbell Deadlifts
9. TRX Underhand Narrow Row
10. Ball slams jump back, jump forward
Day 3
*Do each exercise two times.
*Between each exercise, do 100 on the jump rope.
1. Switch Grip Dead Hangs (10)
2. Broad Jump Burpees (10)
3. Turkish Get-ups (5 each side)
4. Kettlebell Jack Swings (20)
5. Bulgarian Weighted Split Squats (20)
6. Ladder Climbs (5 complete up/downs)
7. Kick-outs (20)
8. 50 ft Farmer Carry
Day 4
*Treadmill alternate 90-seconds each. Run 6 speed, 10 incline / Walk 4 speed, 10 incline. Repeat 4 times
3 sets of the following:
1. Tire Flips (10)
2. Pull-up till Failure
3. Dead mill (1 minute)
4. Kettlebell Swings (30)
5. Weighted Crunches (50)
6. Plank hold (90-seconds)
7. Bench Taps (75)
8. Jump Squats (30)
9. Battle Rope Slams (1 minute)
Day 5
*Do 15 repetitions each.
*Between each exercise do 2 minutes between level 8-12 on stair climber.
*Complete 3 rounds.
1. Tire Flips
2. TRX Alternate Narrow/Wide Row
3. Box Jumps
4. Ski Abs
5. Tricep Press
6. Push-up Jacks
7. TRX Tricep Extension
Day 6
1. Two-minutes Between Level 8-12 on Stair Climber
2. Chest Press (15-20 reps)
3. Two-minute Sprint (Level 6 or higher)
4. Lat Pull (15-20 reps)
5. Shoulder Lateral Raises (15-20 reps)
6. Two-minute Row Machine (Resistance 10; hard pulls)
7. Bicep Curl (15-20 reps)
8. Two Minute Upright Bike
9. Tricep Press Down (15-20 reps)
Day 7
*Between each exercise do 50 mountain climbers, each side.
*20 ball slams
*15-20 repetitions
1. Landmine Squat Press
2. Bicep Curl with One Side Hold
3. Jump Up Pull Ups
4. Narrow Grip Push Ups
5. Cable Punch Outs
6. Walking Lunge with Medicine Ball, Up Twist
7. Landmine One Arm Lat Pulls
Day 8
1. 5 Tire Squats then flip (5 times)
2. Ball Slam Burpee (10 reps)
3. Dead Hang (60 seconds)
4. Stairclimber, Squat Each Step (Level 6, 20 reps)
5. Push Up Knee Up (20 reps)
6. Step Up with Hop (20 reps)
7. Switch: Squat, Face Right, Face Left, Face Forward, Broad Jump (10 reps)
Day 9
*Do these three after each completed superset:
Two-Minute Sprint, Three-Minute Versa Climber, & One-Minute Wall Sit
*Do three sets of 15-20 reps of the following exercises.
*Superset each section.
1. Kettlebell Two-Handed Swing
2. Dumbbell Flys
3. Dumbbell Bicep Curl Incline Neutral Grip
1. Barbell Forward Lunge
2. Russian Twist
3. Dumbbell Tricep Extension Seated
1. Push-Up Wide Grip
2. Dumbbell Row Single Arm Neutral Grip
3. Mountain Climbers
Day 10
*Lower body. Three Sets. Superset each section.
*30-Seconds Work, 15-Seconds Rest.
1. Leg Press Machine
2. Jump Squats
1. Leg Extension Machine
2. Burpees
1. Cable Hip Extension Backwards
2. Hip Extension
1. Hamstring Machine (Seated Leg Curl)
2. Side Bridge (Right/Left)
*Change the time up on these workouts. Don’t keep them at the same 30/15.
Challenge yourself with 20/10, 45/15, 60/30, or 30/10.
Day 11
*In between each exercise, do 90-seconds on treadmill side shuffles on each side.
*Do three sets.
1. Battle Ropes
2. Banded Lateral Squats (25 each way)
3. Glider Mountain Climbers (20)
4. Glider Crunches (20)
5. Atomic Push-Ups (10. Push-Up then Row with Dumbbells)
6. Side Plank Hip Taps (25)
7. The Wave (20)
8. Inchworms (10)
9. Crab Crawl (40 total. Body facing upward on all fours, crawl backwards)
10. Squat Clean and Press 15 with Body Bars
Day 12
*10 Box Jumps
*50 Crunches Between Each Exercise
*15-20 Reps
1. Pike Back Touch Shin Diagonal Then Diagonal Knee to Elbow
2. Wall Sits with Ball Raises (90 seconds)
3. Hammer to Shoulder Press
4. Chest Press
5. Wall Ball Sit-Ups
6. Heels to Heaven
Day 13
*15-20 Reps unless others specified.
*Four sets.
1. Wall Ball Burpees
2. One-Minute Bench Taps
3. Side Step Push-Ups
4. Pull Ups till Failure
5. Squat Jumps
6. Russian Twists
7. Plank (Hold 1 min)
8. Kettlebell Swings
Day 14
*Repeat daily workout you struggled with the most!
