ValentinesDay Workout .pdf
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VALENTINE’S DAY WORKOUT
Directions: Perform 4 rounds of 14 Reps (or reps “per side”) of each exercise below. Between each exercise do 5 burpees.
Equipment: A medicine ball or sandbag.
WARM UP: 1-MILE RUN TOGETHER
This 1-mile run is going to be essential to your Valentine’s Day
Spartan Workout. Make sure to keep pace with each other.
Partners place their hands on one another’s
shoulders or match the hands overhead while
keeping their weight in their heels and sitting into
Keep the core and glutes engaged the entire time,
and touch the chest to the ground in each rep. (Try
putting your partner’s feet on your shoulders, and
switch places every 7 reps.)
HIGH PLANK HOLD TAPS
Do a high push-up hold facing your partner, and
alternate high-fives 14 per side. Keep the core
engaged and minimize butt swing.
MEDICINE BALL SQUAT THROWS
Feet shoulder width apart while holding a medicine ball
in front of you. Lower yourself into a squat position with
weight in your heels. Then perfrom a chest pass to your
partner. Partner repeats. That’s 1 Rep.
Keep body straight and rigid in push-up formation.
Athlete holding ankles needs to hold in an upright
position. Together walk 10-30 yards. Alternate.
BACK TO BACK MEDICINE BALL PASS
Stand back to back with core tight and hand ball off to
partner with both hands to your right and receive ball on
your left. That is 1 rep.
Support your partner’s feet while they perform a sit-up.
COOL DOWN: 1-MILE RUN TOGETHER
Finish out your Valentine’s Day Spartan Workout with another
1-mile run together. Make sure to keep pace with each other.
Now that you’ve worked out together, race together! Sign up today at: www.spartanrace.ca