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 stations1 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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9 Responses to "Enter into Beast Mode: Spartacus Workout"

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  4. fitfreak79

    June 21, 2013 at 12:10 pm

    Reblogged this on Health, Fitness, and Lifstyle and commented:
    Personally, I am a huge fan of interval training – which is why I particularly like the Spartacus workout. It’s tough, but incredibly effecient.

    The beauty of doing intervals – during that 60 seconds you are absolutely killing it, going as hard as you possibly can and increasing your heart rate. That 15 second rest only allows you to catch your breath, but it keeps your heart rate elevated. From here, you move on to the next exercise and continue to kill it at the best of your ability.

    When your heart rate remains elevated during exercise, it increases your BMR – Basal metabolic rate, which is essentially your resting heart rate (when you’re not exercising). Why this is a good thing? Well after you’ve crushed this workout – you’ve increased your BMR – meaning that throughout the day you will continue to burn calories, even at rest (as long as you are not sitting on your butt all day).

    This is not to say that having done interval training will increase your BMR forever – that’s not the case. Continuing to do interval training over time WILL increase your BMR.

    • hungryandfit

      January 27, 2014 at 7:34 am


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    January 27, 2014 at 4:17 am


    • hungryandfit

      January 27, 2014 at 7:35 am

      Really depends on how hard you work. I don’t know for certain because I don’t wear a HR monitor, but I am profusely sweating and worn out by 3 rounds.

    • Gibs V Acosta

      August 7, 2014 at 5:30 am

      In between 500-700 calories. The more challenging weights, the more you burn. I’ve been doing this workout for about 15 months and have been in the best shape of my life.

      Check out my recent side-by-side, before and after photo on Instagram: GIBSV