My Progress with the Spartacus Workout

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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

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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.

2 Responses to “My Progress with the Spartacus Workout”

  1. ramy Says:

    nat, good of you to keep up with the workout. have you seen any results with regards to your body fat percentage?

  2. Milan Says:

    Hi,

    do you count by Mountain Climber, T-Pushup,Pushup – position row and Split Jump like left+right leg(arm)=2 or 1.
    By “Dumbbell side lunge and touch” you use Weight 20. Do you mean together, or in each hand?
    Thanks

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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.