just tried it for the first time...as it is, im struggling to stay alive just to type this message...and im not unfit...this is a good calorie burner and toner...just dont be disappointed if u dont complete it all the way the 1st time...
should'nt you be built like a spartan or at least be big before you teach the work out although props for trying! gotta say though I'm bigger than you you none of this gay stuff just work hard in a real job and eat big and healthy and yeah what the fuck you using as weights???
this looks similar to one of the GSP RUSHFIT videos. but instead you do 5 different moves rest for 30 seconds do 5 more rest for 30, and so on for 5 rounds. in total they are only about 30 min utes long so they are shorter. but its still an awesome work out
I have just recently bought some new dumbells with extra weights but they are round. Been recommended this workout by a friend, is it ok to do the pushup exercises with round dumbells or will they just want to roll out on me?
@Crowefit Well I did the workout today with round dumbells and I have a patio area where I usually work out. I just had the dumbells on the grass by the edge for the push up positions and they didn't roll at all. Although I did need to spread my legs a bit for the T-push ups as they were trying to roll out on me. Otherwise it's a killer workout, really enjoying it!
@spaxed101 take care not to twist ur wrists! but it's recommended for beginners to build on core muscles so that they get extra stability when doing push ups and to make easier to do push ups with round dumbells. Oh and don't do wide grip push ups! you're just asking for an injury that way... keep it to standard width or military push ups!
If you are a bit overwieght and not as in shape as this dude; I recommend doing the first set at 60sec, the second set at 45sec, and the 3rd set at 30 sec; then extend your times from there. An over weight person will be already working 3-4 times harder than this dude because he is already in shape. This workout will kick you ass, but adjust the time so you stick with it until you are in better shape for the full 60 sec per 3 sets.
eres un matao, como tus padres abran la puerta te abren la cabeza, aparte nse de que das lecciones si estas mas seco k un bicho palo, haznos un favor y pinchate.
@FerDyShowUp Pretty much just cut out most my sugars/carbs (no pop or juices, decreased fruit, less bread, less pasta, etc), ate a lot of lean meats and a ton of vegetables, and worked out really hard! Thanks for the post!
he did the mountain climber all wrong, your meant to take each leg up slowly and seperatly so to work your obliques, also you need to have a straight back. this guy has an arched back and is making it out to be a power exercize when it's not.
Go to gym , eat chicken ... This is stupid ...This exercises are for losing weight not gaining Crixus like muscules ...Also there is a better exercise for losing weight , running and eating chicken...
Hi I'm 15 and am really into spartacus and working out so I figure why not do the official spartacus workout . I have two 15 pound weights and will be using them for now. I'm just wondering if this workout will stunt my growth??
is this all they did or did they have other workouts for their abs? even though this looks intense i dont think you could get the six packs they have on the show by just doing this and diet alone.
@007rapz Absolutely. Crunches burn very little fat. These whole body move shed fat to show your six-pack underneath (every body have abs...no crunches required!) But a lot of these are core movements so you are still working your ab muscles indirectly. Thanks for the post.
Station 8 is about holding your upper body in the same position, so don't add push-ups and don't rotate your body when you lift a hand, you have to feel the pain in your abs. ;)
You might want to add that heavy weights should be avoided on the exercise since it'll mess with your form and become increasingly harder to complete the row correctly
@DowntownLAKid Perfect. This is very true. Since each station is 60 seconds, you want to feel the burn by the 60th second but you shouldn't go so heavy that you can't complete the set or you lose your form. Thanks for the post.
@IxfootballxI Thanks for the post. Pretty much every move here is using your core in some way or another. If you want to isolate your abs and nothing else, you certainly could add an extra ab exercise or two. To keep with the theme of the workout, why no add 60s of leg raises followed by 60s of crunches at the end. The workout would still be under 50 minutes. Let me know how you make out.
@IxfootballxI Perfect. But don't just do them just for the sake of doing them. Really feel your abs contract with every rep to really make them effective. Talk soon.
@IxfootballxI I personally don't take any supplements except protein. I have tried everything else, and I don't find it any more beneficial than just a solid diet and whey protein for times when I am not able to eat a good meal - i.e. running late in the morning, right after a workout, before bed, etc. Creatine is good for extra energy to build muscle, but maybe only 1-5% max. Lots of extra supplements are hard on your body. Usually not to a dangerous level, but better safe than sorry.
