Spartacus The Workout
Station 3: Single-Arm Dumbbell Swing
Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. Keeping your lower back slightly arched, bend at your hips and knees and swing the dumbbell between your legs [A]. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to shoulder level as you rise to standing position. Now swing the weight back and forth. At the 30-second mark, switch arms.
Station 4: T-Pushup
Grasp a pair of hex dumbbell handles and set yourself in pushup position, your arms straight [A]. Then bend your elbows and lower your body until your chest nearly touches the floor [B]. As you push yourself back up, lift your right hand and rotate the right side of your body up as you raise the dumbbell straight over your shoulder until your body forms a T [C]. Reverse the move, then repeat on your right side.
Station 5: Split Jump
Stand in a staggered stance with your feet about 2 to 3 feet apart, your left in front of your right. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now quickly switch directions and jump with enough force to propel both feet off the floor [B]. While in the air, scissor-kick your legs so you land with the opposite leg forward [C]. Repeat, alternating back and forth each repetition.
Station 6: Dumblell Row
Grab a pair of dumbbells, bend at your hips (don’t round your lower back) and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders [A]. Without moving your torso, row the dumbbells upward by raising your upper arms, bending your elbows and squeezing your shoulder blades together [B]. Pause, then lower the dumbbells back to start.