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.

STEP1:

Circuit 1
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

NO REST

Circuit 2
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

REST FOR 2 MINUTES AFTER 2 CIRCUITS

Circuit 3
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

NO REST

Circuit 4
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

Click for the Men’s Health Spartacus 2.0 Workout

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.

Advance users:
Personally I’ve done this workout allot, I am at the point where I cycle it into my workouts every 2 to 3 weeks.
This depends on whether or not I am reviewing a workout or not. I get bored really quick with my workouts so I have discovered a couple of tricks to keep the Spartacus workout interesting and making it harder.

1. Goblet Squat – Move the weight slightly away from your chest. Your core and arms will start to shake and your making both of them work even harder.
Prison Squat Goblet Squat variation done without weights with hands behind head.
2. Mountain Climber – Do them with the exercise ball.  Feeling is believing by the 10th rep you will feel it.
3. Single arm dumbbell swing – rolling up to the tips of your toes will make your calves work as well.
If you have kettle bells doing both arms at the same time will only help you get more stronger and ripped.
4. T Push up – Go heavy with the modified exercise. (Watch video.)
5. Split Jump – Adding light weight and feel the burn.
6. Dumbbell Row – You can get a little extra workout by adding a twisting motion to the weight as you lift it up and down.
7. Push up Position row – add in a push up then perform the row. This is hardcore.
8. Dumbbell side lunge and touch – add a squat half way through the motion for more leg impact.
9. Dumbbell lunge and rotation – double the rotation for more ab impact, go to one side then the other.
10. Dumbbell push press – add in the Arnold press to hit your shoulders at all angles and to make this exercise harder.

Mix all of some of these extra moves into the Spartacus workout to keep it fresh.

One of the most crucial elements to the Spartacus workout is timing and pacing.  If you’re not watching the clock and exercising for the allotted time then you won’t get the impact you need for this routine.
Workout Muse’s Spartacus workout track is a must have to help you keep your focus and timing.
The person on the track does everything for you, tells you the number of exercise you’re on, timing, rest periods and circuit.  It does it all so all you need to do is focus on the exercise.

Other questions about the Spartacus workout
Can I do it with other exercises or activities?
I say yes, as long as you don’t feel over trained and it fits into your goals.
If you’re looking to gain muscles you need to rest more.  So make sure you get a least two days of rest.
Here are a couple of things I have done with this workout.
1. It can take place of your cardio workout,  I have used it as my cardio.
2. Combined the Spartacus workout three day split giving me a total of 6 days of working out and one day of rest.
3. Combined the Spartacus workout with two heavy lifting days, giving me 2 days of rest.
4. Doing the Spartacus workout for 2 days and combing it with a 3 day split giving me 2 days of rest.

The rule of thumb is how do you feel and what are your goals.  Men’s health the big book of exercise also has workouts that you can combine with the Spartacus workout.

What weights am I using in the video?
Powerblocks adjustable weights click here to see the website.

What weight do I use on the exercises.
Remember you should use me as a guide to how much you can lift etc. Lift with what you feel comfortable with.

1. Goblet Squat – 40 to 50 lbs around 20 – 30 reps
2. Mountain Climber – 30 to 60 reps depending on circuit on the 3rd circuit I am wiped.
3. Single arm dumbbell swing – 30 lbs 20 reps per arm or 30 reps with two kettle bells.
4. T Push up – 20 to 30 lbs 12 to 16 reps
5. Split Jump – 20 reps if I am lucky
6. Dumbbell Row – 35 lbs 20 reps
7. Push up Position row – 30 lbs 20 reps
8. Dumbbell side lunge and touch – 30 to 35 pounds 20 reps
9. Dumbbell lunge and rotation – 30 lbs 20 reps
10. Dumbbell push press – 35 to 40 lbs 20 to 25 reps

Diet?
I follow some basic principles about what I eat.
1. I eat high fiber foods, high fiber foods make you feel more full therefore you eat less.
2. I get protein from shakes, bars, fish, chicken and red meat (once a week)
3. Whole grain pastas and breads for my carbs.
4. I avoid anything with refined sugar or enriched flours.
5. NO SODA!
6. I limit my alcohol consumption.
7. Drink plenty of water.
8. Seven small meals a day vs. three big meals
9. When I cheat I do it in small portions and divide them up during the week.
10. Always have healthy snacks and a game plan about what I will eat during the day.  Having a game plan makes it easier to keep your diet on track.

I hope you found this useful.

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.

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

Click here to view the embedded video.

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.