January 25, 2012


SPARTACUS “SPARTA” ADVANCED WORKOUT Workout Instructions 10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise. After you complete all 10 exercises or one round in succession you will rest for 2 minutes. COMPLETE 3 ROUNDS SPARTACUS SPARTA WORKOUT 1. Burpee Forward and Lateral Box Jumps – Plyometrics, Power, Explosiveness, Cardio, Total Body Strength 2. Buzz Saw Plank – Core, Upper Body 3. Two and One Arm Kettlebell Swings (70lbs) – Two Arm and Alternate One arm Swing) – Lower body, Glutes, Explosive and Cardio 4. Side to Side Lateral Push Ups – HANNIBAL SPECIAL – Upper Body, Shoulder, Core and Abs, Balance, Muscular and Body Strength 5. Dumbbell Clean and Press Left (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength 6. Abs Spring Ups – Abs Strength 7. Dumbbell Clean and Press Right (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength 8. Double Plyo Push Ups to Bunny Hop – Plyo-upper Body, Explosiveness, upper body strength 9. Reverse Lunge and Curl (20lbs)- Lower Body and Biceps Strength 10. The Prowler aka The Finisher (5lbs) – Cardio and Conditioning, Shoulder muscular endurance PLEASE LEAVE YOUR COMMENTS BELOW


  1. Hi funk,
    just finish with 60/15 and 3 set/
    One of the most insane workout you have ever posted ! i’ve found burpees a little dangerous when you are tired.
    and hannibal push up are definitely hardcore !
    overall it’s a perfect sample of what can be a more advanced workout.
    Many thanks for sharing your passion with us !

    • Hey MRTA,
      Amazing Job! and I will agree the burpees can be really tough when you are tired, but make sure TECHNIQUE is first, even if you have to slow the burpee down.

      I am impressed and thank you for your support – Much more to come


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