Monday, June 14, 2010

The Spartacus Workout

This morning I did my first Spartacus Workout... and what a workout it is, phew! Since I don't have many weights at home, I used the only two sets that I had, a 4 lb set and a 6 lb set. For the most part this worked out well. Toward the end though, I wished I had some 3 lb weights, cause man, it gets tiring. At some point after the workout was over, I just started walking aimlessly around the house. I was just so out of it, I couldn't think what to do next.

While I love doing the P-90x workouts, I think this is a great supplement and it's always nice to change things up every once in a while. Just make sure you have a timer with you (the Tabata app for the iPhone works great) and that you stay motivated, especially at the end.

The whole workout consists of 10 exercises (stations) each done for 1 minute, with a 15 second break in between. After the 10 exercises take a 2 minute break and repeat. Do this for a total of 3 cycles and 2 2-minute breaks. Before and after your workout, you should be sure to stretch.

I've listed out the stations below, but you can go to the link HERE to see pictures and descriptions of each exercise if you don't know them.

Station 1: Goblet Squat (squats with weight held in front of chest)

Station 2: Mountain Climber (on your hands, feet moving fast)

Station 3: Single-Arm Dumbbell Swing (feet about shoulder width apart, knees slightly bent, swing weight between legs then up above head. Switch arms 30 seconds in)

Station 4: T-Pushup (pushup, twist up to the right, pushup, twist up to the left, repeat)

Station 5: Split Jump (jump lunges)

Station 6: Dumbbell Row (feet about shoulder width apart, feel your shoulder blades come together)

Station 7: Dumbbell Side Lunge & Touch (side lunges with weight, touch weight to ground on each side, watch your form)

Station 8: Pushup Position Row (pushup, row up right arm, pushup, row up left hand, repeat)

Station 9: Dumbbell Lunge and Rotation (holding 1 weight in front of chest - forward lunge and rotate torso right (one motion), come back up, forward lunge and rotate torso left (one motion), come back up, repeat)

Station 10: Dumbbell Push Press (slight squat, thrust weights up, repeat)

Now that you've read the workout, go home and try it this week. Let me know how it goes!


Lillard Family said...

You did much better than I did. I think I made it through once the first time!!

Anonymous said...

Buen entrenamiento , efectivo y ameno.

Saludos desde EspaƱa.