Thursday, April 1, 2010

The Spartacus Workout

Here are 10 exercises that collectively work every part of your body. Each exercise is performed for 60-seconds to challenge your heart & lungs as well as your muscles. What is this workout you ask? It's called 'The Spartacus Workout'. Created by Adam Campbell, MS, CSCS, and Rachel Cosgrove, CSCS and co-owner of Results Fitness, this workout is no joke and will kick your ass! And I'm not talkin' about donkeys either!

The final product – a high-intensity interval training (HIIT) circuit designed to torch fat, increase your metabolism up to 24-38 hours post-exercise and sculpt a lean, toned body. You’ll also be in the best shape of your life!


Perform 1 set of each exercise in succession for 60 seconds, do as many reps as you can (with good form), rest for 15 seconds between exercises, then rest for 2 minutes once all exercises have been completed. Repeat 1-2x more.

**If you can’t go the entire 60 seconds, rest as needed then continue until your time at that station/exercise is up.
  • Goblet Squats
  • Mountain Climbers
  • 1-Arm DB swing
  • T-Pushups
  • Split Jump/Squat Jumps
  • DB Bent-Over Rows
  • DB Side Lunge and Touch
  • Push-Up Position Row
  • DB Lunge & Rotation
  • Dumbbell Push Press
This is a great workout that results in a metabolic response by burning an average of 600-850 calories. We're not even talking about the post-exercise "afterburn" effect either!
Click here to see an illustrated version of the Spartacus Workout.
Now get to it!



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