The Spartacus Workout

Description

10 exercises that collectively work every part of your body. Each exercise is a 60 second station to challenge your heart and lungs as well as your muscles. Perform one set of each exercise in succession. Perform each exercise for 60 seconds and target a weight that is challenging for 15-20 reps. Move between exercises in 15 seconds and rest for 2 minutes after you have completed all 10 exercises. Do the entire circuit of 10 exercises 3 times.

Exercise Routine

	Goblet Squat With both hands, grab one end of a dumbbell to hold it vertically in front of your chest and stand with your feet slight beyond shoulder width apart. Keeping your back naturally arched, push your hips...With both hands, grab one end of a dumbbell to hold it vertically in front of your chest and stand with your feet slight beyond shoulder width apart. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause and push yourself up tot he starting position. (less) Routine: Not available
	Mountain Climber Assume a pushup position with your arms completely straight. Without allowing your lower back posture to change, lift your right foot off the floor and move your right knee toward your chest. Return t...Assume a pushup position with your arms completely straight. Without allowing your lower back posture to change, lift your right foot off the floor and move your right knee toward your chest. Return to the starting position with your right leg and at the same time move your left leg toward your chest. Alternate back and forth for the duration of the set. (less) Routine: Not available
	Single arm dumbbell swing Hold a dumbbell (or a kettleball) at arm's length in front of your waist. Without rounding your lower back, bend at your hips and knees and swing the dumbbell between your legs. Keeping your arm strai...Hold a dumbbell (or a kettleball) at arm's length in front of your waist. Without rounding your lower back, bend at your hips and knees and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Swing back and forth. At the 30 second mark, switch arms. (less) Routine: Not available
	T-pushup With a pair of hex dumbbells, assume a pushup position. Perform a pushup and on the upward movement, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up o...With a pair of hex dumbbells, assume a pushup position. Perform a pushup and on the upward movement, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T. Reverse and repeat, this time rotating your left side. (less) Routine: Not available
	Split jump Stand in a staggered stance with one foot in front of the other by 2-3 feet. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet...Stand in a staggered stance with one foot in front of the other by 2-3 feet. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor and scissor-kick your legs to the alternate foot position. Repeat and continue to alternate the forward leg for the duration of the set. (less) Routine: Not available
Adobe Flash player is required.	Bent Over Dumbbell Row Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ...Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip. Exercise description by Bodybuilding.com (less) Routine: Not available
	Side lunge Hold pair of dumbbelss at arm's length at your sides. Take a big step left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at the hip...Hold pair of dumbbelss at arm's length at your sides. Take a big step left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at the hips and touch the dumbbells to the floor. Repeat for 30 seconds, then switch to your right leg. (less) Routine: Not available
	Pushup-position row Assume the pushup position with a pair of hex dumbbells. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your elbow as you pull it upward. Pause, then q...Assume the pushup position with a pair of hex dumbbells. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your elbow as you pull it upward. Pause, then quickly lower the dumbbell. Repeat with your left arm and continue alternating. (less) Routine: Not available
	Dumbbell lunge with rotation Hold a dumbbell horizontally by the ends just under your chin. Step forward with your right foot and lower your body into a lunge. As you are lowering, rotate your upper body to the right. Return to t...Hold a dumbbell horizontally by the ends just under your chin. Step forward with your right foot and lower your body into a lunge. As you are lowering, rotate your upper body to the right. Return to the starting position and repeat with your left leg and continue to alternate. (less) Routine: Not available
	Dumbbell push press Stand holding a pair of dumbbells just outside your shoulders with your arms bent and your palms facing each other. Stand with your legs shoulder width apart and your knees slightly bent. Dip your kne...Stand holding a pair of dumbbells just outside your shoulders with your arms bent and your palms facing each other. Stand with your legs shoulder width apart and your knees slightly bent. Dip your knees and explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat. (less) Routine: Not available