Sep 20, 2010 unlike the 300 workout, which was actually just a final test, heres a legitimate workout used by spartacus actor andy whitfield. Spartacus workout from mens health printable download pdf burn fat cardio strength. Mh spartacus workout human body human anatomy scribd. The spartacus workout routine was created by rachel cosgrove, cscs, for the the actors of the television show spartacus. You can burn a lot of calories and build a lot of muscle in very little time. This is a circuit timer for the first spartacus workout by mens health. This is really a total body workout, it works the legs, the shoulder, the core, everything. The spartan training system sts workouts are derived from the original spartacus workouts which is 10 exercises that target the full body. This spartacus workout plan will kick your butt and get you into gladiator shape. If you cant go the entire minute, rest a few seconds and then resume.
Apr, 2007 the original 300 workout used by the cast of the movie 300, with video demonstration. It combines some older classic exercises in with some newer more advanced technique exercises. Will this spartacus workout help me get toned, gain muscle and maintain a lean figure, or should i in addition, continue weight training on the 4 days of rest between the spartacus workouts week. Fitness workouts at home workouts fitness tips workout routines workout exercises guy workouts power lifting workouts app workout fitness gadgets. Workout, a workout routine, created by mens health, to prepare andy whitfield for spartacus. Noequipment spartacus bodyweight workout for all fitness levels. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps.
Jun 01, 2012 this is a circuit timer for the first spartacus workout by mens health. Im sure a few of you remember the spartacus workout introduced in january 2010. This principle is the basis for the new spartacus workout, which torches fat with highintensity weight intervals. Do following 3 exercises, you have 1 minute to complete each. Poster series the body you want the spartacus workout this cuttingedge circuit routine can strip away fat and define every muscle in your body by adam campbell and rachel cosgrove, c. Turns out the hottest fatblasting workout for men was actually created by a woman. If you follow this plan, youll build shape and size just like the gladiators on spartacus. Jan 29, 2012 spartacus vengeance finally premiered so excited to see crixus again. A pair of hex dumbbells are generally used to complete this workout. My arms workout is built on three supersets and two standalone exercises. Mens health suggest that if you cannot complete the exercise for the full minute do 15 to 20 reps instead. This workout only requires a pair of dumbbells, and some serious grit.
In terms of overall effectiveness, which workout would you rather do. Combined the spartacus workout three day split giving me a total of 6 days of working out and one day of rest. The spartacus workout, named after the famous ancient roman slave and military leader, is going to kick you your butt. If you cant go the entire minute, rest a few seconds and then resume until your. The spartacus workout is one of the most popular features in mens health and at least once a year, the magazine scratches its readers gladiatorthemed circuit training itch. I created a printable pdf so you can keep track of how long you can do an exercise for. The official total would be three complete circuits. I stumbled upon the mens health spartacus workout after i recently finished watching spartacus. Body weight exercises vs weight lifting there seems to be an almost cultlike following inside the body weight exercise community promoting the belief that the benefits of body weight exercises far. Xfit daily hits you with intense, fullbody workouts five days a week. To create the spartacus workout, we chose 10 exercises that.
Mens health spartacus workout 2012 my all time favorite travel wod use the. Although there are some areas that can be improved, this app lives up to its promises. You perform one set of each exercise for 60 seconds 1520 reps with 15 seconds of rest between each exercise. The spartacus workout, a workout routine, created by mens health, to prepare andy. Check out the full sidebyside interview with liam mcintyre, star of the starz original series, spartacus. Spartacus workout from mens health shrinkinguy fitness. Spartacus was the gladiator who led the hopeless men, women and children out of the kitchens, the fields, the slavepens and the stockades, in the greatest rebellion the ancient world ever saw. Video has images of the exercise matched with a countdown timer. The new workout is also performed three days per week. Its a pain to keep resetting your phones timer to tell you when to stop. The original 300 workout used by the cast of the movie 300, with video demonstration. Brings back memories anyway, i found manu bennetts workout. If youve heard anything about the show spatacus then you already probably know how ripped the actors are in the show.
In fact, for 99% of us, its almost impossible to out train a bad diet. Gym plan personal trainer app spartacus workout, spartan. It sucks the life out of you and you feel as if youre on top of the world. Jan 15, 20 turns out the hottest fatblasting workout for men was actually created by a woman. I got a timex ironman watch from and it has a countdown timer that beeps and flashes, so i can tell when to stop more easily. This spartacus workout is a challenging fullbody workout that burns fat and sculpts muscle so you can rapidly transform your body into a lean machine. Look like spartacus its no secret that diet plays a major role in dramatic body transformations. Get through this workout and youll build serious amounts of musclefast. Its a really good workout i did for a while and then worked out with weights.
Aside from the original, there is also a new spartacus workout. It is similar to the first but does have a few differences. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. Unlike the 300 workout, which was actually just a final test, heres a legitimate workout used by spartacus actor andy whitfield. Looking for a killer workout that will build lean muscle mass and get you ripped. Rotational mountain climbers 300 reps core strength, rotational power, shoulder stability 3. The spartacus workout routine was created by rachel cosgrove, cscs. One thing about this kind of circuit is that each station lasts 60 seconds.
