The second video in what I plan to be an ever growing library of exercises that focus on getting and maintaining a ripped six pack. These exercises can be used as a complete routine or added to your
library of Core and Ab exercises.

The 125 Challenge
One of the hardest things to do is get motivated and stay motivated when it comes to exercise. So I put together a complete core workout and challenge for you. I want you to challenge yourself, see if you can perform each of the 5 exercises back to back for 25 reps each. Giving you a total of 125. Go to my youtube channel and submit a video of you doing the exercises and
inspire others.
*Note that the Side Bridge Reach is to be done on both sides I consider this one exercise. Reps are not reflected in the total reps counted.

Ab exercises covered in this video -
1. SpiderMan push up
2. V-Up
3. Side Bridge with reach * 25 Reps on each side.
4. Squat thrust Press
5. Reverse Crunch

Here are some suggestions on how you can pair and add these exercises into your routine.

1. The 125 is a great solution if you don¹t have a lot of time to put into your AB workout. It should only take about 10 minutes to complete.

2. Choose three exercises and add them to the end of your workout.

Possible applications:
3 or 4 sets of 10 to 15 reps:
Perform each exercise as straight sets. Resting 15secs between each set.
Note that resting for short periods of time between sets burns more calories
and fat.

Perform 3 or 4 set Circuits

Perform each exercise back to back for 30 seconds.
Rest for 15 seconds at the end of each exercise until you complete 3 or 4
circuits.

Total Core and Abs exercise
1. Around the world  Shoulder and Core
2. Straight Bicep curl  Arm and Core
3. Abs Roll Out  Abs and Core
4. Shoulder Push Press  Shoulder and Core
5. Plank  Abs and Core
6. Spiderman push up  Chest, Hip Flexion and Core
7. V-Up Lower Abs
8. Side Bridge with reach Oblique and Core
9. Squat thrust Press Full Body
10. Reverse Crunch Upper Abs

I decided to make a second video on the Spartacus workout due to all the questions that I’ve received on my first video. This new video contains tips for both beginners and advance users.

Here are all the links that are in my video.

Track your progress download the workout sheet

Keep your pacing and timing download the mp3

Join the Spartacus Workout Club get inspired, learn and share!
A site that will focus on more extreme workouts.
Subscribe to my Youtube channel

Advice for Beginners:
The Spartacus Workout is a really intense workout, it may make you throw up or faint. I am not joking when I say this. I have had two friends of mine throw up and almost faint.
1. If you haven’t worked out in a while or your not used to doing intense circuit training, don’t try to be superman or superwoman! Pace yourself.
Men’s Health suggest that if you cannot complete the exercise for the full minute do 15 to 20 reps instead.

Another method you can try is doing as many reps as you can within 30 seconds or 45 seconds. Then resting the remainder of the 60 seconds plus the 15 seconds rest as well. So the math looks something like this.
You go all out with x reps for 45 seconds. You rest for the remainder of the 60 seconds which is 15 seconds plus the rest period of 15 seconds. This gives you a total of 30 seconds of rest. I created a printable pdf so you can keep track of how long you can do an exercise for.
In my personal experience things start going south for me during my 3 circuit.

2. Press your internal pause button, take small breaks at the beginning and end of an exercise. This will help you get through the whole 60 seconds.

3. Counting in 10′s I don’t know why but counting in from 1 to 10 helps me push through.  When I get to 10 I start over from 1 basically what I tell myself is that there is only 10 reps to focus on and it helps sometimes. ; )

4. Weight – The amount of weight you should lift according to Men’s Health is weight that is challenging, which basically means you should be able to lift it for a minute. I say go light! Then build from there.
Just like any other workout increase your weight as your body gets used to the exercise and you get stronger.

5. There is nothing wrong with modifying.  Two exercises within the Spartacus workout the Split Jumps and Dumbbell side lunge and touch are both exercises you can modify, the new video shows you how. Once again as your body gets used to the exercises and stronger you will be able to do more.

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Something I always say if you want your six pack or eight pack,  you need some carido in your workout.  Men’s health has a great article that gives you some tips on how to get the most out of your run. Here are a few key points that I found beneficial.

Sprinting:
Sprinting raises your resting metabolism, which means you burn extra calories after your workout as well as during your run.

Interval Running:
Run sporadic intervals, with one thing in mind: As soon as you hit a mark, have a new one in sight. “This keeps your brain and body active.” This is also a great way to keep yourself form getting bored.

Train harder:
Is there a portion of your workout that you’re walking when you could be running?
Think about it. Raising your intensity may be more important for burning off belly fat than how often you exercise or for how long.

Check out the article for yourself.

As many of you know if your watching my videos my legs specifically my calve muscles aren’t as developed as I wish they were. I am always looking for advice on how to get more beef into my chicken legs. In the July / August issue of Men’s Health I found some solid advice which should help. In order to get my calves bigger I need to do what Arnold did target my calves with isolation. According to Mike Robertson C.S.C.S, co-owner of Indianapolis Fitness and Sports “Most guys blow through their sets and move to quickly to improve the soleus and gastroceneminus, the two muscles that make your calves meaty. The fix standing and seated calf raise at a slow tempo, do to sets twenty reps for both exercises three times a week.