Spartacus Workout

Do this workout 3 days a week. Perform the exercises as a circuit, doing one movement after another. At each station, perform as many repetitions as you can in 40 seconds using perfect form. Rest for 20 seconds as you transition to the next exercise. After you've done all 10 exercises, catch your breath for 2 minutes. Then repeat the entire circuit 2 more times. If you find you can keep working for the entire 40 seconds, use a lighter weight. If you feel as if you could keep going hard for the additional 15 seconds, progress to a heavier weight.

Exercises

Set 1: 3 round

Break

30 secondi

Dumbell squat to alternating shoulder press And twist

40 secondi

Break

20 secondi

Mountain climber and push up

40 secondi

Break

20 secondi

Dumbbell side lunge and curl

40 secondi

Break

20 secondi

Plank walk up with dumbbells drag

40 secondi

Break

20 secondi

Dumbbell stepover

40 secondi

Break

20 secondi

Dumbbell single arm alternating clean

40 secondi

Break

20 secondi

Pushup position row and squat thrust

40 secondi

Break

20 secondi

Goblet squat and alternating reverse lunge

40 secondi

Break

20 secondi

Russian Twists

40 secondi

Break

20 secondi

Dumbbell straight leg dead lift and row

40 secondi

Break

2 minuti

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