Spartacus To The Max!
Want to get lean, ripped, strong and fit?
This one’s “Insane”!
Gofitnow’s pumped-up version of the “Spartacus Workout” featured in Men’s Health.
This is a tough workout and one that will bump up your cardiovascular fitness, strip fat and increase strength all in one hit.
Be warned, it’s very intense and not for beginners. You should always see your doctor before starting an exercise program. Always maintain good form during the exercises.
Spartacus is an intense circuit – meaning you do one exercise then move immediately onto the next one until you reach the end of that set of exercises.
You’ll need a timer and will do each exercise for 60 seconds then change to the next exercise. At its most intense you won’t be resting between exercises, although to begin with you could start with a 30 second rest.
So you’ve got 60 seconds work: 30 seconds rest.
EXERCISE 1: Goblet squats. Advanced Variations = hold the dumbbell out from your body or add a hop.
EXERCISE 2: One-armed dumbbell swing (you can also use a kettle bell). Advanced Variations = add a small hop on the down-swing.
EXERCISE 3: Split-jump. Advanced Variations = stay on one leg for 30 seconds then switch to the other leg. Make it tougher by alternating legs. make it even tougher; add a hand weight and travel forwards or backwards during the movement.
EXERCISE 4: Side squat. Advanced Variations = Increase the weight of dumbbells.
EXERCISE 5: Ultimate lunge with rotation. Advanced Variations = push the weight out and/or go heavier with the weight.
EXERCISE 6: Mountain climbers. Advanced Variations = walk your hands and feet forward or backwards as you “mountain climb”
EXERCISE 7: T.Push-up. Advanced variations = Add push-ups and burps and increase the weight.
EXERCISE 8: Dumbbell bent-over row. Advanced variations = Add weight or a hop to the action
EXERCISE 9: Push-up row. Advanced variations = Add weight, add burpees
EXERCISE 10: Squat dumbbell push-press. Advanced variations = get lower on the squats, add a little jump to the squat. Even tougher? Add movement to the hops.
You’re looking at 15 to 20 minutes max to get through one set of this workout. Make no mistake, it WILL work you hard!