ValentinesDay Workout (PDF)




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Title: ValentinesDay_Workout

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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.

01
03
05
07
SQUATS

Partners place their hands on one another’s
shoulders or match the hands overhead while
keeping their weight in their heels and sitting into
their hips.

PUSH-UPS

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.

02
04
06

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.

WHEELBARROW WALKS

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.

SIT-UPS

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






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