Spartacus The Workout
The Spartacus Workout
Take a look at how the guys on Spartacus get in shape for their roles on the highly acclaimed new STARZ drama! Here’s their cutting-edge circuit routine. It promises to strip away fat, and define every muscle in your body. To create the Spartacus workout, they chose 10 exercises that would collectively work every part of the body, then placed each at a 60-second station, in order to challenge your heart, lungs and muscles. The final product: A high-intensity circuit that’s designed to burn away fat, define your chest, abs, and arms. So you’ll sculpt a lean, athletic-looking body—while getting in the best shape of your life.
Do The Spartacus Workout 3 days a week. You can either use the routine as your primary weight workout, or if you’re already in great shape, you can use it as a “cardio” workout on the days between your regular weight workouts.
Perform the Spartacus Workout as a circuit, doing one set of each exercise—or “station” in succession. Each station in the circuit lasts for 60 seconds. Do as many reps as you can in that duration (with perfect form), then move on to the next station in the circuit. Give yourself 15 seconds to transition between stations, and rest for 2 minutes after you’ve done one circuit of all 10 exercises. Then repeat 2 times. If you can’t go for the entire minute on an exercise, go as long as you can, rest for a few seconds, then go again until your time at that station is up. This will allow you to customize the workout to your current fitness level. Also, if using weights makes some exercises too difficult, simply perform the same movement without holding the dumbbells.
Station 1: Goblet Squat
Grab a dumbbell and hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push yourself back up to the start. If that’s too hard, do a bodyweight squat instead. Be sure to lower your hips as deep as you can.
Station 2: Mountain Climber
Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles [A]. Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest [B]. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.