The Spartacus Workout

August 25, 2011

Get Movin'

From “The Women’s Health Big Book of Exercise“, I’d like to introduce you to Rachel Cosgrove, one of the world’s top fitness experts who’s known industry-wide for her ability to meld the latest in muscle and fat loss science to achieve stunning results.

“To create the Spartacus workout, we chose 10 exercises that collectively work every part of your body, and then placed each at a 60-second station – in order to challenge your heart and lungs as well as your muscles. The final product: A cutting-edge circuit routine that will strip away fat; shape your shoulders, arms, and legs; and send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body – while getting in the best shape of your life.”

Now how does that sound, are you up for a challenge?

How to do this Workout

  • Do this workout 3/week. You can do it as your primary weight workout, or as a cardio workout on the day between your regular weight workout. This approach will help you speed fat loss even more.
  • Perform the workout as a circuit, doing 1 set of each exercise – or “station” – in succession. Each station in the circuit lasts for 60 seconds. Do as many repetitions as you can in that duration, then move on to the next station in the circuit. Give yourself 15 seconds to transition between stations, and rest for 2 minutes after you’ve done one circuit of all 10 exercises. Then repeat 2 times. If you can’t go for the entire minute on the body-weight exercises, go as long as you can, rest for a few seconds, then go again until your time at the station is up.
  • Prior to each workout, complete a 5-10 minute warmup.

Let’s Get Started!

Click on each exercise to view illustrations & instructions from the Men’s Health website.

  1. Goblet Squat
  2. Mountain Climber
  3. Single-arm Db. swing
  4. T-pushup (too hard? Use an easier version of the pushup)
  5. Split jump
  6. Db. row
  7. Db. single lunge & touch
  8. Pushup position row
  9. Db. lunge & rotation
  10. Db. push press

Click here to watch “The Spartacus Workout: behind the scenes”.

() Db.= Dumbbell.

() If the extra weight of the Db. makes it too difficult to perform the exercise with proper form, simply start off without weights, or with lighter weights.

Have a blast folks 🙂

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