NEW SPARTACUS VENGENACE WORKOUT AND CONTEST WINNERS This workout was created as part of Funk Roberts Spartacus Workout Face book Fan page Contest where followers submitted exercises to build the ultimate Spartacus workout in honor of the new Spartacus TV Series on – Vengeance on Starz and HBO. With over 100 entries from men, women and trainers. The 10 winners will receive a personalized Spartacus workout T-Shirt courtesy of Funk Roberts and Spartacus Workout Blog. SPARTACUS VENGEANCE WORKOUT The winners and their exercises are as follows: THE “OFFICIAL” SPARTACUS VENGEANCE WORKOUT Workout Instructions 10 Exercise Circuit – Complete 3-4 Full Rounds ROUND 1 – Perform each exercises in succession for 30 seconds of work followed by 15 seconds rest. Use this as your warm up, get used to the exercise, learn the technique and work up your cardiovascular system. ROUND 2-4 Perform each exercises in succession for 60 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 3-4 ROUNDS SPARTACUS VENGEANCE WORKOUT EXERCISE LIST 1. Alessio Man Makers – Kettlebell Rollback to Kettlebell Squat Jump to 2 Pushups to 4 Mountain Climbers (25lbs Kettlebell) 2. Exploding Star Pushups – Crouch Position to Plyometric Star Push Up 3. KB/DB Overhead Sit Up and Russian Twists – Overhead Sit up to Russian Twist (can be done with KB/DB or nothing) (20lbs KB-15lb DB) 4. Jumping Plyometric Lunges 5. Dumbbell T-Pushups – Dumbbell Pushups to Row and T-Raise (DB 25lbs) 6. Squat Thrust to Single Arm Dumbbell High Pull (DB 35lbs) 7. Boxer Burpees – Dumbbell Burpees to Standing 1-2 punch combo twice (8lbs) 8. Kettlebell Goblet Squat to Overhead Push Press (35lbs) 9. Cross Body Mountain Climbers 10 .Burpees Cubed – 3 Bodyweight Squats to 3 Burpee Thrusts to 3 Pushups to 3 Burpee Thrusts to 3 Jump Squats and repeat THE CONTEST WINNERS KENNETH ALESSIO – Kettlebell Rollback – Squat Jump – 2 Pushups – 4 Mountain Climbers DAVE JOHNSON – Exploding Star Pushups GAVIN HIGGINS – KB/DB Overhead Sit Up and Russian Twists JETH HUFFMAN – Jumping Plyometric Lunges REGGIE SANDERS – Dumbbell T-Pushups – Dumbbell Pushups – Row and T-Raise GEORGE S – Squat Thrust to Single arm Dumbbell High Pull BEN SCHAUFELE – Boxer Burpees GEORGETTE PANN – Goblet Squat to Overhead Push Press TROY PESOLA – Cross body Mountain Climbers ALFRED GUY – Burpees Cubed CONGRATS WINNERS!!!!!!!!
February 4, 2012