Spartacus WorkoutAttain and maintain a lean and athletic physique with the Spartan philosophy, starting with the Spartan Workout.

The hero Spartacus was a slave in 73 B.C. and challenged the norms of the Roman society with his idea of freedom for those that desired it.

Though the original movie was made in 1960, it stands out as one of the most remembered historical films. The recent remake as a TV series has helped to re-ignited popularity of the Spartacus workout philosophy.

The story revolves around the hero Spartacus, who was a slave in 73 B.C. and challenged the norms of the Roman society with his idea of freedom.

The idea of freedom and the depiction of the concept with its immortal appeal and attraction is one of the major reasons for the everlasting popularity of the movie. But the most important feature of the movie was the highly attractive, lean and muscular figure of the lead in the film.

The popularity has resulted in an entire workout routine specifically designed for interested individuals to get a figure similar to Spartacus.

This very challenging style of routine became known as the Spartacus workout.

The Breakdown – The Spartacus Workout Routine

The Spartacus workout is a circuit of 10 exercises in total, these are know as exercise stations. All the different exercises are required to be carried out in the specified sequence as per the below table.

Each exercise session  lasts for a time period of 60 seconds, doing as many repetitions of the exercise as possible in that time while maintaining good form.

After every 60 seconds, take a 15 second rest before moving to the next  exercise station.After a full circuit is completed (10 exercise stations)  take a 2 minute break before completing circuit 2 more times

The Spartacus Workout Routine

 The Spartacus Workout Routine

Exercise Reps Duration Notes
1 Goblet Squat 15 to 20 60 sec
  •  Take a dumbbell into your hands and hold it vertically in front of your chest.
  • Part your feet, while keeping a straight back, while standing.
  •  Bend your hips back a little and get your thighs aligned with the floor, and in a sitting position.
2 Mountain Climber Max 60 sec
  •  Take a pushup position on the floor, with special care to keep the back and ankles well aligned.
  • Now, bend the right foot towards the chest and then resume it to the original position.
  • Follow the similar position with the left foot.
3 Single Arm Dumbbell Swing 15 to 20 60 sec
  •  Hold the dumb bell at arm’s length at waist height.
  • Bend your knees and hips, without changing the arched position of your back and swing the dumbbell between your legs.
  • Assume a standing position and hold the weight at shoulder height.
  • Swing the weight and change the arm every 30 seconds.
4 T Push-up 15 to 20 60 sec
  • Take  a pair of dumbbells in your hands and assume a pushup position, with  straight arms.
  • Now bend the elbows and lower the body so that the chest almost touches the floor.
  • Now lift the right hand with the dumbbell, with a straight arm and form a T.
5 Split Jump Max 60 sec
  •  Stand with your knees bent, with your feet 2 to 3 feet apart.
  • Your right foot should be kept forward.
  • Now adopt a lunging position, and jump so that both your feet leave the floor.
  • While in the air, attempt a scissor kick and land with your feet apart.
6 Dumbbell Row 15 to 20 60 sec
  • Take a pair of dumbbells and bend your torso until it is aligned with the floor, and hold the dumbbells at arm’s length.
  • Now assume a standing position, with the shoulder blades together, and the elbows bent.
7 Dumbbell Side Lunge and Touch 15 to 20  60 sec
  •  Take a pair of dumbbells and bend your body from  a standing position, by bending towards the right foot.
  • Push your hips forward and touch the dumbbells to the floor.
8 Push-up Position Row 15 to 20  60 sec
  •  Assume a pushup position with dumbbells in your arms.
  • Then lift the dumbbell in your right arm up to your chest, while maintaining a stiff posture.
9 Dumbbell Lunge and Rotation 15 to 20  60 sec
  •  Hold a dumbbell in your hands, underneath your chin.
  • Put your right foot forward, and lower your body while twisting your body in the right hand direction.
10 Dumbbell Push Press 15 to 20  60 sec
  •  Assume a standing position, with a pair of dumb bells in your hands, at shoulder level.
  • Bend your knees and push up with the legs.
  • Assume a standing position with the arms held upright over your head.

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