There are countless exercises to perform, and countless variations and variables to make them more difficult or serve a different purpose. For the experienced athlete, it’s easy to get wrapped up in the latest trends and lose sight of your long-term strength goals. And for beginners, it can be downright overwhelming.
To simplify the process of getting strong enough for anything, we have to start with the foundations — exercises like squats, lunges, push-ups, and sit-ups, for example. They’re straightforward strength exercises that support how we move as humans.
Regardless of your fitness level, the foundations are step one. Try working a few of the following routines in three to four days per week.
Ready to commit to a challenge? Get started with the Foundations of Strength Series with Gabe Snow on the Spartan FIT app now.
This is a lower-body workout focused on building a solid foundation of form and core integration. Using asymmetrical weight load, we will build strength in the quads, hamstrings, glutes, hips, and — most importantly — our core.
Featured Circuit
Perform each exercise for 30 seconds. Complete 3 rounds.
— Bodyweight squat
— Lateral lunge
— Reverse lunge
Get the full workout — LET'S GO.
This upper-body workout is focused on building a solid foundation of form and core integration. Using asymmetrical weight load, we will build strength in the chest, back, shoulders, and — most importantly — our core.
Featured Circuit
Perform each exercise for 30 seconds. Complete 3 rounds.
— Hand-release push-up
— Supine dumbbell chest press
— Supine dumbbell fly
Get the full workout —TRY IT NOW.
Full body-focused with light kettlebells or dumbbells, this workout focuses on the eccentric movements and introduces you to time under tension after a speedy intention-setting.
Featured Circuit
Perform each exercise for 30 seconds. Complete 2 rounds.
— Split squat
— High plank
— Strict overhead press
— Reverse lunge and twist
— Goblet squat
— Single-arm gorilla row
Get the full workout —LET'S DO THIS.
This 20-minute, full-body dumbbell workout with Coach Gabe Snow is designed to balance out your body from head to toe with dynamic strength, power, and endurance movements.
Featured Circuit
— Perform each exercise for 30 seconds. Complete 4 rounds.
— Standing dumbbell plank
— Dual dumbbell clean
— Dual dumbbell front squat
— Dual dumbbell push-press
Get the full workout — START NOW.
Faster doesn’t necessarily mean tougher. In this 20-minute, full-body workout with Gabe, you'll perform a series of circuits to build strength by focusing on time under tension, or slowing the movements down.
Featured Circuit
Perform each exercise for 20 seconds each. Complete 3 rounds.
— Forward lunge
— Lateral lunge
— Curtsy lunge
Get the full workout —COMMIT TO IT.