SPARTACUS WORKOUT FOR STABILITY, BALANCE AND STRENGTH SPARTACUS SINGLE LIMB WORKOUT FOR STABILITY, BALANCE AND STRENGTH Workout Instructions 10 Exercise Circuit – Complete 3 Full Rounds – 25 Minutes Perform each exercise in succession for 30 seconds of work followed by 10 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. Then repeat 2 more times. EXERCISE LIST 1. Standing One Arm Shoulder Press – Left 2. One Leg Swiss Ball Leg Curls – Left 3. Standing One Arm Shoulder Press – Right 4. One Leg Swiss Ball Leg Curls – Right 5. Single Leg and One Arm RDL – Left (Romanian Dead Lift) 6. One Legged Bent-Over Left Arm Rows 7. Single Leg and One Arm RDL – Right (Romanian Dead Lift) 8. One Legged Bent-Over Right Arm Rows 9. One Arm Sprawls – Right 10. One Arm Sprawls – Left What You Need: Gym Boss Timer: http://tinyurl.com/yllwjdt The other night Angela and I decided to change up the workout a bit and focus on single arm and leg movements. Single limb workouts are designed to improve muscle strength as well as core stability and balance. If you think about it, most movements of the human body are unilateral, meaning one limb is stressed more than the other at any given time. Athletes as well need to develop not only prime moving muscles, but also stabilizers as well to be effective, generate power and strength and most important to prevent injuries. Take running for example; the movement requires strength from each leg. If the stabilizing muscles in you’re the leg that is not striking the ground isn’t strong, you can fall over or get injured very easily. Performing single leg exercises actually recruits more muscle groups at the same time because not only are the prime movers being worked; the stabilizer muscles from head to toe are being engaged to ensure that your body stays stable throughout each exercise. When you train one limb at a time, it is a great way to correct any muscle weaknesses or imbalances that you may have. So add single limb movements or workout into your training regime and you will see an improvement in your balance, stability and core strength.
WORKOUT FOR FIRM GLUTES, LEGS, ARMS AND CORE I did this Spartacus workout with my cousin Lady Spartan D-Mo. (AND YES I WORKED OUT IN TRACK PANTS AND NO SHIRT – LMAO). It’s quick and effective. Took us under 30 minutes and we were both drenched. This workout is fantastic for firming your glutes, legs, arms and core as well as burning your unwanted fat. This workout targets all the problem areas for a woman. Your glutes, legs, arms and core. All you need is a kettlebell or dumbbell and you are set. Workout Instructions – 10 Exercise Circuit – Complete 3 Full Rounds – 25 Minutes Perform each exercise in succession for 30 seconds of work followed by 10 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. Then repeat 2 more times. EXERCISE LIST 1. Alternate One Arm Kettlebell Swings 2. Dive Bombers 3. Plyo Split Squats 4. Alternate One Leg V-Ups 5. Plyo Kettlebell Sumo Squats 6. Spiderwoman Planks 7. Kettlebell Meet the Queens 8. One Leg Table Hip Thrusts 9. Pyramid Glute Kickbacks 10. Star Burpees and Kettlebell High Pulls WHAT YOU NEED: Gym Boss Timer: http://tinyurl.com/yllwjdt Kettlebells – Dragon Door: http://www.dragondoor.com/shop-by-department/kettlebells/?apid=4be946acb37d2 Post Workout Protein Drink: http://funkroberts.getprograde.com GET YOUR PINK GYMBOSS
LADY SPARTACUS KETTLEBELL WORKOUT I had the pleasure of working out with Lady Spartan Estella Hom this weekend. Estella has her own body transformation through fitness and nutrition losing more than 60 pounds a few years back and keeping it off ever since. Estella is also a Kettlebell Long Cycle Champion (Clean and Press reps in a slotted time) winning GOLD at the Arnold Classic last year, so she knows how to throw around the kettlebells. It only made sense to create a kettlebell workout for our session. Most KB exercises that you see are generally linear movements, but attending a recent seminar with kettlebell Expert Steve Maxwell, Estella wanted to throw in some circular kettlebell movements to really maximize our training. The result is the below workout that targets the entire body and cardio system, as I was soon to find out. I am still sore from the workout. The bottom line is you are going to build lean muscle,in crease your metabolism to help you burn fat and get a great cardio workout all in 30 minutes. SPARTACUS KETTLEBELL WORKOUT FOR WOMEN Increase Lean Muscle, Burn Fat and get a Cardio Workout in 30 minutes with this workout SPARTACUS KETTLEBELL WORKOUT – LADY SPARTAN – ESTELLA HOM Workout Instructions 10 Exercise Circuit – Complete 3 full circuits 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 circuit in succession you will rest for 2 minutes. Then repeat 2 more times. EXERCISE LIST – Estella used 30lbs kettlebell KETTLEBELL (KB) ALTERNATE ONE ARM SWING KB CIRCULAR CLEANS – RIGHT KB BOTTOMS UP ALTERNATING LUNGE KB CIRCULAR CLEANS – LEFT KB SQUAT AND TWIST – RIGHT KB STANDING TRICPES EXTENSIONS KB SQUAT AND TWIST – LEFT KB SHOULDER PRESS – RIGHT KB SHOULDER PRESS – LEFT KB CORE ROWERS GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt
Spartacus Workout, Lady Spartacus challenges you!
LADY SPARTACUS BODYWEIGHT WORKOUT WITH ESTELLA HOM A high intensity interval training body weight and plyometric workout designed to burn fat, and work your entire body. Based on the Spartacus Workout Challenge from Men’s Health magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds.