2012 Spartacus Workout
Here We Go!
I am so excited for this 2012 update to a great workout program. I have been doing the Spartacus workout for a couple of years now and am glad to see that they have found a way to make this incrediable workout even better. I first stumbled across this workout when I had my 1st child and getting to the gym was getting harder and harder to do. The orginial Spartacus workout consisted of 10 exercises focusing on many bodyparts in a circuit. This curcuit of 10 exercises was to be performed one at a time for one minute each with only a 15 second rest in between each exercise. The circuit was then repeated 2 more times with a 2 minute rest in between each set. Simple, effective, and only took about 40-50 minutes. Well I was getting so proficient at it I decided to not rest in between exercises, and jumped rope in between sets instead of resting for 2 minutes. Finally, they raised the bar and I am ready for the challenge.
The original Spartacus workout included some tough exercises which were; mountain climbers, goblet squats, and T- push-ups, the 2012 version takes it to the next level. First off, now they have added push-ups to the mountain climbers and curls to the side lunges. Adding more multiple muscle movements will accelerate the muscle building, fat burning process. Another new exercise is the plank walk up with dumbbell drag, alternating single arm dumbbell clean, squat thrusts added to the push-up row, and dumbbell Russian twist. These added exercises and tweaks to the old exercises make this workout much more challenging and exciting. Check below for the complete workout and pictures to help.
The Workout Explained
10 exercises, 1 minute each, 15 seconds rest in between each with a 2 minute rest in between each set of exercises. You are going to repeat this circuit at least 3 times. This should take approximately 40 to 50 minutes.
- Mountain Climber and Push-up
This exercise starts in the push-up position keeping your head up and you back straight. To start bring your left leg up by your chest like you are starting from a runners block. Drop your left leg back and bring your right leg up to your chest, after you come back to the push-up position, do a push-up. Repeat exercise for 1 minute.
2. Dumbbell Squat to Alternating Shoulder Press and Twist
Start with your feet shoulder with apart holding dumbbells next to your shoulders, elbows bent, and palms facing in. Squat down so your legs reach a 90 degree angle, then start to stand up, upon reaching the top of the squat turn the palm of your left hand out and press the dumbbell over your head. Bring the dumbbell back to the starting position, again squat down and now this time at the top of the squat turn the palm of your right hand out and press the dumbbell over your head. Continue the exercise alternating hands that you are pressing over your head.
3. Dumbbell Side Lunge and Curl
Start standing with dumbbells hanging straight down at your side. Take a step to your left and lower your body into a lunge. Try to touch the dumbbells to the floor and get a good stretch. At the bottom push yourself up and back into the starting position. Once at the starting position perform a bicep curl. Next step out and lunge to your right with the right foot performing a curl at the top. Alternate back and forth until the minute is up.
4. Plank Walk up with Dumbbell Drag
Start in the push up positio with a set of dumbbells on the floor off to your right side. Lower yourself onto your elbows into the plank position. Walk back into a push-up position and grab the dumbbell with your left hand and drag it across your body. Repeat, except this time grab it with your right hand and drag it across your body to your right.
5. Dumbbell Stepover
Stand holding dumbbells at your side with your feet shoulder width apart. Step forward with your left foot into a lunge not passing 90 degrees. Push back up and immediately step back into a reverse lunge with the same foot. Switch and lunge forward with your right foot, back up and right into a reverse lunge. Keep alternating legs until the minute is up.
6. Dumbbell Single-Arm Alternating Clean
Stand with your feet shoulder with apart with a dumbbell between your feet on the floor. Squat down grab the dumbbell with your right hand and explode up into the catch position, pause and return the dumbbell to the floor. Grab the dumbbell with your left hand and repeat alternating arms for the entire minute.
7. Pushup-position Row and Squat Thrust
Assume the push-up position holding dumbbells in your hands. Start with your right hand and pull the weight up to your chest in a row, place it down on the ground and now with the left hand pull the weight to your chest in a row, and place back on the floor. Quickly bring your legs up under you chest in a squat and jump up into the air, come down into the squat position and push your legs back out and start the rows over.
8. Goblet Squat and Alternating Reverse Lunge
This exercise begins by standing with your feet shoulder width apart holding a dumbbell with both hands in front of your chest. holding the dumbbell in front of your chest squat down until your hamstrings are parallel to the floor and then return to the starting position. Once at the starting position step back with one leg into a reverse lunge. Repeat the squat and alternate the reverse lunge after each squat.
9. Dumbbell Russian Twist
This exercise is done with you sitting on the floor holding a dumbbell in front of your chest and your feet raised off the ground. Tilt your torso back slightly and rotate from side to side with the dumbbell.
10. Dumbbell Straight-Leg Deadlift and Row.
Start out holding a pair of dumbbells at your side with your knees slightly bent. Bend at your hips lowering the dumbbells as far down as you can go, start back up until your upper body is parallel to the ground and then bring both dumbbells to your chest in a rowing motion. After the row, stand back up and repeat the sequence for 1 minute.
Now Get to It!
Don't forget to stretch and let me know what you think after you are done. As always, you have to feed your muscles with lots of quality protein to refuel and replenish them.
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