August 31, 2011

SPARTACUS BODYWEIGHT WORKOUT #3 – UP AGAINST THE WALL

You can get just as ripped and muscular, or lose weight and burn fat, with bodyweight circuits like this, than anything else today This workout is 9X more effective than doing the same old cardio for 45-60 minutes in the gym on a machine, burning more than 1000 calories and continuing the process 24 hours after the workout Don’t believe me? Try it for yourself Great 10 exercise Spartacus bodyweight workout that focuses on strength, conditioning, fat loss, explosiveness, muscular endurance, plyometrics, core/abs strength and more. Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. Take 15 seconds to transition between stations, and then move onto the next exercise. Rest for 90 seconds and repeat for 3 full sets 
  1. BUNNY HOP BURPEES
  2. SCORPION PUSHUPS
  3. FRONT TO REAR LUNGE – ALTERNATE
  4. PLANK TO PUSH UPS BUILD
  5. WIDE LEG RUNS
  6. JUDO PUSHUPS
  7. HINDU SQUATS
  8. BENT OVER ARM ROWS (FAST)
  9. JUMP SQUATS AND SIDE LEG RAISE
  10. 10. ALTERNATE ARM AND LEG RAISE
  Like the Spartacus Facebook Fan Page – http://www.spartacusworkoutfan.com   Get your Gymboss Timer ($19.95) delivered today at – http://tinyurl.com/funk-gymboss         Did you miss workout 1 and 2 Spartacus Bodyweight Workout 1 – http://www.youtube.com/watch?v=TmGrIx3k7nE Spartacus Bodyweight Workout 2 – http://www.youtube.com/watch?v=Gzq1g6GqG7Q&feature=related Get your free 4 week Spartacus workout program and http://www.spartacusworkout.com      

2 thoughts on “SPARTACUS BODYWEIGHT WORKOUT #3 – UP AGAINST THE WALL

  1. First of all i love the old school hip hop and the mix workout music. Secondly Funk Roberts Is the man i love these workouts, They are much imptoved but similar in some ways to old school H.S. and collegitate wrestling work outs that I used to do. I truly lovre because that stuff really got you into shape and this is even better, Keep ’em comin to me Funk Roberts.

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