@bleujae1 Bulking before doing this is a pretty good idea since you really won't build that much muscle with this workout. It is more for shedding fat. Spend a month or two building muscle first, then you will really be able to define your muscle with this type of workout. This way, your basal metabolic rate will be ramped even higher because you have a solid base of muscle. Great idea. Thanks for the post.
This is beast! Ty I've been doing this for a while and I nearly have any room in my house to workout so I do it in the bathroom (Thats what she said unintentional) and my parents get the wrong idea when they hear me moaning in there then I come out all sweaty hehe ...
@PsychOMoE88 I wouldn't say that. Yes you are right that this workout specifically won't build you mass, it is more for cutting fat and definition. However, I do not go to a "Gym" per say. I work out with my own equipment (dumbbells, kettlebells, chin up bar, barbell, etc), and it is just as good as a "Gym" workout full of lame machines :) Thanks for the post. Cheers!
i already have a muscle build, but i was wondering how long would you think it would take to get cut up well and still capable to swim for a swim team compared to a normal workout?
@rockinroller25 Sounds like you are ahead of the game. A healthy weight loss to get cut up using proper nutrition and a circuit training workout such as this can help you lose 2-3 pounds a week. That said if you lose 10 lbs of fat, you will look like you put on 20 lbs of muscle. So I would say about two months of proper and strict diet along with circuit training will get you where you want to be. Hit it gym hard, stay away from sugar and "white" carbs, and you should be fine.
A high protien low carb diet along with this workout has proven very effective for me.Added cardio on off days and watching the pounds come off.Found @ the beginnig very tough and modified it the first couple weeks,(Fat Guy lol) But seems to be adjusting fine now.Good luck to all.Great Video.Thanks
I am a beginner average guy with bit of a fat (188 cm, 200 lbs). I wanna be ripped and build muscle... Is this workout for me? Or can you suggest me some other workout? Also, how much protein should I have?
@tanulthegreat Thank you for the post. It is a tough call without doing a full body composition analysis on you. Essentially, you are looking to reduce your body fat %. However, if you don't have sufficient muscle built up already, circuit training will just reduce your body fat without really building large amounts of muscle. It is all up to you. If you aren't concerned with building a lot of muscle and just want to look athletic and lean, this workout is for you! Enjoy!!
I am a beginner average guy with bit of a fat (188 cm, 200 lbs). I wanna be ripped and build muscle... Is this workout for me? Or can you suggest me some other workout? Also, how much protein should I have?
@k0o0o Protein shakes and something with some simple carbs would be perfect- fruit, etc! Great idea. Your muscles are starved after such a high intensity workout. To fight the catabolic reactions taking place in your body, you will have to refuel with the proper nutrition- carbohydrates and protein! Keep up the good work. Thanks for the post.
@pcorn915 It is suppose to be straight, but it isn't a deal breaker as far as the exercise goes. I am not nit picky when it comes to stuff like. You will still get the needed result from this exercise with a straight arm or slightly bent arm. Thanks for the post.
hey, i've seen this workout a few times now, i was just wondering cos theres like barely anything there for chest and back and loads on legs... the spartacus guys must have used other circuits too that focus on chest or back... right? also, is it possible to gain muscle mass while circuit training or at best can i hope to retain my muscles while getting ripped? cheers
@DrUpthebum Thanks for the post. Working out with circuits will not build muscle, but you should retain the vast majority of any gains you have made up to this point versus long boughts of running which will kill your muscle gains. The focus is on legs because they are the largest muscle groups that will burn the most calories in the shortest amount of time, getting you ripped by burning the most fat. You are right though, they also did loads of other workouts besides this circuit.
Great job,Just started the workout,very intense but in a good way. Guys form is everything and when you do it right you can feel EVEY muscle working. Great Job on the video and best of luck to all......
Yes this was just his workout exercise >.> don't forget that actual training, I was in wrestling your excersises helpo keep you fit but your true muscle building and speed building steps are in the training itself. only did it for 1 year so sadly I am not as in shape but meh my metabolism makes me look like I am lol
@IAmTheCarnage Wicked! Thanks for the post! I like your positive attitude. The workout is great to add into your existing workout routine for some variety.
@hunterpg09 I was using 20lbs for pretty much every exercise. I used 50lbs for the goblet squat to better load my legs. The circuit is exercises 1-10 taking a 15s break between each exercise. Once the circuit is done, you get 2 minutes of rest, and you repeat this cycle two more times. I hope this helps. Thanks for the post!
i don't see how i could possibility do this. i'm almost 53, fat (250)..and walking up the stairs to work gets me out of breath. i do admire those who have the energy/motivation to do this.
