This is actually the Spartacus exercise workout Andy Whitfield employed to build muscle & shed fat to get in shape for the character of Spartacus in the first series of Spartacus. Men’s Health made it in Jan 2010.
Spartacus Exercise Routine
Instructions for ten stations
• Perform one set of any station for 60 seconds
• Select a weight that’s demanding for 15-20 reps
• Do the greatest number of reps as you possibly can in perfect form in that time frame
• Give your self Fifteen seconds to go throughout stations
• Once circuit of 10 stations is completed, relax for a couple min's
• Repeat 2 times
• If you can’t do the full minute, rest a couple of seconds and proceed
• Do this three times each week having a day rest between
Station one
Goblet squat
Together with both of your hands, grab 1 end of a dumbbell to support it vertically opposite your chest, and have with your feet somewhat beyond shoulder width. Retaining your back naturally arched, drive your hips back, bend your knees, lower your body till the tops of your upper thighs are at least parallel towards the ground. Halt, and drive yourself up to the beginning position. In the event that's too hard, perform a body-weight squat as an alternative.
Station 2
Mountain climber
Assume the pushup position with your arms completely straight. Your entire body will need to form a straight line through your head to your ankles .Without allowing your lower-back posture to alter, raise the right foot off the floor and gradually transfer your right knee toward your chest . Return to the starting position, and replicate with the left leg. Alternate backwards and forwards through the set.
Station three
Single-arm dumbbell swing
Grip a dumbbell (or perhaps a kettlebell) at arm's length ahead of your stomach. Without rounding your lower back, bend from your hips and knees and swing the dumbbell between legs. Retaining your arm straight, push your hips frontward and swing the dumbbell to shoulder joint level while you rise to a standing posture. Swing the weight back and forth. On the 30-second mark, change hands.
Station 4
T-pushup
Hold a set of hex free weights and take a push-up position, your arms straight. Bend your elbows and lower the body until your chest almost meets the carpet. When you drive yourself back up, lift your right hand and rotate the right side of the body while you elevate the dumbbell upright over your shoulder joint until finally the body makes a T. Reverse the move and replicate, this time around turning your left side.
Station five
Split jump
Stand in a staggered stance with your feet 2-3 feet apart, your right foot ahead of your left. Holding your torso up-right, bend your lower limbs and lower the body into a lunge. Now launch with sufficient drive to explode both your feet off the carpet. While you're in the air, scissor-kick ones legs so you land with your left leg ahead. Duplicate, alternating your forward leg through the set.
I have given you five stations, for all 10 stations click on spartacus workout.
