The Spartacus Workout 2.0

Back in April 2010, I posted what I consider "The Ulimate Warrior Workout", also known as 'The Spartacus Workout'. Created & designed by Rachel Cosgrove, CSCS (co-owner of Results Fitness - Santa Clarita, CA), she's back again....this time with a vengeance and with another killer workout.

'The Spartacus Workout 2.0' is guaranteed to precede its' reputation in helping you incinerate body fat, boost your metabolism, pack on lean muscle and construct a lean, sculpted body!

If you thought the original Spartacus workout was tough, wait till you give Spartacus 2.0 a shot. Talk about getting your ass whooped! We're not talkin' about donkeys either!

DirectionsDo this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio” routine on the days between your regular workouts.

You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2.

Step 1 - Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done 2 circuits, then rest 2 minutes, and do 2 more circuits. Rest for another 2 minutes, then go to Step 2.

Step 2 - Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until you’ve done 2 circuits, then rest 2 minutes, and do another 2 circuits. You’re done!

Note that many of the exercises are performed with one arm or leg at a time. Work one side the first time through the circuit, then work the other side the second time through the circuit. The best approach is to work your weaker side (usually you’re left side, if you’re a righty) first.

*If you can't go for the entire 40 seconds, rest a few seconds and then resume until your time at that station is up.

Exercises

Step/Circuit #1

• DB Hang Pull
• Offset DB Reverse Lunge
• Single-Arm DB Swing
• Thrusters (Squat to OH Shoulder Press)
• Single-Leg, Single-Arm Underhand-Grip DB Row

Step/Circuit #2

• DB Chop
• Plank to Pushups
• Rotational DB Straight-Leg Deadlift
• Squat Thrusters (Burpees)
• Jump Squats

This is a great workout that results in an elevated metabolic response for the next 24-38 hours. Click HERE to see an illustrated version of 'The Spartacus Workout 2.0'.

So....what are you waiting for?! Let's crank it & GET IT DONE!

-AR