From Couch To 5 km? Here’s How To Train Like A Spartan!

by On Jan 31, 2019

These sets of exercises can make you stronger.

From Couch To 5 km? Here's How To Train Like A Spartan!

The Spartan Race Singapore may just be over this year, but we can still train like a Spartan to prepare ourselves for the next obstacle race. With a month into the new year, there’s no better time to get off the couch and get on to your fitness resolution for 2019.

Blue Ant Extreme, the channel for adrenaline pumping entertainment, has challenged Singaporean influencers Xinlin Khaw and Novita Lam on the ‘Xtreme Quest’, a journey to completing one of the world’s most brutal obstacle courses.

After the Spartan race, both Xinlin and Novita reveal some killer exercises that they have done to prepare for the race. You too can train like a Spartan. (Bonus: no equipment necessary!)

Photos Credit: Blue Ant Extreme

Jumping Jacks

An oldie but a goodie! Jumping jacks are one of the most efficient exercises to target your whole body. This plyometric (i.e. ‘jump training’) combines aerobic exercise and resistance training to kick-off your workout with some whole-body cardio.

How to do it: Stand upright with legs together and arms at your sides. Bend your knees and jump into the air. As you jump, spread your legs to shoulder-width apart and stretch your arms out and over your head.


Squats have gained a lot of popularity in recent years and for good reason! This compound movement is a great low-body exercise, targeting your legs, tum and (ahem!) bum. If done correctly, squats can yield great results with minimal equipment.

How to do it: Stand with your feet slightly wider than your hips, toes pointed slightly outward. Look straight ahead, keep your body tight, breathe in and push your butt back. As you squat down, focus on keeping your knees in line with your feet and squat down until your hip joint is lower than your knees.

Tip! Take it up a notch and throwing in a jump as you straighten your legs, adding in some cardio.

Mountain Climbers

Get your heart rate up fast! Mountain climbers are an intense cardio workout that targets almost every muscle in the body. Power through a few seconds of this to improve muscle coordination, balance, and posture whilst burning fat.

How to do it: Start with a plank -wrists under your shoulders and weight on your toes. Bring your right knee forward under your chest with toes just off the ground. Return to your plank and switch legs, bringing your left knee forward. Keep switching legs and pick up the pace until it feels like running in a plank position.

Plank shoulder tap

Time to spice up your plank! This advanced variation of the classic plank position trains and strengthens your core, shoulders and chest. To reap maximum benefits, focus on steadying your form and tensing your muscles.

How to do it: Start in a plank position -wrists under your shoulders and weight on your toes. Touch your left shoulder with your right hand and return to plank position. Touch your right shoulder with your left hand and keep alternating sides.


The penalty for not completing a Spartan Race obstacle is burpees. Why? It’s a full-body -crazy challenging -exercise. In one fluid movement, the burpee works for all the major muscle groups while improving your cardiovascular fitness, testing your balance and coordination.

How to do it: From a standing position, drop down to the ground into a press-up position, chest on the floor and elbows at a 45-degree angle at your sides. Then, jump into a squat with your hands still on the floor. Lastly, jump up and reaching out your hands above your head.

Challenge yourself with this 15-minute workout:

Workout structure: 3 sets, 40 seconds on, 20 seconds rest:

  • Jumping Jacks
  • Squats
  • Mountain climbers
  • Plank shoulder tap
  • Burpees

Burn-out on the last set of Burpees for 1 minute straight.

You can follow Xinlin Khaw and Novita Lam on Instagram to learn more about their fitness journey.

We've decided to devote a section of RunSociety.com to enable our community to share thoughtful, in-depth, engaging personal narratives that explain the most important topics in life and running. We're calling this section Firsthand.

No. of Posts
Join the Discussion