What is the Spartacus workout? It’s a routine of 10 exercises to work every part of your body. The exercises are separated into 60-second stations so it is good cardio training to boot. What this does is help you shed fat, define your key areas and take your fitness to the next level.
The Spartacus workout is designed to be done 3 times a week. You start by doing each station one after the other spending 60 seconds on each. Doing as many reps as you can in the time before moving on.
Allow 15 seconds between stations and once you’ve done all 10 take a 2-minute break. Then do it all again twice.If you can’t do the full minute take a few seconds rest and try again.
Station 1 – Goblet Squat
Grab the end of a dumbbell with both hands and hold it in front of you vertically. Stand with your feet just a tad wider than shoulder length. Push your hips back, bend your knees, and lower your body until your thighs are level with the floor. Pause for a second and then push back to a standing position.
Station 2 – Mountain Climber
Get into a push-up position with your arms straight. Making sure your body is straight and your posture doesn’t change lift your right leg toward your chest. Then return it to your starting position and repeat on the other side.
Station 3 – Single-Arm Dumbbell Swing
Hold a dumbbell (or a kettlebell) at arm’s length in front of your waist. Making sure you don’t bend your lower back bend at your hips and knees and then swing the weight between your legs. Making sure your arms are straight pushed your hips forward and swing the weight up to be level with your shoulders as you rise to a stand. Halfway through switch arms.
Station 4 – T-Pushup
Holding hex dumbbells get into a press-up position. Make sure your arms are straight. Lower your body as if doing a press up. As you push back up raise your right arm and twist your body to form a T-shape. Reverse the move and then repeat on your left side.
Station 5 – Split Jump
Spread your legs so your feet are 2 to 3 feet apart but with your right foot ahead of your left. Bend your legs and lower into a lunge position. Now jump up making sure you do so with enough power to get both feet off the floor. Whilst in the air scissor kick so you land with your left foot slightly in front of your right. Repeat the process alternating each time.
Station 6 – Dumbbell Row
Holding a set of dumbbells bend at your hips and lower your stomach until it’s almost level with the floor. Leave the dumbbells to hang at arm’s length from your body. Don’t move your body and row the weights in an upward motion using your upper arms. Once this is done. Pause, lower the weights and repeat.
Station 7 – Dumbbell Side Lunge and Touch
Holding a pair of dumbbells loose at your side. Step forward to your left lowering your body but pushing back with your hips. Touch the weights to the floor. Repeat this for 30 seconds and then switch legs.
Station 8 – Pushup-Position Row
Once again using your hex dumbbells get into a push-up position. Row the weights in your hand to the side of your chest then bend your arm and pull it upward. Take a brief pause and lower the dumbbell then repeat on the other side.
Station 9 – Dumbbell Lunge and Rotation
Hold a dumbbell by its ends in a horizontal position underneath your chin. Step forward with your right foot and lower yourself into a lunge. Mid lunge twist your upper body to the right. Return to your original position then repeat on the other side.
Station 10 – Dumbbell Push Press
In the standing position hold a pair of dumbbells a touch outside of your shoulders. Keep your arms bent and your palms facing one another. Bend your knees and then push up with as much force as you can. As you do this hold the weights straight up over your shoulders. Lower the weight back to your starting position and repeat.