Tag Archives: mountain climbers

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.

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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.

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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.

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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.

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5. Lunge jumps. Just what it sounds like. Hold a dumbbell and jump between lunges.

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6. Dumbbell row. Bent slightly forward with both dumbbells in hand and row towards yourself.

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7. Dumbbell side lunge and touch. Lunge to the side with your dumbbells and touch the floor with them.

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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.

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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.

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10. Squat press. Perform a squat with two dumbbells in hands and at the top of your squat, do a shoulder press.

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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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BONUS KITTY PIC

Up close and personal with Nymeria

Up close and personal with Nymeria

Love Yourself: 30-Minute Total Body Blast [NO EQUIPMENT NECESSARY]

Hey, lovers and self-lovers out there! Today may be a day to splurge on chocolate, pastas, and fine wines (we are personally ordering pizza and kicking back since I work late), but it is also a day to show your body some love! You can’t be unfair and only treat your taste buds, treat your body too. Find 30 minutes out of your busy day to kick your own butt! In a kind and loving happy way. This is a home workout, you don’t need any weights–just keep moving! So no excuses! Keep a water bottle nearby.

30-Minute Circuit Total Body Blast

We are going to be doing a circuit of 10 stations for 1 minute each. Think you’re ready? Let’s do it!

1. Jump rope. Whether you have an actual jump rope or not, do this at a fast pace.

English: into the groove double dutch jump rope

English: into the groove double dutch jump rope (Photo credit: Wikipedia)

2. Plie squatsMore information on these if you click the link, these should be done slowly.

Here's me with weights, but they are unnecessary for all

Here’s me with weights, but they are unnecessary for all

3. Push-upsMore information at the link, you can do them regular or knee-style, whatever your strength level is at.

Push-ups

4. Mountain climbers. These are quick. The faster you go, the more you burn!

5. PlankClick the link for more information. Make sure you’re doing this right or I’ll sit on you.

6. Supermans. For these, you are on your belly and you lift your arms and your legs, with your torso still on the ground. You go up for about a second and then down, and then up and down, etc.

7. High knees. Hold your hands/arms parallel to the floor at a high level and kick your knees up to try to get them to your hands. These are FAST.

8. Lunges. Hands on the hips in starting position, lunge out forward with one leg, then back, lunge out with the other leg and back. Make sure that back leg is getting low to the ground.

9. Dips. Using a bench, a chair, a couch, anything really, hold onto the object, facing away from it and dip down, using your triceps.

10. Russian twists. Sit up with your legs off the ground and twist your shoulders back and forth (your whole torso), hitting either side with your hands. Make sure you are doing a full twist.

X3. To do this full workout, you must do this circuit three times. And 1 minute at each station (use an iPhone, a timer, stopwatch, something to keep track of time). You may need rest in between, but get a sip of water and try to keep going. Keep that heart rate up and the sweat flowing. And if you only have 20 minutes, then you can just make it two circuits instead of one. I know you have 20 minutes to spare today before you spend it with your love or your friends or your pets. If you’d rather have a shorter, more repetitive 15-min workout, click here. And click here for more circuit training ideas.

Let us know if you have any questions, and as always, stay hungry and fit! Cheers!