Spartacus Workout

Directions: Do this circuit 3 days a week. Do as many reps as you can (with perfect form) in that time. 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.

Exercises

Set 1: 1 round

Horizontal Goblet Squats

1 minuto

Rest

20 secondi

Mountain Climbers

1 minuto

Rest

20 secondi

Single Arm Dumbbell Swings

1 minuto

Rest

20 secondi

T-Pushup

1 minuto

Rest

20 secondi

Lunge Jump

1 minuto

Rest

20 secondi

Dumbbell Bent Over Rows

1 minuto

Rest

20 secondi

Dumbbell Side Lunge and Touch

1 minuto

Rest

20 secondi

Dumbbell Renegade Rows

1 minuto

Rest

20 secondi

Dumbbell Lunge and Rotation

1 minuto

Rest

20 secondi

Dumbbell Push Press

1 minuto

Rest

1 minuto

Set 2: 1 round

Horizontal Goblet Squats

1 minuto

Rest

20 secondi

Mountain Climbers

1 minuto

Rest

20 secondi

Single Arm Dumbbell Swings

1 minuto

Rest

20 secondi

T-Pushup

1 minuto

Rest

20 secondi

Lunge Jump

1 minuto

Rest

20 secondi

Dumbbell Bent Over Rows

1 minuto

Rest

20 secondi

Dumbbell Side Lunge and Touch

1 minuto

Rest

20 secondi

Dumbbell Renegade Rows

1 minuto

Rest

20 secondi

Dumbbell Lunge and Rotation

1 minuto

Rest

20 secondi

Dumbbell Push Press

1 minuto

Rest

1 minuto

Set 3: 1 round

Horizontal Goblet Squats

1 minuto

Rest

20 secondi

Mountain Climbers

1 minuto

Rest

20 secondi

Single Arm Dumbbell Swings

1 minuto

Rest

20 secondi

T-Pushup

1 minuto

Rest

20 secondi

Lunge Jump

1 minuto

Rest

20 secondi

Dumbbell Bent Over Rows

1 minuto

Rest

20 secondi

Dumbbell Side Lunge and Touch

1 minuto

Rest

20 secondi

Dumbbell Renegade Rows

1 minuto

Rest

20 secondi

Dumbbell Lunge and Rotation

1 minuto

Rest

20 secondi

Dumbbell Push Press

1 minuto

Rest

1 minuto

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