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Doing the SpartaChris

How to Get Your Strength Training Done in 35 Minutes

August 6, 2017 Comments Off on How to Get Your Strength Training Done in 35 Minutes

Introducing the SpartaChris Workout…

My boyfriend Chris and I do what he has dubbed the SpartaChris Workout 3 times per week at the Rochester Athletic Club. A month ago, Chris altered the strength training workout to make it anaerobic. Since the switch, we’ve felt our heart rates go up during the workout and we are more exhausted by the end of it.



There’s a Melissa version of the SpartaChris and a Chris version. We do the majority of the workout together. We kind of like being together. I’m not sure if I mentioned it yet, but he and I are dating.

SpartaChris Workout Finishing with Curls at the RAC

Melissa’s Version:

  1. 3 sets of burpees (holding 12.5 lb. ea. arm).
  2. Run up and down 6 flights of stairs.
  3. 25 crunches, 25 side crunches to the right, 25 side crunches to the left, 25 crunches.
  4. Run up and down 6 flights of stairs.
  5. Two sets of ten each Dips and Pull Ups with about 60 pounds of assistance. Alternating.
  6. Three sets of ten each Romanian Deadlifts and Morning Glories using a 36 lb. bar.
  7. Freemotion machines, three sets each of 12 reps alternating between decline presses (40 lbs), tricep extensions (35 lbs. 2 ways for a total of 20 reps per set). The machines are next to each other, so my honey and I make sure we hold the machine we’re on for the other.
  8. Run up and down 6 flights of stairs.
  9. 3 sets of 12 curls per arm (15 lb. weights each arm).
  10. Cool down by walking around track.

The Chris of the SpartaChris

Chris’s Version:

  1. 40 push-ups. 12 burpees (15 lb. weights). 30 push-ups. 12 burpees (15 lb. weights).
  2. Run up and down 6 flights of stairs.
  3. 100 crunches.
  4. Run up and down 6 flights of stairs.
  5. 2 sets of 12 rows (50 lbs. each arm).
  6. 2 sets of 10 overhead presses (35 lbs. each arm).
  7. 2 sets of 12 deadlifts using a 75 lbs. kettle bell.
  8. Freemotion machines, three sets each of 12 reps alternating between decline presses (100 lbs), tricep extensions (90 lbs. 2 ways for a total of 20 reps per set). The machines are next to each other, so my honey and I make sure we hold the machine we’re on for the other.
  9. Run up and down 6 flights of stairs.
  10. 1 set of 15 reps/per arm, 2nd set of 13 reps/per arm, 3rd set is 10 reps/per arm (37.5 lbs. each arm)
  11. 1 set of 12 burpees (15 lbs. each arm.)
  12. Join Melissa on track for cool down.

mmcnallan

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