Spartacus workout pdfjust how did gerard butler and the rest of the spartan warriors get so lean and ripped withsolid muscle for the movie 300, and more importantly, how did they manage it in a very shorttime frame to prepare for the movie. Spartacus was born a roman slave trained to kill for the idle pleasure of his masters, he sparked the revolt against their cruel, degenerate rule. Do this workout and over 100,000 other workouts in workout. Spartacus workout free workout workout trainer by skimble. You then perform each exercise for a 60second interval, in order to challenge your cardio and muscles. The cast of spartacus packed on lean mass over time, even under their intense workload. Poster series the body you want amazon web services. Research on lowcalorie dieters who dont lift shows that, on average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. Combined the spartacus workout with two heavy lifting days, giving me 2 days of rest.
Stuff that mens health enthusiasts dont have a lot of access to, hence this workout plan. We are a nonprofit group that run this website to share documents. The spartacus workout gets its name from the fact that it was designed for the actors for the starz television series spartacus to get in shape for their roles. The problem with the spartacus workout is that the actors didnt actually follow that workout. If you look this workout up on youtube it will the the count down and show you what workout is next. In my personal experience things start going south for. If you can ever get to a point where you can rep it out for a full minute on each exercise and get through all three cycles you will be as shredded as the actors on spartacus provided your diet is at least 90% compliant. We always look forward to the new spartacus workouts because they deliver marathon intensity in 40yard dash doses. Now that weve begun training like spartans, we need to start eating like spartans. Doing the spartacus workout for 2 days and combing it with a 3 day split giving me 2 days of rest.
Rather than full 60second circuits, you do as many reps as possible in 40 seconds and then rest for 20 seconds before moving on to the next. January 26, 20 by cincinnati writer 2 comments the spartacus workout is one of the most popular features in mens health and at least once a year, the magazine scratches its readers gladiatorthemed circuit training itch. The spartacus workout is a really intense workout, it may make you throw up or faint. Grimm workout by neila rey hero workouts, at home workouts, workout routines, ab workouts, weight work spartacus workout full body, maybe quiet not the real spartacus workout barehand minimalist glove for workout see more. Do the following 3 exercises, as many reps as you can, in 1 minute. To create the spartacus workout, we chose 10 exercises that collectively work every part of your body. Hiit high intensity interval training high intensity interval training hiit has become one of the most popular methods of conditioning.
Spartacus vengeance finally premiered so excited to see crixus again. I just started the spartacus workout a couple of days ago with a plan to move on to the spartacus 2. The spartacus workout is a highintensity circuit routine that strips away. The spartan workout you can see below that is basically the most popular one pastedaround a. However i just discovered that a new spartacus workout, 2. I try to get in 3 complete circuits, but if you are short on time, 2 circuits will still be a. Sprawls 100 reps full body explosive movement, cardio and functional 2. Hero workouts, at home workouts, workout routines, ab workouts, weight work grimm workout by neila rey spartacus workout full body, maybe quiet not the real spartacus workout barehand minimalist glove for workout see more. Mens health celebrity fitness andy whitfields workout. Take a big step to your left and lower your body by pushing your hips back and bending your left knee.
This method is highlighted in programs such as p90x, crossfit, spartacus workouts, etc. A single chime marks the halfway mark of the exercise, 2. But try this just once and youll quickly learn that it burns fat, sculpts muscle, and leads to fantastic results. Inspired by the mens health challenge, this cuttingedge circuit routine will strip away fat and define every muscle in your body. Number of calories the average guy could burn using the spartacus workout. Jan 30, 2012 i just started the spartacus workout a couple of days ago with a plan to move on to the spartacus 2.
Funk roberts spartan training system 4 week workout challenge. With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width a. Your body will quickly adapt to the spartacus training workout routine. Anyways, its a circuit workout of 10 exercises mostly using only dumbbells. Workout routine dumbbells full body printed on apr 28 2011. Then we made each exercise a 60second station so you can challenge your heart and lungs as. The spartacus workout 45 minutes x 3 days a week popmalt. Lift to lose after each set of 10 circuits, you break for exactly 3 minutes and then hit the next one. Power systems laminated kettlebell training, fullcolor laminated poster. With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet.
Dumbbell side lunge and curl hold a pair of dumbbells at arms length at your sides a. War of the damned and tyrone bell, the hypertrophy trainer who helped him pack on lean muscle for the role of the thracian gladiator who led a slave army against roman legions. Grab some dumbbells that will make you work hard during these short, 40second circuits. Funk roberts spartan training system 4 week workout. Jul 21, 2015 xfit daily hits you with intense, full body workouts five days a week. The spartacus workout the ultimate fitness challenge. This is a great workout if you dont feel like going to the gym and want to get an intense full body workout at home. Trainers jason charchan and michael patarino lead you through a grueling series of fatburning cardio movements and exercises. Do as many reps as you can cant go the entire minute, rest a few. All standing exercises should be done with feet slightly wider than shoulderwidth apart.