MEN’S HEALTH SPARTACUS 2.O WORKOUT

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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

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WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.

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WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.