There’s a lot of hype on the Internet on different men health forums about the Spartacus workout. The Spartacus Workout was developed by the Men’s Health Magazine in 2010, inspired by the popular television series Spartacus: Blood and Sand. It’s available in the form of a DVD and since its launch, that Men’s Health Magazine has released several versions the Spartacus Workout DVD. So what exactly is the Spartacus workout? Let’s find out.
The Spartacus Workout is basically a combination of 10 different high-intensity exercises and each set lasts for a total of 60 seconds. Timing is of the essence here and since this is actually about pushing the envelope a bit too far, you need to follow the exact timings mentioned in the Spartacus Workout regimen to get the desired results. Let’s take a look at the 10 exercises:
- The first one is called the Goblet Squat. Spread your feet slightly beyond your shoulder width and holding a dumbbell perpendicular to the floor and close to your chin do as many squats as you can. Do this for 60 seconds and then rest for 15 seconds before moving on to the next “station”.
- The second one is called Mountain Climber. Position yourself on the floor as you would for doing push-ups. Now, slowly lift your right foot (without changing your back posture) and bring your knee closer to your chest. Get back to the starting position. Repeat this with your left leg as well.
- The card in the Spartacus workout series is the Dumbbell Swing. Spread apart your feet and pick up a dumbbell with your right hand and slowly swing it down (hand completely straight, knees and hip slightly bent) between your legs. Pull it up back with your hand stretching out parallel to the floor. Do this for 30 seconds before switching arms. Rest for 15 seconds.
- The fourth Spartacus workout ingredient is called the T-Pushup. Take a pair of dumbbells and place yourself in the push-up position. Make your chest nearly cut the floor by bending your elbows and while pushing yourself up, rotate the right side of your body lifting your right hand so your body forms a “T” shape. Repeat the same rotating the left side of your body.
- This one is called the Split Jump. Take a staggered stance with a distance of around 2 feet between your feet. Now, maintaining a straight posture, do a simple lunge. Jump off the floor so both your feet are in the air and kick your legs so you land with your alternate foot on the front. Lunge down and repeat the same.
- The next ingredient of the Spartacus workout is called the Dumbbell Row. Take a pair of dumbbells and without rounding your back, bend your hip so your head is almost parallel to the floor and let your dumbbells hang at arm’s length. Without changing posture, pull up the weights so you feel your shoulder blades kissing and hold for a moment. Release and repeat.
- This one is called Dumbbell Side Lunge. Grab a pair of dumbbells and stand with the weights at your arm’s length at your sides. Now, take a big step to the left and as you do that, bend on your hip so both the weights touch the ground – each on either side of the left leg. Do this for 30 seconds and then switch legs.
- The eighth member of the Spartacus workout is called the Push-Up Row. Take the push-up stance with hex dumbbells and keeping your body stiff, pull up the right dumbbell up to your rib cage. Hold for a moment and go back to normal position. Switch arms after 30 seconds.
- This one again is a dumbbell lunge. Hold a dumbbell horizontally just beneath your chin and while doing a right foot lunge is your twist your torso to the right side holding the dumbbell horizontally. Repeat with the left side as well.
- This is the last station of the Spartacus workout. Take a pair of dumbbells and hold them parallel to the floor, each on either side of your chin with your palms facing each other. Slightly bend your knees and then throw up the weights right above your head in and explosive action along with straightening your knees. Get back to normal position and repeat.