Upper body and core

Lexylynne88
Lexylynne88 Posts: 7
edited November 2024 in Fitness and Exercise
Hello all!

I am looking for suggestions on workouts for the upper body and core. I want to do a Spartan race, but it is very difficult becoming motivated to workout to do it! (Especially when no one I know will do it with me). Anyways, I know the Spartan race has suggestions on work outs but I am looking for something that I can easily do at home because I am not going to pay for a gym membership. Also I never know how many reps, or whatever per exercise. Additionally I have no clue how often to do it per week. Looking forward to hearing your suggestions!

Thanks :)

Replies

  • alyhuggan
    alyhuggan Posts: 717 Member
    Look up how to do these on YouTube, I've listed which muscles they primarily target as well.

    Just a note:

    There is only so far you can push your body to without gym equipment before it becomes too easy. However; you could probably fill bags with heavier items and use them for added weight for things like push ups to make them slightly harder.

    Push ups (Chest, triceps, and anterior (front) head of the deltoid)
    Some form of dips or diamond push ups (Primarily triceps)
    Hyper extensions (Lower back)
    Pull ups if possible (e.g walls, fences etc if nothing else is available) (Lats and upper back)
    Planks (Core)
    Squats (Your whole legs plus core, you didn't specify you wanted any lower body suggestions but myfitnesspals don't let other myfitnesspals skip leg day!)

    Reps until you are fatigued I guess. If you are doing more than 15 try adding weight if possible or taking less rest between sets.

    Hitting each muscle once to twice a week a long side good nutrition is generally adequate to retain or grow your muscles.

    Good luck on your journey :)
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    If you’re going to do a Spartan (or any obstacle race), I’d recommend doing full body strengthening, not just upper body and core.
  • Lexylynne88
    Lexylynne88 Posts: 7
    Great thanks for your suggestions!
  • mandy_bird
    mandy_bird Posts: 20 Member
    @Lexylynne88 You can definitely do a Spartan race by yourself! I finished my first Spartan Sprint in August 2014 and did it by myself. Are you signed up for Spartan's WOD (Workout-of-the-day)? If not, do it! They have great workouts that don't require a gym membership. I also agree with both of the above posts. Try to find a cheap gym ($10/mo.) if you can; it's worth it to use a gym the farther you get in your training. Also, you will definitely need to do full-body training like @AllanMisner said. I was lacking in my upper-body training for the Spartan Sprint last year and it definitely effected my performance and time.
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