SPARTAN RACES PUSH fitness fans out of their comfort zones with a challenging mashup of running and obstacle navigation, taking even the most in-shape participants to their limits. Recreating that environment in an enclosed gym space might sound impossible—but the company’s indoor racing program, Spartan DEKA, does just that. Now, this super intense five-minute workout designed by Spartan DEKA co-creator/Senior Director Yancy Culp aims compress that intensity into an even shorter period.
The session is purpose-built to put your whole body through the wringer, hitting multiple muscle groups while also challenging you to move through more movement patterns than are often included in workouts five times as long. You’ll squat, jump, lunge, press, and move laterally, honing your athleticism while raising your heart rate, too.
All you need for the routine is a set of light dumbbells. Err even lighter than you might expect—15 pounds will even be challenging for experienced trainees. You most important point of focus: keep your form at a high level. “Before the movement standard falls apart, what we want is to lower the pace,” Culp says.
The Spartan DEKA 5-Minute Full-Body Challenge Workout
How to Do It: Start off with a full minute of the weighted burpees, then immediately progress to the reverse lunge curl to press, alternating legs, for 40 seconds. Rest for 20 seconds. Next, perform lateral jumps with ground-to-overhead press. Rest for 20 seconds. Ease off the gas with 40 seconds of dumbbell halos, alternating directions with each rep. After a final 20 second rest period, finish off the session with a minute of weighted burpees.
Weighted Burpees
1 minute
Reverse Lunge Curl to Press
40 seconds, 20 seconds of rest
Lateral Jump Press
40 seconds, 20 seconds of rest
Dumbbell Halo
40 seconds, 20 seconds of rest
Weighted Burpees
1 minute
Want to give a full Spartan race a try? Check out events in your area here.
