Stay on top of your fitness goals – Train at home like a Spartan

Stuck at home and can’t hit the gym? No problem. During this period of uncertainty and social distancing, Spartan, the world’s leading wellness and endurance brand, wants you to stay focused, strong, motivated and keep on top of your fitness goals. Staying at home means that you have even more time to fit in that endorphin-producing, mood-boosting and stress-reducing workout. 

Spartan Director of Training Sam Stauffer shares his simple, but effective full-body workout that can be performed anywhere and with no equipment at all. 

Stauffer: “I don’t want a global pandemic to get in the way of Spartan’s goal of encouraging 100-million people to get off of the couch. We have to be adaptable and change the way we think and go about keeping fit and active in times like these. Exercise is now more important than ever. We need to keep those endorphin levels high in order to counteract the stress response that is so damaging to the immune system.”  

“The great thing about this workout is that it can be completed with no weights or equipment and can be scaled to be super easy or super hard. It’s all about staying focused and strong whilst at home, so give it a try!”

When it’s all said and done, you will have dominated this difficult period, and you’ll be ready to take on whatever challenge lies ahead!

Sign up to one of Spartan’s events now and you will receive free BEUNBREAKABLE content such as home workouts, motivational talks and nutritional advice. 

Warm up:

Get your central nervous system turned on and muscles warmed up with these five exercises: 

  1. Heel to Butt w/ reach: 8 each side (Start in a standing position. Bent one knee slightly while you kick the other back to your butt. Once you’ve secured the ankle of the behind leg, you can hinge forward and reach with the free hand. To regress this, you can hold onto something stable while you hinge and reach forward).
  2. T-spine rotations: 8 each side (Start in athletic position–hips back & knees slightly bent. Glue one hand to the inside of the knee while the other extends out as far as it can. You are aiming for big reaches here to open up the chest as much as you can).
  3. Inchworm: 8 total (Start in the push-up position. Walk your feet up to as close as your hands as you can get while trying to keep your legs fully extended).
  4. Side Steps: 8 each way (Get into athletic position–hips back & knees slightly bent–and reach one leg out to the side as far as you can. Repeat).
  5. Seal Jacks: 10 (Start with wide feet and arms out wide. Jump to join the feet and at the same time, clap the hands together. Repeat).

Repeat as many times as it takes to feel ready to take on the workout.


The workout is split into three circuits. Perform each exercise within each set for 1 minute back to back, only resting after the last exercise is complete. Rest for 1-2 minutes (or as long as it takes to recover) and repeat the set. Stauffer recommends that you perform each set 3-4 times for maximum results. Once you have completed the set at least 3 times, move onto the next. All exercises have regressions and progressions to suit your ability (see video for more info.)

Tri-set 1:  

  1. Dips 
    1. Start by sitting on your stable surface. Your hands are going to be anchored next to your hips while you lower your butt to the ground. For this, you can make it harder by pushing your feet out away from you. The farther your feet are from you, the harder it’s going to be. Regression: knees bent 

Progression: knees extended or add weight on top of knees

  1. Reverse Lunge to Knee Drives (30 secs each side)  
    1. Start in a standing position with your feet together. Kick one foot back while you slowly lower your knee to the ground. Tap the knee to the ground then return to a standing position (or reset position). If you are going for the knee drive, rather than returning to reset position, you will drive the same knee that tapped the ground in front of your chest. This will challenge your stability and add extra difficulty to the exercise.

Regression: Split Squat (which means you’re not resetting the legs. You are just going up and down)

Progression: Add weight to the shoulder or front racked position

  1. Active Plank
    1. Think regular elbow plank but harder. For this, we want to make sure that our feet are together and that our hands aren’t touching (your elbows should be parallel to one another). Squeeze your glutes and abs as tight as you can. You should have a straight line from the back of the head down to the heels. To make this exercise next level, drive your elbows in toward your chest without them leaving the ground. This will activate your core in a way you never thought possible.

Regression: Elevate the upper body using a stable surface (a couch works great!)

Progression: Have somebody place a soft weight on your back

Tri-set 2: 

  1. Side Squat (30 secs each side)
    1. Feet should start wider than shoulder-width apart. You are going to squat to one side of the body. Your goal is to sink down to parallel without the knee coming too far over the toe. This means you are going to have to sit back into the movement as far as you can.

Regression: bodyweight squat

Progression: Side lunge. Feet start together, step out wide, sink into a side lunge position (try to reach parallel) or add weight

  1. Rear Foot Elevated Split Squat (30 secs each side)
    1. Start by standing about two to three feet in front of a stable surface. Again, a couch or bed works great! Kick one leg back onto the couch. From here, you are going drop the knee as close to the ground as you can and return to a standing position.

Regression: Use a broom handle or something stable to assist the movement

Progression: add weight in the front racked or shoulder position

  1. Chop (30 secs each side)
    1. You are going to start off in a half-kneeling position. This means one knee is going to be stable on the ground and the other is going to be out in front of you. For the knee that is up in front of you, you will want about a 90º angle, meaning your heel should be directly beneath your kneecap. Once in a stable position, you will take the weight from the ground and push it to the ceiling across the body.

Regression: use a lighter weight

Progression: bring the back knee off of the ground slightly


  1. Flings/ Mountain Climbers
    1. Same as warm up
  2. Spartan Burpee! 
    1. Start in a standing position. Bring your hands down to the ground and kick your feet back behind you (you should be in a push-up position). From here, you will do a push-up. Next, kick your feet back next to your hands and return to a standing position. But it doesn’t stop there. Instead of just returning to a standing position, you are going to jump with your hands as high over your head as you can!

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