The Sexy Spartacus Workout

Aug 27, 2011 by

Spartacus Workout
Today I did one of my recent favorite workouts that I found by an accident. Β It was tough and I had to rough it out, you have no Idea the relief I felt after completing it. This is the famous ” Spartacus Workout “. I changed a couple of things to make it fit me more, I also did this workout last week, but I was using weights in the exercises that I didn’t use today. I am posting my scores at the bottom of the post.
This workout is about 32 minutes long and has 10 exercises and it will target all of the muscles in your body, you might not even remember your own name after you’re done :).

 

The Sexy Spartacus Workout Video

 


Workout Explanation

 

Set your timer Gymboss Max for 13 intervals of 15 seconds ( rest interval ) and 1 minute ( maximum effort ). There is 10 exercises total, but some of them I did on each side sited of switching sides throughout the interval ( it’s more challenging this way ). I completed 2 rounds, if you are daring you can complete 3 ( I will go for 3 next time πŸ˜‰ ).

  • 1. Goblet Squat & pulse ( the original workout is just the goblet squat, but because I am using a low weight 10 lbs adding an extra pulse makes the exercise more effective. I don’t like to use higher weights, because I don’t want to get bulky muscles on my legs ).

 

  • 2. Mountain Climber

 

  • 3. Single Arm Dumbbell Swing – I did a separate interval for each arm.

 

  • 4. T- Push Up – I didn’t use dumbbells this time, but I am going to use them when I revise this workout.

 

  • 5. Jump Squats- I really like the use of arms in these types of jumps, It creates more challenge on the movement, and works your whole body instead of just legs.

 

  • 6. Dumbbell Row

 

  • 7. Side Lunge & Touch – I didn’t use dumbbells for this exercise and I also added an extra twist on the ricing part while squeezing my glutes. I feel like it’s more effective.

 

  • 8. Push-up Position Row

 

  • 9. Dumbbell Backward Lunge & Rotation – I did it on one side at the time instead of switching the legs. ( in the original workout this is a front lunge )

 

  • 10. Dumbbell Push Press

 

Here is the link to the original Spartacus Workout ( I found in on StumbleUpon ).

 

My scores

1. Goblet Squat – 13, 14

2. Mountain Climber – 69, 72

3. Single Arm Swing – Right arm 30, 29 Left Arm – 28, 29

4. T-Push-up – 15, 12

5. Jump Squat – 23, 23

6. Dumbbell Row – 25, 22

7. Side Lunge – Right Leg – 18, 18 Left Leg – 19, 17

8. Push-up Position Row – 20, 16

9. Backward Lunge & Rotation – Right Leg 11, 15 Left Leg – 11, 13

10. Dumbbell Push Press – 16, 15

Always remember proper form rather then just raising for repetitions, it is best if you do less reps with proper form, then more reps with bad form.

 

 

Spartacus Workout

 

If you are having trouble watching the video on the site, you can watch it here on YouTube.

 

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  • Paulajaniak

    very nice website just discovered nice workout as well will try tomorrow

  • Mirta16

    Hello, Tatianna!
    I
    completed this workout on 01 of November 2011.

    Here is my
    score:

    1. Goblet
    Squat – 17, 20;

    2.
    Mountain Climber – 106, 110;

    3. Single
    Arm Swing – Right arm 32, 35; Left Arm – 34, 33;

    4.
    T-Push-up – 10, 12 (with 4 kg dumbbells each);

    5. Jump
    Squat – 28, 28;

    6.
    Dumbbell Row – 26, 34;

    7. Side
    Lunge – Right Leg – 17, 18; Left Leg – 17, 19;

    8. Push-up
    Position Row – 34, 31;

    9.
    Backward Lunge & Rotation – Right Leg 15, 15; Left Leg – 15, 15;

    10.
    Dumbbell Push Press – 21, 22.

    • I loved this workout, I want to go try 3 rounds next time I do it.