@JAMESMCCULLA Thanks for the post. You would need to start out slowly of course. For example, maybe only do 20 seconds of a movement followed by the 15 second rest. If a particular exercise is too difficult entirely, substitute it for something else until you build up your strength. Just keep working up gradually until you reach your goals. Just do your best and stay consistent, and you will see results.
@donttrymesswithme You are right. Nothing directly related to abs in the "classic" sense of sit ups, etc , but all of the exercises strengthen your core. It would take 100 sit ups a day for a year to lose one pound of fat. These exercises will help you shed fat to make your abs more noticeable while strengthening them at the same time. If you want the look of deep grooves, you could do do some "direct" ab work two days a week in addition to this workout.
@dannyhuskerjay You should always add variety to your workouts. So the 4 week plan is good. If you want to shed fat, you should be eating a caloric intake similar to that of somebody that is your "ideal" weight. For example, if you are 200lbs and you want to be 180lbs, you should be eating the same amount of calories as somebody that is active (assuming you are) and 180lbs. Google has a lot of information specific number of calories. Cheers! Thanks for the post!
@awesome3468 haha. Well the actual actors were supplementing with an EAS shake heavy in carbs, protein, and select fats as well as trace amounts of creatine, glutamine, BCAAs, etc. They would have a shake several times a day during their workouts- which were roughly four hours in length. If you don't have the money to supplement nor the time to work out four hours a day (who would), this workout is an excellent substitute for the average joe. Thanks for the post!!
Can someone tell me the full name of this song? I know it is daft punk stronger harder better faster stronger, but there is about 1000 different remixes. =)
@chesterjc For sure. You can do this Tuesday, Thursday, and Saturday- or any combination you like. One, two, and/or three days a week. This can give you the variation you might need if you find the videos boring or repetitive.If you are doing this workout between P90X videos, you will want to go for lighter weights but higher intensity so you don't interfere with your recovery- so it is an active recovery for your upper body while you still get a great leg workout! Thanks for the post!
damn man looks like one killer workout. I gotta quick question. u look like u kno a thing or 2 bout workin out. So i used to orkout all the time and i used to be huge. i was 5'9 160lbs with only about 7% body fat. But recently ive had no way of working out and ive lost all that pure muscle i have. and it sucks alot for me to look at how i used to be. but asking u, what is a great way to get me back in shape and get ripped n cut again, and even making myself bigger and stronger then before. plz!
@RomaWolF09 Honestly if you haven't worked out in a while, this is a good place to start- this workout. It is a lot of body weight so you can strengthen your joints without increasing your load dramatically. This is a good start. After about a month of this, you will be ready to start lifting heavier for size again. Mix in a couple days a week of circuit training to burn fat and get yourself cut. Thanks for the post.
I am planning on doing this workout as a cardio day on tuesday, thursday, and saturday as well. What does your split look like? cuz at first i was worried that doing this without taking out my regular weight lifting days would result in some overtraining.
True. I use this as a lower body and cardio workout more so than an upper body workout, which is why I go light on the push press and dumbbell rows. My usual split is: Monday: Chest + Back, Tuesday: Spartacus Workout (SW), Wednesday: Arms, Thursday: SW, Friday: Back + Biceps, Saturday: SW, Sunday: Off. I also like Monday: Chest + Shoulder +Triceps, Wednesday: Back + Biceps, Friday: Arms. Hope that helps. Thanks for the post!
How do you feel about doing circuits as your primary training? I have been doing this plus adding in some extra bench. pull ups etc. Every other day that is
If your goal is a lean athletic look, circuit training is the way to go. You will burn a ton of calories and fat while building up muscle. Cardio (jogging, etc) can actually interfere with your muscle growth if done excessively. Incorporating extra bench and pull ups is a great idea. As long as you are consistent with your workouts, you will see results. But remember to add variety to your workouts in terms of exercises, reps, sets, rest period, etc so you don't plateau. Keep up the good work!
Well I have been doing it for...2 weeks or so. I sometimes do it in between workout days...sometimes.
But I have been doing a circuit before and after a workout to really sweat. Or just as many circuits as I can after a workout, which is usually 1-2...killer workout still!
