I will start to use the Spartacus Workout as part of my cardio routine. I’ve used it 1 year ago and I had some really nice results.
I will be using it 3 days a week and I will improve it a bit with some harder exercises.
THE SPARTACUS WORKOUT 1.0
Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next station. Give yourself 15 seconds to move between stations, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice.
“Goblet” Kettlebell Squat
Single arm kettlebell swing
T-push up with kettlebells
TRX Rope row
Chin up to failure + push up position row
Medicine ball lunge and twist
Single arm kettlebell clean and press
Time needed to complete: 41 minutes
Calories burned: 600-800