      • Mirta16

        I am with you!!!

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  • daybelis garcia

    I did this one today and boy was I dripping sweat, I did all 3 rounds too:)
    1. 13,14,12( goblet squat with pulse)
    2.71,70,50( mountain climbers)
    3.27,26,26( left arm swing)
    4.27,26,25( right arm swing)
    5.13,12,11( t push ups with no weight)
    6.29,27,23( jump lunges)
    7.19,15,15( dumbbell row)
    8.17,16,16( side lunge with touchdown)
    9.22,20,20( pushup position rows)
    10.15,13,12( push press)
    I did all the moves with 15 lbs dumbbells, after wards did 15 minutes of jump roping. I enjoyed the workout but nothing beats yours lol

    • Thank you sweetie :), I now see I’ve been missing some comments

  • Lina Ε lapikait? Kiz?

    Wow. Very good workout. Just did it. My results: 1) 16/18 (3 kg) 2) 84/80 3) r. 32/31 4) l. 33/32 5) 10/10 (dumbbells each 3 kg) 6) 33/32 7) 23/25 (dumbbells each 3 kg) 8) r. 18/19 9) l. 20/20 10) 24/22 (dumbbells each 3 kg) 11) r. 15/16 (3 kg) 12) l. 15/16 (3 kg) 13) 20/18 (dumbbells each 3 kg).

    • Thank you for sharing Lina πŸ™‚

  • Thank you so much Estefania :))

  • OMG I just now start to notice all of the comments I missed πŸ™

  • tee_w

    That was fun! I used my 20.5lb sandball for goblet squat, and the one arm swings, used 2-20lb dumbbells for rows, 10 lb dumbbells for renegade rows, one 15lb dumbbell for lunges, and 2-15lb dumbbells for the push press. Its encouraging seeing your progress, your form is much better now and you can handle more weight now. I also can be a little closer to your scores in these older ones! Lol
    I also did two rounds, then did 45 alt. calf raises holding the 15lbers, 5 min various swinging with my new little 5lb kettlebells and 5 min hula hoop!
    Goblet squat & pulse – 17,13
    Mountain climber – 68,59
    One arm swings L – 31,32
    One arm swings R – 31,31
    Santana pushup – 10,10
    Back lunges (I don’t jump) – 25,24
    Dumbbell bent rows – 21,18
    Side lunge & chop L – 25,15
    Side lunge & chop R – 19,15
    Renegade row – 17,11
    Back lunge & twist L – 10,10
    Back lunge & twist R – 9,10
    Dumbbell push press – 13,13
    Thanks a bunch!

  • JB

    Loved this workout and your twist on it! Did 3 rounds – had to dig deep and I got to use all my diff equipment (kettelbells for swings and goblet, sandbag for rows, medicine ball for side lunge touch and the lunge twist and dumbells for the push up row. So switching equipment really made this fun πŸ™‚
    1. 22,20,27
    2. 124,132,120 (each mountain step in was 1 rep)
    3. R – 37,37,36; L – 36,38,39
    4. 11,12,12
    5. 27,26,29
    6. 23,27,23
    7. R – 18,18,22; L – 18,18,21 on the last round I dropped the weight and went for burn out
    8. 26,26,30
    9. R – 21,20,21; L – 20,20,21
    10. 21,21,21 – love to hate this move πŸ™‚
    Can’t wait to do this workout again. Thanks Tati

  • My posting from this morning didn’t show…crazy Disqus.
    My warm up was a mini bodyweight of the Sexy Spartacus routine with any jumps. I set my timer for 20secs of 30 rounds, my speed was slow. After the warm up I did 5 mins of dynamic stretches.
    I aimed for 3 rounds but I was spent by the second…I’ll try for 3 rounds the next time I do this routine.
    1.20-18 (10lbs KB)
    2. 57-58
    3. R-Arm: 21-20; L-Arm: 22-22 (10lbs KB)
    4. 11-10
    5. 34-34 Jump Lunges ( I did as on the video, the write up said jump squats)
    6. 24-20 (8lbs DBS)
    7. R-Leg:19-19; L-leg:17-16
    8. 20-17 (8lbs DBS)
    9. R-20-13; L-18-15
    10. 20-17 (8lbs)
    I took a 5 mins break then went for a 30 mins jog. Cool down and stretching 10 mins.