Ah, this looks great: really hoping you do some more clips like this - so many people post 'miracle workouts' but never show them, but you not only took the time to display how each segment is done, but you clearly are familiar enough to use this workout yourself.
Mind telling what weight amount you're using for this workout? Also, any particular diet connected to this regiment?
I stick to lighter weights so I get a good cardio burn without hindering my muscle recovery between my days at the gym. This is around 20lbs for pretty much all off the exercises. There isn't a posted diet with the regimen, but basic rules apply- eat protein with most if not all meals, increase you healthy fat intake (fish/avacados/nuts/etc), eat smaller meals but more of them, stay away from saturated and trans fats, carbs pre or post workout are a good idea, and drink plenty of water! Thanks!
I was wondering if this exercise would be good to do on days between lifting at the gym? I mean would it still allow for recovery to build muscle (biceps,triceps,chest)? For example would m,w,f gym lifting, and t,th,sat, this work and still allow me to burn calories/get built?
There might be slight overlap with your muscle building workouts, and like you said, this could hurt your recovery period. I go super light on the workout at higher intensity to make it comparable to a cardio interval workout- more of an active recovery by promoting blood flow to muscles. An example split for me- Monday: Chest+Back, Tuesday: Spartacus, Wednesday: Arms+Shoulders, Thursday:Spartacus, Friday: Back+Biceps, Saturday: Spartacus, Sunday: Rest. Hope this helps.
Second day doing it...Had to let my legs completely heal...DAMN took forever...3...4 days? Did it, got through two circuits but I will admit I cheated with resting for maybe 30 seconds on a few exercises haha.
Surprisingly, this is a really good leg workout too- like you pointed out. A little cheat here and there never hurt anybody. It definitely beats the hell out of a boring treadmill, and you will get better results this way too. You will be pumping out three circuits in no time! Keep it up!
Ok, so I JUST gave it a try...and I am out of breath...and I only did ONE circuit...I just started do more cardio(got my mass I want, now time to sculp)....my god this killed me...I can only do 1 circuit for now....Gooooooooood workout!!!!! All I had was 20lbs 30 and 35lb weights, so I was sort of fucked! Only 1 20, and pairs of the 30 and 35....
You aren't kidding! It is a grueling workout. One circuit certainly might be all you need at this point. As you get used to the workout, go up to two or three circuits. Keep it up! It is great too because you don't need a ton of weights or dumbbells. If you find your 20/30lbs heavy for some of the exercises, try to use only your body weight. If you think you can stick it out with the weights you have, go for it and give em' hell! Thanks for the post!
Awesome cardio workout! I will have to give this a try...I just fell across the powerblocks, I am goin to get some sport 5.0 or 5.5, can't wait! Rather the 5.5
Absolutely. Even if you only have time to go through the set once, you will still get in a good workout in the fraction of the time compared to more "conventional" ways of doing cardio- elliptical, bike, treadmill, etc. As for powerblock dumbbells, if you can get the 5.0 at a significant discount, I say go for it. I rarely use the 2.5 increment myself. But if they are pretty much the same price, might as well get the 5.5 for sure. Cheers and thank you for the post.
Yup, 325 for 5.5 and 295 for 5.0 So 30 bones more for that 2.5 adjustability....and 5 extra lbs on each side(which is just the adjusters in the middle
Excellent routine. I do this as my cardio workout atleast twice a week. Best of both worlds!
jose8a2007 3 weeks ago
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It's hard to know how seconds per exercice no? 60s each ?
how many trainings per week? Thx for answer?
velvetpussy 5 months ago
It's hard to know how seconds per exercice no? 60s each ?
how many trainings per week? Thx for answer?
velvetpussy 5 months ago
The last picture looks like an evil face about to feast on your soul :(
striderchile 5 months ago
Es igual que este;
See on youtube= Spartacus: Blood and Sand "Official Workout!"
wiss83 5 months ago
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Bribon196 6 months ago
just tried it for the first time...as it is, im struggling to stay alive just to type this message...and im not unfit...this is a good calorie burner and toner...just dont be disappointed if u dont complete it all the way the 1st time...
