Spartacus The Workout
Station 7: Side Lunge
Grab a pair of dumbbells and hold them at arm’s length next to your sides [A]. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your knees. As you lower your body, bend forward at your hips and touch the dumbbells to the floor [B]. Do all your reps with your left leg, then repeat with your right. If that’s too hard, do the same move without the dumbbells; simply reach for the floor with your hands.
Station 8: Pushup Position Row
Grasp a pair of hex dumbbell handles and set yourself in pushup position, your arms straight [A]. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, by pulling it upward and bending your arm [B]. Pause, then lower the dumbbell back down quickly, and repeat the same movement with your left arm. Be sure not to allow your torso to rotate as you row.
Station 9: Dumbbell Lunge and Rotation
Grab a dumbbell and hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart. 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.
Station 10: Dumbbell Push Press
Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Set your feet should be shoulder-width apart, your knees slightly bent. Dip you knees [A], then explosively push up with your legs as you press the weights straight over your shoulders [B]. Lower the dumbbells back to the starting position and repeat.
Click here to download the workout from Men’sHealth.com. Original article from menshealth.com.