SPARTACUS ADVANCED WORKOUT

[dominict1981]

Your a man from my own heart funk. Love your workouts and love 90s hip hop. Keep up the amazing work. Your a triune gentleman. Peace

[hanz2lk]

Gave this a go last night. Switched a couple execises like the Buzz Saw to a variation of pushups.... Spiderman to Dive bomber

Also the AB spring to speed skater/lunge....

Totally kicked my butt and my friends. I need to work on the Double Plyo Push Ups to Bunny Hop - Plyo-upper Body, Explosiveness, upper body strength.

After the workout I was playing around with a few exercises. Plyo pushup to Box Jump.

[marcroops]

@hanz2lk Love it Hanz2lK. I like how you incorporated your own exercises into the template. And I think I will try the Plyo Pushup to Box Jump tonight before a crush a group of trainees with a Spartacus Workout - Cheers and thanks - Funk

[hanz2lk]

@marcroops

Bad idea doing two push up exercises one after another. will stick with the plank. First round, we lasted until the 7th round. then took a couple minutes breather. 2nd round got up to 4...

[MrShockj]

Thank you do much for all the workouts. They have definitely made me stronger. KEEP

IT UP AND GET IT DONE!!!!

[marcroops]

@MrShockj Thank you MrShockJ - More to come and make sure to hit up the SpartacusWorkoutBlog for a ton of workouts and nutrition information - Funk

[aceracc323]

Thank For The Music Funk. I wish You Could Bottle up & Sell Some Of Your Energy.

[marcroops]

@aceracc323 lol- Thanks Aceracc323! You will love the music and I will continue to pour out the energy - Funk

[tsmortimer]

My goal is to ONE DAY be able to do this workout. 

[marcroops]

@tsmortimer Hey TS, start of slow, perhaps 30sec of work followed by 15 sec rest for 2 rounds week 1 - then 3 rounds week 2. Increase the interval to 45-15 week 3-4 and in week 5 60-15. Head over to spartacusworkout website and get the free program. Start with this type of schedule for the program and gauge your results - YOU WILL GET TERE, JUST WORK HARD - Funk

[tsmortimer]

@marcroops hey man thanks for the encouragement - it really helps. I'm getting there - when I started your workouts I couldn't do 5 consecutive pushups; well, I can do 5 and MANY more, now. (Because that's how I measure! lol). Thanks again.

[an7d7y]

have not heard this song since grade 8 haha.good work Funk

[marcroops]

@an7d7y Killer Track!!!! - Funk

[DogsPrettylady]

Oh dear......I am looking forward to doing this next week....kinda :-/

I do your workouts Monday, Wednesday, and Fridays, weights on Tues and Thurs, and karate.....well everyday. But since adding your workouts I have noticed HUGE advances in my fitness level. Thanks Funk!!

[marcroops]

@DogsPrettylady Hey DogsPrettyLady - When do you rest? You have ot take time for your body and muscles to rest, recoup, recharge and grow. Your current schedule will lead to overtraining, fatigue and injuries, especially with Karate everyday. My advice is stick with the Spartacus workouts and Karate, not sure what you goals are with weight training.

[marcroops]

@DogsPrettylady PART 2 - You will see faster results with the 3 day Spartacus workouts, Karate and rest. With this type of schedule, you must have a clean diet, feeding your body and energy systems. Love your intense training, but just want you to get the rest you need so you are able to train and give 100% all the time. Plus get incredible results. I ONLY train 4 days a week. All Spartacus Workouts and it has been that way for years (unless I was training for my Muay Thai fight) - Funk

[edu243346]

For 6 months I hmmd and halled about getting a gymboss timer, finally got one of them and I now see what your talking about Funk........one of the best $20 investments I ever made, sweated more during the 1st gymboss use than in the last 6 months I think.....thanks Funk!

[marcroops]

@edu243346 Hey EDU, with the GYMBOSS TIMER you love it and hate it (especially when you want the damn thing to beep during a tough interval) but no doubt, the Timer is the true test of your fitness. You can't cut corners, you can't lounge around, you can't waste time! It will help you get everything out of you workouts! I live by my Gymboss and for $20.00 I think I have 20 or so - lol - Funk

[MyLesPaul13]

Hey Funk,

I'm a teenager and I was wondering what you recommend. Do you think I should stick with your two videos for teens (Home Chest and Abs Workout For Teens) (Spartacus Workout for Teens) or download the ones on your website and use those? I also don't really know when to do them. Can you please respond and give me some advice?

Thanks

[marcroops]

@MyLesPaul13 Hey MyLesPaul, my advice is to download the Spartacus Bodyweight Workout Program (see the Youtube info section above) and start with the 4 week program. It lays out a great schedule and you can begin with the beginner intervals - Good Luck - Funk

[fiddlebender88]

Hannibal for king! Man, you got me already on the first exercise. If only I could get somekind of a box to use I would absolutely try this out. Looks like a killer workout!

[DogsPrettylady]

@fiddlebender88 I use a bench for my box jumps. I have small feet so I'm not sure if it would work for you or not, but it might be worth a try. Hope this helps :)

[fiddlebender88]

@DogsPrettylady I do have a bench here I could try and just clear the floor a bit more (dumbbells and other stuff laying around lol). I don't have big feet either so I think it'll do unless I find something better.

[marcroops]

@fiddlebender88 Hey Fiddle, LOVE HFK. He is awesome. The first exercise is a killer, apparently the hardest burpee in the world (according to YouTube - lol) Try using a step, or a BOSU ball or you can build a box (easier said than done, I know) - Anyway Thanks - Funk

[esco0101]

Good shit man, keep it up....and that track list is sick!!!! Best time in hip hop IMO, brought back memories of high school and college.....

[marcroops]

@esco0101 Thanks so much - Love 90's hip hop - Funk

[LloydChristmas777]

Hey Funk, did you get those muscles by only doing these Sparta type workouts? Any traditional weight lifting? I lift like crazy and I barely gain. My guess is that it's because I don't sleep well. Quite frustrating actually.

[jeyel71]

@LloydChristmas777 Yeah, I would like to know too. MOre like Can you get into such a shape by just doing spartacus workouts?

[marcroops]

@jeyel71 Hey Jeye - Absolutely you can. Also your nutrition has to be clean too - 6 smaller meals a day, protein with each meal, carbs in the am and after training, veggies with all meals and NO JUNK!!!! I just received a success story from a guy that was 252lbs and then got down to 215lbs (weight is approx) and after using Spartacus Workouts he is now 185lbs ripped and he says he is always ripped and he is also triannig for muay Thai fight - So yes, you can defintiely get ripped with SPARTACUS

[marcroops]

@LloydChristmas777 Hey Lloyd, 100% I got this body while doing Spartacus type training. The traditional weight training got me to 205lbs and puffy, with no abs. Once I changed to Spartacus type HIIT, athletic training, kettlebells, bodyweight and more multi-muscle movements my body transformed like never before. I am always 182-185, ripped and have more strength than when I was 205lbs lifing traditionally. Depends on you goals, Bodybuilders need traditional lifts, if you want athletic Spart

[hardstylerforlife1]

@marcroops hey funk, i feel like the best workout type would be a three day semitraditional lifting schedule with push, pull, and the legs each on seperate days and then these workouts inbetween. i am going to try it out.

[rogotiz3]

Fck yeah! Great video bro! Getting pumped!

[Elplatiado13]

Can u please do a cardio workout video that's intense but only body weigh and a leg workout I'm a soccer player and I need stronger legs please help me !!!!

[GiacomoKnox]

Damn good workout, bro! Can't wait to try it!