*dies*
lex33122 7 months ago 2
im gonna start doing this workout when i get a bit more healthy...........cant wait
detailplus 7 months ago
should'nt you be built like a spartan or at least be big before you teach the work out although props for trying! gotta say though I'm bigger than you you none of this gay stuff just work hard in a real job and eat big and healthy and yeah what the fuck you using as weights???
nauderrersa 8 months ago
this looks similar to one of the GSP RUSHFIT videos. but instead you do 5 different moves rest for 30 seconds do 5 more rest for 30, and so on for 5 rounds. in total they are only about 30 min utes long so they are shorter. but its still an awesome work out
jimmymccrim 8 months ago
this looks ultra gay?
Rayster84 8 months ago
What are those things your using as weights?
SeedfulMusic 8 months ago
just waiting for someone to come through the door
samoc235 8 months ago
how much the dumbbells should weight? I guess they shouldn't be very heavy considering it's a circuit
OurBestMusicChannel 8 months ago
fuck yeah ! Follow me me me ..nice hardstyle song! and daft punk too oh of course i like it loud!
blinkzh 9 months ago
song at the start?
blinkzh 9 months ago
cool ! what remix to that song is that ????
MadLeo11 9 months ago
I have just recently bought some new dumbells with extra weights but they are round. Been recommended this workout by a friend, is it ok to do the pushup exercises with round dumbells or will they just want to roll out on me?
spaxed101 9 months ago
@spaxed101 It's heavier çuase you'll have to keep them in place ;)
IC114283 9 months ago
@IC114283 Right on. Thanks for the post.
Crowefit 9 months ago
@spaxed101 Round dumbbells will actually work your chest and core even more! It is harder, but if you can do it, it is better. Thanks for the post!
Crowefit 9 months ago
@Crowefit Well I did the workout today with round dumbells and I have a patio area where I usually work out. I just had the dumbells on the grass by the edge for the push up positions and they didn't roll at all. Although I did need to spread my legs a bit for the T-push ups as they were trying to roll out on me. Otherwise it's a killer workout, really enjoying it!
spaxed101 9 months ago
@spaxed101 take care not to twist ur wrists! but it's recommended for beginners to build on core muscles so that they get extra stability when doing push ups and to make easier to do push ups with round dumbells. Oh and don't do wide grip push ups! you're just asking for an injury that way... keep it to standard width or military push ups!
roflowned 8 months ago
The pic at the end doesnt look very motivating.... Its kind of like a diseased torso....
olot100 9 months ago 6
@olot100 haha thanks for the post!
Crowefit 9 months ago
@olot100 It is motivating if you're fat like me
hades1009 4 weeks ago
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SportmanDan22 10 months ago
@ casbah1982 good idea for us heavy drops thank you and thank you crowefit....just started my way back to less than mac truck size
greenbeenie60 10 months ago
@greenbeenie60 Awesome! Let me know if you have any questions. Talk soon.
Crowefit 9 months ago
If you are a bit overwieght and not as in shape as this dude; I recommend doing the first set at 60sec, the second set at 45sec, and the 3rd set at 30 sec; then extend your times from there. An over weight person will be already working 3-4 times harder than this dude because he is already in shape. This workout will kick you ass, but adjust the time so you stick with it until you are in better shape for the full 60 sec per 3 sets.
casbah1982 10 months ago
@casbah1982 That is a really good adjustment to make. Thanks for the post!
Crowefit 10 months ago
nice music, what are the songs?
ADutchNightmare 10 months ago
@ADutchNightmare Better, Faster, Stronger (bootleg remix)
Crowefit 10 months ago
what is the song used in this vid?
AdamKays 10 months ago
@AdamKays Better, Faster, Stronger (bootleg remix)
Crowefit 10 months ago
eres un matao, como tus padres abran la puerta te abren la cabeza, aparte nse de que das lecciones si estas mas seco k un bicho palo, haznos un favor y pinchate.
Umarafaka 10 months ago
@Umarafaka Thanks for the post!
Crowefit 10 months ago
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what kind of diet did/do u use? :D
FerDyShowUp 11 months ago
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what kind of diet did/do u use? :D
FerDyShowUp 11 months ago
what kind of diet did/do u use? :D
FerDyShowUp 11 months ago
@FerDyShowUp Pretty much just cut out most my sugars/carbs (no pop or juices, decreased fruit, less bread, less pasta, etc), ate a lot of lean meats and a ton of vegetables, and worked out really hard! Thanks for the post!
Crowefit 11 months ago
how much weight should i be using Id figure something light like 10- 15 pounds
yourAFert 11 months ago
@yourAFert 15 pounds is perfect.