  • I did 2 rounds of this great workout
    1 20-20 with 2 5lbs CD
    2 70-72
    3 R arm 26-28 and the same for L arm
    4 15-12
    5 25-25
    6 25-26
    7 R 18-18 L 18-19
    8 24-22
    9 R & L 15 for both legs
    10 20-20
    Thanks!

  • oberlee

    I did this tonight! Every few weeks I like to vary it up with full body routines. Been wanting to do this for a while. πŸ™‚

    I changed a couple things, just slightly. I added weights to some that didn’t have it in the description, as I’ll mark below. And I changed the one-handed swings to two-handed, only I did it twice. πŸ™‚ I also added a pulse to the back lunge to give it some oomph. I made the push presses thrusters, as well. For fun. For “fun.” πŸ™‚

    goblet squat: 21(20lb)-19(25lb)
    mc’s: 83-65
    35lb, 2 handed swing: 37-36
    35lb, 2 handed swing: 36-36
    T push up (two 5lb): 12-12
    jump lunge: 33-33
    dumbbell row (two 20lb): 24-23
    side lunge and twist L: 17(10lb mb)-17(20lb db)
    side lunge and twist R: 18(10lb mb)-15(20lb db)
    renegade row (two 20’s): 18-21
    back lunge and pulse and twist L: 20(10lb mb)-17(20lb db)
    back lunge and pulse and twist R: 21(10lb mb)-17(20lb db)
    thruster (two 20lb db): 14-12

    I thought I would do 3 rounds, but after 2 I was done! Maybe some day when I have extra energy. I did do a short finisher of 10&10×12 of jump lunges and reptile push ups, which I call 4MOH (4 Minutes Of Hell). Great workout, and I really appreciate your take on it, because it suited me. I was talking tonight to my boyfriend about how workouts like this, that are tailored to men, are balanced differently than workouts for women. That is, I can actually take a lot more weight on my lower body than he can, whereas, of course, I can’t take near the amount on my upper body. Anyway, thanks again, Tati. πŸ™‚

    • Jeanne

      wow, oberlee, you used quite a bit of weight! Respect to a strong lady!

  • Jeanne

    I am also changing and mixing it up a little these 6 weeks, and decided to do full body workouts for a couple of weeks. Have been wanting to do this WO for a while now, and was very excited. So excited that I did 3 rounds of it. Used 6,5 kgs (14 lbs) dumbbells all the way, and I am looking forward to a nice burn tomorrow. The swing was a bit easy to do though. I seriously need to get some more heavy equipment!

  • This is my second go at this routine. Its as hard as the first time I did it…this time I completed 3 rounds. The plan was to do a 10 minutes light cardio afterward, no chance of that happening or even attempting a round of my abs challenge.

    Warm up: 10 minutes, followed with 3 rounds of 50 seconds elevated plank on a med ball.

    1. 23-22-19 (10lbs KB)
    2. 46-42-44
    3. R-arm: 25-24-24 L-arm: 26-24-25 ) 10lbs KB
    4. 13-14-11
    5. 35-32-27 (jump lunges)
    6. 21-20-19 (8lbs DB)
    7. R-leg: 19-20-16 L-leg: 20-17-16
    8. 14-12-10 (8lbs DB)
    9. R-leg: 14-12-13 L-leg: 14-13-12 ( 10lbs KB)
    10.19-19-16 (8lbs DB)
    I needed to take a break before even attempting a cool down. I finished with 10 minutes of stretching. Day 8 abs & core challenge awaits me.

