Blood. Sand. The Spartacus workout. It’s catching on like wildfire and while it seems simple enough – tear off your shirt and train wild until you are strong and ripped – putting it to paper can be a bit difficult. The workout is to be done 3 times per week. You will be using the circuit training. The exercises will be as follows. Intensity is a must.
You’ll start your workout with what is called the Goblet Squat. Perform this exercise for 15 to 20 repetitions, or one minute total. Standing with your feet at shoulder’s width apart and holding a moderately sized dumbbell or weight plate to your chest, complete standard reps of squats. Your hips should go low, and your back should be straight and upright throughout the duration of this exercise. Imagine a Spartan soldier holding a rock while completing this movement. That’s what you’ll resemble through your minute of torture! Flex your abs, glutes and quads while completing this movement.
Mountain Climber will be the second movement of the Spartacus workout. This will involve the same rep range – one minute of 15 to 20 repetitions. Start in a standard push-up position. Then, bring one leg forward so your knee is against your chest and the foot is parallel to your waist. You’ll assume the position of a man climbing a mountain – only horizontally. Alternate with both legs for 15 to 20 reps per side, or 30 to 40 total movements.
The Single-Arm Dumbbell Swing is next, and this will mimic the movement of a Spartan soldier heaving a sword or a heavy shield. Pick up a moderately sized dumbbell, and start in a half-squat position, with the weight dangling between your legs in one hand. Use the momentum of the weight to ascend vertically, raising the dumbbell to a point equal with your head. You will essentially be completing a half-squat, half-dumbbell front raise with every repetition. Complete 15 repetitions with your left arm, then move to 15 repetitions with your right arm. Feeling the burn yet? Your legs and shoulders should be on fire at this point! Keep your free hand on your hip for balance and control as your body heaves the weight upward with each repetition.
“T” Push-Ups are next, and they are a complex exercise. Start with two light dumbbells on the floor, in a standard pushup position. Complete one pushup, then bring a dumbbell up across your body to a point of 45 degree angle from both your body and the ground – all while holding on to the other dumbbell with your free hand. Then, alternate on the other arm! Fifteen repetitions on each arm should leave your back, chest, shoulders and entire upper body core ablaze- even with such a light weight!
Split Jumps are next on the menu! Start in a half-squat lunging position, with one leg to the front and one to the back. In a series of jumps totaling 15 to 20 repetitions, lift both feet at the same time, and change their position while keeping your upper body straight for the brief second it is off the ground. Jumping straight up, attempting to switch your legs in mid-air while jumping as high as humanly possible. The elevation and landing will burn your legs to a very high degree.
Next are dumbbell rows, a movement familiar to many bodybuilders for latissimus back development. Grab a set of dumbbells and keep them at knee level perpendicular to the body, much as if you were holding a barbell. Slowly pull them from the floor to your chest, both dumbbells at the same time. You should be able to reach 15 to 20 repetitions with the weight you choose. If you cannot complete the many repetitions, then you may need to scale back the amount of weight used.
Dumbbell Side Lunge and Touch is the next movement in your Spartacus workout routine. This movement is essentially a series of side lunges, while you are holding a dumbbell in each hand. The only trick is that you are to touch the ground on either side of the foot with both dumbbells on every repetition. This will cause a great blood sensation in the lower back and thighs, since it is akin to completing both deadlifts and lunges – at the same time!
Push-Up Position Rows are next on the menu, and they are no laughing matter. You’ll be completing the same 15 to 20 repetitions for each side on this movement. Begin in the standard pushup position with a hand upon each moderately sized dumbbell on the floor. Keep your upper body and torso completely straight, and slowly conduct a series of dumbbell rows from your push-up position. Pull the weight up at a 45 degree angle, then return it to the floor. These are also known as “Renegade Rows”.
Dumbbell Side Lunge and Rotation is the eighth movement you will be completing. Hold a dumbbell up to the chest level with one hand under each side of it. Your elbows should remain tight and close to your body. This is a two-part movement in which you first step out, and then rotate your body to the direction of the leg laying behind. This will target not only the entire lower body, but also the side abdominals, called the obliques.
Dumbbell Push Press is the tenth and final exercise of this rendition of the Spartacus workout. You will stand partially squatted with a dumbbell in each hand. Push them from the sides to over your head in a standard Arnold press for 15 to 20 repetitions total. This will target much of the upper body in a compound movement.
The Spartacus Workout is no joke. You can complete it in a clean sterile commercial gym, or in the middle of the night at your favorite beach with a pair of dumbbells. You can be as civilized or as gritty as you’d like – as long as you deliver the intensity, every single time!