September 30, 2011


SPARTACUS 2.0 WORKOUT FOR MMA #2 SPARTACUS MMA WORKOUT #2 Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and ab strength, lower body, power. 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.You get 15 seconds to transition between stations, and then move onto the next exercise. Take 2 minute break and finish 3 rounds   1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems) 2. DIVE BOMBERS 3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST 4. AB SCISSORS 5. DUMBBELL CLEAN AND PRESS 6. SIDE LUNGES 7. SWISS/STABILITY BALL AB ROLL UPS 8. MEDICINE BALL SLAMS 9. RUN AND GUN WITH SPRAWL 10.BOSU BALL ALTERNATE KNEE STRIKES GET YOUR GYMBOSS TIMER FOR 19.95 –  

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