Spartacus Workout

Do this circuit 3 days a week. 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. If you can't go the entire minute, rest a few seconds and then resume until your time at that station is up. Use a weight that's challenging for 15 to 20 reps.

Exercises

Set 1: 3 round

Vertical Goblet Squats

1 minuto

Rest

15 secondi

Mountain Climbers

1 minuto

Rest

15 secondi

Single-Arm Dumbbell Swings

1 minuto

Rest

15 secondi

T Push Ups

1 minuto

Rest

15 secondi

Split Jump

1 minuto

Rest

15 secondi

Dumbbell Bent Over Rows

1 minuto

Rest

15 secondi

Dumbbell Side Lunge and Touch

1 minuto

Rest

15 secondi

Push Up Position Row

1 minuto

Rest

15 secondi

Dumbbell Lunge and Rotation

1 minuto

Rest

15 secondi

Dumbbell Push Press

1 minuto

Rest

2 minuti

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