Train at home like a Spartan

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!

Spartan is heading to Yorkshire this September for the first time ever! This workout will get you in shipshape and prepare you for everything the course at Castle Howard throws at you. For more information and to sign up, head here.

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 in 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 circuit 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 circuit. Stauffer recommends that you perform each circuit 3-4 times for maximum results. Once you have completed the circuit at least 3 times, move onto the next. (see video for more info.)

Circuit 1

  1. Squat to knee drive: 10 each side (Stand with your feet shoulder-width apart. Squat down as far as you can. Your goal should be to reach parallel to the ground. Once you've reached as far as you can, stand back up to a full standing position and squeeze your glutes as hard as you can. For this exercise, keep your hands off of your hips and out and front of the chest. Once you've reached the tall-standing position, you can drive your knee up toward the chest).
  2. Birddog: 10 each side (Start in tabletop position--wrists under shoulders, knees under hips, and toes under heels with a flat back. Tap the opposite knee and elbow at the midpoint of the body then extend out as far as you can with both limbs).
  3. Bentover Row: 10 each side (Start in athletic position--hips back & knees slightly bent. Put the modality (weight) in one hand and pull it as high up to the chest as you can while squeezing the back. Repeat).

Circuit 2

  1. Around the World Plank: 60 seconds (Start in a palm plank position--core tight, glutes squeezed, and heels together. Reach your hand forward and reset it back to the ground. Move onto the next hand, then onto the leg, and finally the last leg. Repeat this "around the world" process).
  2. Plank Transitions: 60 seconds (Begin in a side plank position. transition to an elbow front plank then onto the opposite side plank. Repeat).
  3. Push-up: 60 seconds (Start at the top of the push-up position with your glutes and core squeezed. Lower down as far as you can and come back to the reset position).

Circuit 3: 20s on 10s off

  1. In, in, out, out (Start with feet shoulder-width apart. Step one foot in followed by the next until you have both feet together. Then, step the starting foot out followed by the next until you're back in reset position. Repeat as quickly as you can).
  2. Burpees (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.