This is one of the toughest workouts I have ever done. It puts your cardio, strength and endurance to the test. The workout itself is something that you should acclimate yourself too. Don’t expect to go all out and be able to complete this type of training, unless your used to it. What makes it truly challenging is the use of time as a measurement instead of reps.
To put it into perspective curling 25 lbs for 10 reps resting for 60 seconds than repeating the reps is a lot easier, than curling 25lbs for a minute straight doing as many reps as you can. This puts your cardio to the test gets the blood pumping right away. Resting for 15 seconds before moving to the next exercise gives you a chance to catch your breath.
My advice for anyone starting out is, lift light at first trying to do as many reps within a minute. Men’s Health suggest that if you cannot complete the exercise for the full minute do 15 to 20 reps instead. 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 have done this workout with two other gym mates, one threw up and wasn’t able to complete the routine. The second almost fainted three exercise in. As for myself …When I first started this routine I was able to complete some exercises for the full minute. Other exercises I would revert to reps instead.
Other tips to getting the most out of Spartacus Workout.
1. Rest – Men’s Health suggests that you do this routine three times a week taking a day off in between workouts.
2. Keep pushing yourself if you can do a minute at ten pounds move it up to fifteen.
3. Stretch before you do this workout
4. Maintain form over reps
By the second circuit I am soaked in sweat and pumping to the music to get through.
To date I have done this routine 12 times.
Here is where I am at from the date I started till the present.
I am amazed at the results.
Goblet Squat –
1/2/10
1st / 20 reps Weight 40 whole minute
2nd/ 20 reps Weight 40 whole minute
3rd/ 20 reps Weight 40 whole minute
Present
1st / 40 reps Weight 50 whole minute
2nd/ 35 reps Weight 50 whole minute
3rd/ 35reps Weight 50 whole minute
Mountain Climber
1/2/10
1st / 20 reps
2nd/ 20 reps
3rd/ 20 reps
Present:
1st / 50 reps whole minute
2nd/ 30 reps
3rd/ 30 reps
Single-arm dumbbell swing
1/2/10
1st / 15 reps Weight 30 each arm
2nd/ 15 reps Weight 30 each arm
3rd/ 15 reps Weight 30 each arm
Present
1st / 20 reps Weight 35 each arm
2nd/ 20 reps Weight 35 each arm
3rd/ 20 reps Weight 35 each arm
T-Pushup
1/2/10
1st / 16 reps Weight 15 whole minute
2nd/ 12 reps Weight 15 whole minute
3rd/ 12 reps Weight 15 whole minute
Present
1st / 16 reps Weight 20 whole minute
2nd/ 14 reps Weight 20 whole minute
3rd/ 14 reps Weight 20 whole minute
Split Jump
1/2/10
1st / 20 reps
2nd/ 20 reps
3rd/ 20 reps
Present
1st / 40 reps almost the whole minute
2nd/ 30 reps
3rd/ 25 reps
Dumbbell Row
1/2/10
1st / 15 reps Weight 30
2nd/ 15 reps Weight 30
3rd/ 15 reps Weight 30
Present
1st / 30 reps Weight 35 almost the whole minute
2nd/ 30 reps Weight 35 almost the whole minute
3rd/ 25 reps Weight 35
Dumbbell side lunge and touch
1/2/10
1st / 10 reps Weight 20
2nd/ 10 reps Weight 20
3rd/ 10 reps Weight 20
Present
1st / 18 reps Weight 20 whole minute
2nd/ 16 reps Weight 20 whole minute
3rd/ 14 reps Weight 20
Pushup – position row
1/2/10
1st / 10 reps Weight 15 each arm
2nd/ 10 reps Weight 15 each arm
3rd/ 10 reps Weight 15 each arm
Present
1st / 26 reps Weight 20 each arm whole minute
2nd/ 25 reps Weight 20 each arm whole minute
3rd/ 20 reps Weight 20 each arm
Dumbbell lunge and rotation
1/2/10
1st / 20 reps Weight 20 whole minute
2nd/ 20 reps Weight 20 whole minute
3rd/ 20 reps Weight 20 whole minute
Present
1st / 20 reps Weight 30 whole minute
2nd/ 20 reps Weight 30 whole minute
3rd/ 20 reps Weight 30 whole minute
Dumbbell push press
1/2/10
1st / 20 reps Weight 30
2nd/ 15 reps Weight 30
3rd/ 15 reps Weight 30
Present
1st / 30 reps Weight 35 almost the whole minute
2nd/ 30 reps Weight 35 almost the whole minute
3rd/ 25 reps Weight 35