  • I’m a sucker for punishment, my third time at TSSW. I think I’ve done all the improvement I can on this, I left my gut behind on the floor…I’m at maximum effort…I tasted my salty sweat. No house cleaning today for me.

    Warm up: 10 minutes, then day 5 of 7 days abs challenge.

    Timer was set for 39 rounds.
    1. 30-28-26(10lbs KB)
    2.89-80-72
    3. R-arm: 37-37-28 L-arm: 37-33-30 (10lbs KB)
    4. 19-19-17
    5. 48-40-45 (jump lunges)
    6. 33-32-30 (8lbs DB)
    7. R-leg: 31-29-26 L-leg: 29-30-26
    8. 16-16-15 (8lbs DB)
    9. R-leg: 22-17-22 L-leg: 19-22-21 ( 10lbs KB)
    10.29-25-23 (8lbs DB)

    I was shaking at the end of this, took a long break before doing my 10 minutes of stretching.

  • This is my number one full body routine…<3 <3 it. I increased both the rest and max interval this time. I had a challenge to do after this, but I didn't have any energy left.. My new goal with this routine, is to do the challenge next time.

    Warm up: Basic Warm Up Routine

    Timer was set for 39 rounds.
    1. 34-31-29 (10lbs KB)
    2.125-114-114
    3. R-arm: 38-38-38 L-arm: 39-37-35 (10lbs KB)
    4. 21-20-221
    5. 52-48-45 (jump lunges)
    6. 35-34-31 (8lbs DB)
    7. R-leg: 33-30-30 L-leg: 30-30-28
    8. 16-16-14 (8lbs DB)
    9. R-leg: 25-25-22 L-leg: 25-22-24 ( 10lbs KB)
    10.32-29-25 (8lbs DB)

    I was shaking at the end of this, took a long break before doing my 10 minutes of stretching.

    • Wow! this is my fifth time doing this one…I think there is maybe one/two another routines on this site that I’ve done 5 times.

      Warm up: 10 sec rest/ 40 sec max for 10 rounds, followed with 3 minutes dynamic stretches.
      1. Mid knee jump rope
      2. Spiderman side to side knee tucks

      Timer: 39 rounds 20 sec rest / 1:15 max..
      1. 25-25-25 (15lbs KB)
      2.85-82-84
      3. R-arm: 37-37-36 L-arm: 36-37-33 (15lbs KB)
      4. 20-19-19
      5. 44-42-42(jump lunges)
      6. 28-30-28 (15lbs KB)
      7. R-leg: 28-30-29 L-leg: 30-30-27
      8. 19-18-16 (8lbs DB)
      9. R-leg: 22-19-19 L-leg: 20-1917( 15lbs KB)
      10.18-17-18 (15lbs KB)
      Cool down & stretched for 12 minutes.

  • Olga Tihencaia

    1.Goblet Squat: 17 24

    2. Mountain Climber – 70 80

    3. Single Arm Swing – 30 32/31 32

    4. T-Push-up – 14 14

    5. Jump Squat – 27 32

    6. Dumbbell Row – 23 27

    7. Side Lunge – 17 18/19 19

    8. Push-up Position Row – 22 23

    9. Backward Lunge & Rotation – 15 15/14 15

    10. Dumbbell Push Press – 17 17

  • Olga Tihencaia

    1.Goblet Squat: 22 23 21

    2. Mountain Climber – 60 72 75

    3. Single Arm Swing – 33 30 3033 30 29

    4. T-Push-up – 11 12 11

    5. Jump Squat – 25 23 23

    6. Dumbbell Row – 20 20 22

    7. Side Lunge – 18 18 1716 18 18

    8. Push-up Position Row – 221 20 22

    9. Backward Lunge & Rotation – 15 14 1414 14 14

    10. Dumbbell Push Press – 15 15 15

    ? ???? ??? 3 ?????))