Spartan workout military academy

Leg day today!


@Leader of ME maybe song for you..?

 

My new hobby.

 

I accept your challenge

 

Very interesting and great concept! But I'm so motivated I want to do every morning sport-activities! But there I focus on different body-parts (for example, on day 1 I do chest-workout with a lot of pushup-exercises, another day with abs, third one with legs, fourth with back etc. except sunday because that is my cheatday where I want to recover). Does this count? I do gym since July and it became a habit for me, so I can control PMO much better meanwhile. 3 times in a week is not enough for me.

 

Today I did
4x Shepard-workout
3x standing Abs Workout

But the shepard-workout, I can tell you, the squads are the worst of all! But the legs will look good after a while

 

That's nice

 

Today I did:
8x modified one-punch-workout (20 reps for high knees instead 10 and 10 reps for each other exercise instead 5. That means 20 high knees, 10 squats, 10 pushups etc.)

 

Today, abs-day
5x abs of steel
5x codes of abs
1x super abs workout

But I took the body-saw out and replaced with another exercise because my ellbows start hurting when I do it to often. But elbow plank is totally fine! Maybe I increase the time holding the position (45 instead 30 secs or maybe 1 minute instead 30 secs).

 

Today I did:
back and biceps with 10 kg each dumbbell.
brute arms and back with 5 kg each dumbbell. But lateral raises and bent over raises only 10 reps each one. With bent over I took 2.5 kg because it was more difficult.
At the end alternating biceps curls until fail with 10 kg again (I could reach 2x20 and then only 16).

 

In the morning I did
3x killer legs
3x leg day

It took all in all 30-40 minutes (less than I do usually in training). Furthermore I have to get used to the squads and other leg-exercises.

 

5x abs of steel (I replaced body saw with 20x side bridges (10 per side) and 10x heel taps)
3x lower abs workout (last one failure)
3x back and core

then I made some stretches for abs. Check it out here: