Men’s Health Spartacus 2.0 Workout

Men’s Health and Rachel Cosgrove have done it again!
Another ass kicking, muscle sculpting workout!

The routine  is a total of 10 exercises.
The way it works is in two steps.
Step 1:
5 Exercises:
1. Dumbbell Hang Pull
2. Offset Dumbbell Reverse Lunge
(Perform this exercise on one side your body.  Switch sides after each circuit.)
3. Single-arm Dumbbell Swing
(Perform this exercise on one side your body.  Switch sides after each circuit.)
4. Thrusters
5. Single-leg, Single-arm Underhand-grip Dumbbell Row
(Perform this exercise on one side your body.  Switch sides after each circuit.)
Perform each exercise for 40 seconds do as many reps as you can.
Rest for 20 seconds then move on to the next exercise.
Repeat for two circuits then rest 2 minutes, then repeat for  2 more circuits.
After you have completed 4 circuits total move on to Step 2.

Step 2:
5 Exercises
1. Dumbbell Chop
(Perform this exercise on one side your body.  Switch sides after each circuit.)
2. Plank Walkup to Pushup
3. Rotational Dumbbell Straight-leg Deadlift
(Perform this exercise on one side your body.  Switch sides after each circuit.)
4. Squat Thrusts
5. Jump Squat
Perform each exercise for 40 seconds do as many reps as you can.
Rest for 20 seconds then move on to the next exercise.
Repeat for two circuits then rest 2 minutes, then repeat for  2 more circuits.
After you have completed 4 circuits total you have completed Spartacus 2.0!

Just in case the above is confusing I have outline example of what a full Circuit should look like.

Read the rest of this entry »

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

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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.

Read the rest of this entry »

I have done the Spartacus Workout roughly twenty four times from 1/16/10 till now. The workout is tough, it gets my heart pumping, muscles burning and my mind saying “Just one more set, keep swinging, breath!” Then stinging sweat saturated drips into my eyes. Midway through the second circuit I take off my shirt because it’s soaked. The cool down actually helps me make it through the routine. This workout still holds the mantel of the hardest workout I have ever done. Depending on how much rest I get ,I can push more weight. Trying to do this routine after a 30 minute warm up run will leave you feeling sick. Yes Spartacus lives up to its’ roman heritage and so do the results.

Taking pictures of before and after is a great way to boost your confidence. It also helps to drive you to maintain focus and stay driven. We are all visual creatures and seeing is believing. Below are my latest gains while working out with Spartacus and eating right. I have to get some better lighting, these images are loosing some definition that really shows the difference in the comparison.

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

Workout developed by: Adam Campbell and Rachel Cosgrove, C.S.C.S.

This routine was developed to keep the cast of the up coming new Starz  series Spartacus: Blood and Sand in shape.
The workout is a fat burning, core tuning and high intensity circuit training. Circuit training is when you do a group of exercises one after the other resting after you have completed the all exercises in the group.

I have to give credit to Adam Campbell and Rachel Cosgrove for designing such a tough whip your a$$ back into shape workout. I have been incorporating this routine into my workout for about a week. Each time I do this routine I am pushing myself to do a minute on each exercise. That’s the hook here, each of the exercises in the routine are supposed to be done for a minute. I can get through the first circuit doing a minute on each exercise, the second and third I go for reps instead. At the end of the workout I am drenched in sweat that’s why I gave this workout a five star rating. My advice for anyone starting out who hasn’t worked out in a while is to take slowly. A minute on each exercise is a lot. If you are just starting out go for reps instead of time on each exercise. Once you have become acclimated to the routine, then push for time. Remember you have nothing to prove to no one, except to yourself.

There are a total of ten exercises that make up the Men’s Health Spartacus Workout.  You can download the whole routine plus enter to win a walk on role as a gladiator on Spartacus series.

Click here to get the routine plus find out how to enter the contest.

So I have decide to enter the contest. I would be totally blown away if I won, I will start posting pictures of my progress right away.
Also to keep track of my progress with the routine I have programmed it into my FitnessBuilder iPhone App. You can keep up with what I am doing on my Facebook and Twitter accounts. Every time I do the workout FitnessBuilder will  up date Facebook andTwitter for me.

Let’s see what happens. Stay tuned for more magazine workout reviews and product reviews.