DIRECTION
Perform 1 set of each exercise in succession. Each exercise lasts 45 seconds. Do as many reps as you can, with perfect form, in that time, and then move on to the next station. Take a 15 second rest between exercises. (45-15 interval)
After you have completed all 10 exercises, rest for 90 seconds then repeat two more times for 3 complete rounds.
If you can’t go the entire 45 seconds, rest a few seconds and then resume until your time at that exercise time is up. Use a weight that’s challenging .
This workout should not take more than 30 minutes total.
Warm up and stretch after your workout
SPARTACUS 2.0 WORKOUT- KETTLBELL HIGH PULLS
- HINDU PUSHUPS
- JUMP SQUATS
- HIP THRUSTS
- CLEAN AND PRESS
- ATL BACK LUNGE (WITH CURL)
- SWISS BALL V-UPS
- KB PULLOVER
- SPRAWLS
- T PUSH UPS
Funk's 8 Week Spartacus Workout 2.0 Body Transformation - June-July 2011
Good to see a tleant at work. I can’t match that.
So much info in so few words. Tostloy could learn a lot.
hi funk ! i’ve just finish spartacus 1.0 last week and do this preview. For me this new format 45/15 is much easier : is it normal? why this choice?
Hey MTRA, This is just one of the early workouts for Spartacus 2.0…60-15 will be a staple for the later workouts in the program…it is going to kick-ass…You can always up the intervals to 60-15, if this is too easy, but Spartacus 2.0 will be progressive.
Congrats on the finishing Spartacus 1.0 and stay tuned for Spartacus 2.0 Blood, Sweat and Glory..YOU WILL LOVE IT AND HATE ME…lol
Funk