This week we have the Spartacus Workout. This workout is inspired by the actor who played the lead role in the series Spartacus on Starz, Liam Mcintyre. This is one of the main workouts that helped him get his gladiator body for the series.
The Workout
Complete 3 Rounds, 1 Minute Work/15 Seconds Rest
Goblet Squats
Mountain Climbers
Single Arm Dumbbell Swings
T Push-ups
Split Jumps
Dumbbell Rows
Dumbbell Side Lunges w/ Touch
Renegade Rows
Dumbbell Lunges w/Rotation
Dumbbell Push Press
How to Perform the Spartacus Workout
Prepare
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Workout
This is a pretty intense workout with long work and short rest periods. Pick a set or 2 of dumbbells that you will be able to work with the entire workout.
Set a fitness timer for 30 cycles of 1-minute work, 15 seconds rest. The entire workout will take 40 minutes. When the time begins, you will perform each exercise in order for 1 minute with 15 seconds to rest and get ready to start the next exercise.
The Exercises
Goblet Squats: Using a dumbbell, held in the goblet grip, perform as many squats as you can. Maintain a good steady pace and good form.
Mountain Climbers: Kick your heart rate up. Perform as many mountain climbers as possible.
Single Arm Dumbbell Swings: Perform as many swings as possible in 1 minute, I recommend swinging sides every 5 or 10 reps.
T Push-ups: Perform a push-up and at the top of the push-up rotate to one side extending your arm to the sky, next rep, rotate to the other side.
Split Jumps: Another exercise to get your heart rate up and leg burning. From a split stance, jump up and switch your legs in the air. Do not as deep as a split squat.
Dumbbell Rows: Using 2 dumbbells, hinge forward and row the dumbbells for as many reps as possible in the 1-minute work period.
Dumbbell Side Lunges w/Touch: With the 2 dumbbells again. Hold them at your sides, then lunge to one side, lowering the dumbbells to touch the ground, return to the start position and lunge to the other side. Repeat until the time runs out.
Renegade Rows: Assume the push-up position while holding the 2 dumbbells. From the push-up position row one dumbbell up toward your body alternating sides each rep. try to keep your hips square.
Dumbbell Lunges w/Rotation: Hold the dumbbell in a goblet grip again. Perform a forward lunge and rotate toward the front leg. Return to the start then lunge to the other side. Alternate each rep for the 1 minute.
Dumbbell Push Press: Holding both dumbbells at your shoulders. Bend your knees slightly and explode up, as you body moves upward, press the dumbbells toward the sky, as you lower the dumbbells go right back the slight bend in your knees. Repeat for 1 minute.
Watch the demonstration video below.
Demonstration Video
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