I first saw this workout through a few other blogs, and it originally comes from the magazine Men’s Health. But that doesn’t mean only men can do it! Because I tried it.
It is called the Spartacus Workout and it is intense, but doable. The basis of the workout is to go through a series of 10 exercises for 1 minute each with 15 seconds of rest between each workout. Then after completing the 10 exercises, you get a 2 minute rest before starting again. You go through it 3 times.
I started out with a 10 minutes warm-up on the treadmill to get my body warm and ready to work, then moved on in. Through the magazine they give you the 10 workouts to do. However, you can TOTALLY make them your own and to fit your own needs. They can be completely body weight exercises too, so you can do them at home. My list looked like this:
In order to make this even easier for you so you don’t have to keep looking at the clock while exercising, there is a website where you can download a playlist to iTunes that goes through the whole workout, telling you when to work and when to rest.
It really is fantastic, and completely free! You can find the download here.
So when I head to the workout room, I just take my laptop and my note card and I am good to start working.
I used weights for several of the exercises, and also a treadmill to warm-up on. So I decided to re-vamp the program with a no equipment spin. That way, everyone can do it at their home or gym, any time!
3 – lunge with rotation (without the weight)
5 – Russian Twists (without the ball if you don’t have one, and to make it easier keep your feet on the ground)
7 – Chair Dips
8 – Wide Squat
I can’t find a decent picture of this, but you do a normal squat but with your toes pointed out and a little further a part, and keep your hands on your waist as you squat and come up.
Let me know if you try it!