Enter into Beast Mode: Spartacus Workout
Some of you may have heard of this, some of you may have not. But if you do this right, it is an amazing, kick-butt workout. We do it with each other sometimes and sometimes I will put my unfortunate clients through it. Chris knew about this before Men’s Health even did. He’s been doing it forever. Depending on how many rounds you do, this workout takes no longer than 30 minutes. It is a fat-burning, muscle-burning, lean-making workout. Don’t miss out on this one! You can find its original site here.
There are 10 stations. 1 minute per station. 15s rest for transition. 2 minute break at the end of each circuit. 2-3 circuits. One minute may not sound like a lengthy bit of time, but once you’re in the circuit, pushing yourself through the muscle-ripping exercises, it seems more like an hour. Let’s get started. Grab dumbbells that are manageable for 15-20 reps. Don’t go too heavy or you’ll die.
1. Goblet squat. Grab a dumbbell and hold it like a goblet and then do proper squats.
2. Mountain climbers. Get in a tripod position on your hands and toes and bring each foot for ward towards your head and then back, and rotate.
3. Single-arm dumbbell swing. Grab a dumbbell and get into a crouched position but keep the shoulders back and look forward. With one arm, swing the dumbbell above your head, straightening your body as you do so. Bring it back down and switch arms.
4. T-pushup. This one is almost always a killer. Get into a pushup position with your arms straight, using the dumbbells as pushup grips. Do a pushup and then turn your body sideways and lift the dumbbell up as if you’re doing as side plank. Then do the other side.
5. Lunge jumps. Just what it sounds like. Hold a dumbbell and jump between lunges.
6. Dumbbell row. Bent slightly forward with both dumbbells in hand and row towards yourself.
7. Dumbbell side lunge and touch. Lunge to the side with your dumbbells and touch the floor with them.
8. Pushup-position row. Get into a pushup position using the dumbbells as grips again. This time, don’t do a pushup. Instead, row with each dumbbell towards yourself.
9. Dumbbell lunge and rotation. Lunge forward with a dumbbell and twist to the left. Lunge with the other leg, twist to the right. Repeat.
10. Squat press. Perform a squat with two dumbbells in hands and at the top of your squat, do a shoulder press.
All images from Menshealth.com
And that’s ten. Remember, 1 minute each with only 15s rest for transition. Try for 2-3 circuits. Remember to take 2 minute rest in between, so that your muscles can perform adequately the next round. This is a BEASTLY workout, and all you need are dumbbells. This can be done anywhere! No excuses! The perfect workout to stay hungry and fit!
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