I was checking my emails one day and I received one talking about the SPARTACUS WORKOUT! It seemed like a pretty hardcore workout and how can I NOT get more info about it with the word Spartacus in it? EPIC! Anyways, I looked it up and it seemed like a tough workout, but not impossible. I started last week doing it 3 times a week starting last week and I’ll keep doing it for… I don’t know… maybe 8 or 12 weeks.
Want to do it with me? Here we go!
- Station 1: Goblet Squat.
- Station 2: Mountain Climbers
- Station 3: Single-arm dumbbell swing
- Station 4: T-pushup
- Station 5: Split Jump
- Station 6: Dumbbell Row
- Station 7: Dumbbell side lunge and touch
- Station 8: Pushup-position Row (Renegade Row)
- Station 9: Dumbbell lunge and rotation
- Station 10: Dumbbell push press
You do as many reps as you can with perfect form for 1 minute and rest for 15 seconds before the next station. Once you complete all 10 stations rest for 2 minutes then complete the entire circuit again! Do this until you complete 3 full circuits. The entire workout lasts about 40 minutes.
It is INTENSE!! I use 10lb. weights, but you can definitely do this workout without weights or with lighter dumbbells.
This is a great workout if you don’t feel like going to the gym and want to get an intense full body workout at home! PLEASE let me know if you try it π I’m interested to see what people think about it!
Hello,
I have a question about your blog, could you please email me? Thanks!!
Melanie
Do you have a link to any other workout sheets like this for the other Spartacus workouts?
Wow nice workout! Thanks for sharing this, by the way do you have a higher resolution image of this one? It gets pixelated when I try to print it on a 12×18 photopaper, I would really be happy and thankfull if you could send it to my email adress: kennethbryanpiamonte@gmail.com
Thank you very much and more power! God bless π
I love this workout I first learned about it in 2011 I still use most of the exercises in my workouts today!!!
I would like a higher resolution picture, as well.
I would like a high quality picture as well
Can u email it to me too please. Thank you.
Aviationgolfer@gmail.com
Could you email it to me also?
Delynn.reed@gmail.com
Thanks
Please email a high res. image
Email me at debunishad@gmail.com
I would like a high res. as well. hammerhead123@yahoo.com
Send me a high resolution as well please.
Tjr8705@gmail.com
Hello,
I would also like to have a high res picture. I’m going to follow the same schedule of three times per week. Email at sppachuco@hotmail.com
Thank you in advance.
Thanks for sharing this, by the way do you have a higher resolution image of this one? If so can you please email me gdmurjr@gmail.com.
Hi. I would like a higher resolution photo as well so that I can print it.
Shawnsut32@gmail.com
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Do Dumbbell Chops for 40 sec, then Push Press for 40 sec, then Dumbbell Side Lunge and Touch for 40 sec. Now, rest another minute, then move on to the second circuit.
Powerful challenging workout. Would appreciate a higher resolution photo if possible.
Tks
Gerry