Stop wasting time in the gym and lose your gut for good.
This cutting-edge circuit routine will strip away fat and define every muscle in your body. By Adam Campbell and Rachel Cosgrove, C.S.C.S. To create the Spartacus workout, we chose 10 exercises that collectively work every part of your body, and then placed each at a 60-second station, in order to challenge your heart and lungs as well as your muscles. The final product: A high-intensity circuit that’s designed to burn away fat, define your chest, abs, and arms, and send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body—while getting in the best shape of your life. Directions 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. Stop wasting time in the gym and lose your gut for good. Station 1: Goblet Squat TIP: Lower your hips as deep as you can. Grab a dumbbell and hold it vertically in front of your chest, with your feet slightly wider than shoulderwidth 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. Station 2: Mountain Climber TIP: Lift your leg as if you’re climbing a mountain. 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. Station 3: Single-Arm Dumbbell Swing TIP: Use momentum to swing your arm up. 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
your left in front of your right. then lower the dumbbells back to start. Station 5: Split Jump Stand in a staggered stance with your feet about 2 to 3 feet apart. bend at your hips (don’t round your lower back) and lower your torso until it’s almost parallel to the floor. row the dumbbells upward by raising your upper arms. Station 9: Dumbbell Lunge and Rotation TIP: Bend your front knee 90 degrees. Then bend your elbows and lower your body until your chest nearly touches the floor [B]. bending your elbows and squeezing your shoulder blades together [B]. Dip you
. Let the dumbbells hang at arm’s length from your shoulders [A]. Keeping your back naturally arched. and repeat the same movement with your left arm. 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]. Pause. then push yourself back up to the start. Grasp a pair of hex dumbbell handles and set yourself in pushup position. with your arms bent and palms facing each other. then repeat on your right side. As you push yourself back up. row the dumbbell in your right hand to the side of your chest. Grab a dumbbell and hold it vertically in front of your chest. and lower your body until the tops of your thighs are at least parallel to the floor. Grab a pair of dumbbells. At the 30-second mark. Repeat. do a bodyweight squat instead. Station 6: Dumbbell Row TIP: Pull the weights to your sides. bend your knees. Keeping your core stiff. Set your feet should be shoulder-width apart. bend forward at your hips and touch the dumbbells to the floor [B]. As you lower your body. If that’s too hard. your arms straight [A]. simply reach for the floor with your hands. While in the air. do the same move without the dumbbells. Now swing the weight back and forth. Now quickly switch directions and jump with enough force to propel both feet off the floor [B]. switch arms. Pause. Reverse the move. by pulling it upward and bending your arm [B]. Without moving your torso. Station 4: T-Pushup Grasp a pair of hex dumbbell handles and set yourself in pushup position. alternating back and forth each repetition. Pause. then repeat with your right. Do all your reps with your left leg. Keeping your torso upright. push your hips back. If that’s too hard. Station 8: Pushup Position Row TIP: Don’t allow your torso to rotate as you row. Grab a pair of dumbbells and hold them at arm’s length next to your sides [A]. Station 10: Dumbbell Push Press Stand holding a pair of dumbbells just outside of your shoulders. your knees slightly bent. Station 7: Dumbbell Side Lunge and Touch TIP: Your toes should point forward. with your feet slightly wider than shoulderwidth apart. bend your legs and lower your body into a lunge [A]. your arms straight [A]. then lower the dumbbell back down quickly. scissor-kick your legs so you land with the opposite leg forward [C].dumbbell up to shoulder level as you rise to standing position. 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.
. Lower the dumbbells back to the starting position and repeat. then explosively push up with your legs as you press the weights straight over your shoulders [B].