Crowefit 11 months ago
Awesome workout, way to Bring It
Chairman7w 11 months ago
@Chairman7w Cheers!
Crowefit 11 months ago
Thats some poor torso rotation on your lunges :( you are merely moving your arms.
babzholm 1 year ago
@babzholm Thanks for the post!
Crowefit 11 months ago
@babzholm Thanks for the post!
Crowefit 11 months ago
2:40 i nearly threw up
Charlie100 1 year ago
@Charlie100 haha. Thanks for the post.
Crowefit 11 months ago
he did the mountain climber all wrong, your meant to take each leg up slowly and seperatly so to work your obliques, also you need to have a straight back. this guy has an arched back and is making it out to be a power exercize when it's not.
wat3rbottl3 1 year ago
@wat3rbottl3 I would like to note these are metabolic mountain climbers. Not the "crunch" type mountain climbers. Thanks for the post.
Crowefit 11 months ago
Go to gym , eat chicken ... This is stupid ...This exercises are for losing weight not gaining Crixus like muscules ...Also there is a better exercise for losing weight , running and eating chicken...
MadeInBosina 1 year ago
@MadeInBosina Thanks for the post!
Crowefit 11 months ago
Hi I'm 15 and am really into spartacus and working out so I figure why not do the official spartacus workout . I have two 15 pound weights and will be using them for now. I'm just wondering if this workout will stunt my growth??
shadowboyzx 1 year ago
@shadowboyzx
I doubt it will stunt your growth, it's not a mass building type of workout. It's more about toning up and gaining definition...
TheRealHateMan 1 year ago
@TheRealHateMan Oh ok thanks. I've been practicin some of the workouts but i guess ill officially get started next week.
shadowboyzx 1 year ago
@shadowboyzx Great! Let me know how it goes!
Crowefit 11 months ago
@Crowefit I have'nt gotten the chance to start yet cause I injured my hand but when I do I'll keep you posted lol.
shadowboyzx 11 months ago
@TheRealHateMan Absolutely. Thanks for the post.
Crowefit 11 months ago
@shadowboyzx This workout won't stunt your growth! Keep at it. You will get ripped.
Crowefit 11 months ago
is this all they did or did they have other workouts for their abs? even though this looks intense i dont think you could get the six packs they have on the show by just doing this and diet alone.
007rapz 1 year ago
@007rapz Absolutely. Crunches burn very little fat. These whole body move shed fat to show your six-pack underneath (every body have abs...no crunches required!) But a lot of these are core movements so you are still working your ab muscles indirectly. Thanks for the post.
Crowefit 11 months ago
Station 8 is about holding your upper body in the same position, so don't add push-ups and don't rotate your body when you lift a hand, you have to feel the pain in your abs. ;)
doboszoli 1 year ago
@doboszoli
You might want to add that heavy weights should be avoided on the exercise since it'll mess with your form and become increasingly harder to complete the row correctly
DowntownLAKid 1 year ago
@DowntownLAKid Perfect. This is very true. Since each station is 60 seconds, you want to feel the burn by the 60th second but you shouldn't go so heavy that you can't complete the set or you lose your form. Thanks for the post.
Crowefit 1 year ago
@doboszoli Absolutely. I prefer using two versions (I have posted both). You can add a push up if you need a little extra.
Crowefit 1 year ago
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KateTilfhd 1 year ago
Can I add some Abs workout , because I think that it missing some ?
IxfootballxI 1 year ago
@IxfootballxI Thanks for the post. Pretty much every move here is using your core in some way or another. If you want to isolate your abs and nothing else, you certainly could add an extra ab exercise or two. To keep with the theme of the workout, why no add 60s of leg raises followed by 60s of crunches at the end. The workout would still be under 50 minutes. Let me know how you make out.
Crowefit 1 year ago
@Crowefit I Will try it for a month , with leg raises and crunch , then I will give you a feed back , thanks for the reply :)
IxfootballxI 1 year ago
@IxfootballxI Perfect. But don't just do them just for the sake of doing them. Really feel your abs contract with every rep to really make them effective. Talk soon.
Crowefit 1 year ago
@Crowefit Ok great ,should I use some supplement ? I was Taking Creatine , BCAA , Glutamine and protein , but I Stop taking it for a month .
IxfootballxI 1 year ago
@IxfootballxI I personally don't take any supplements except protein. I have tried everything else, and I don't find it any more beneficial than just a solid diet and whey protein for times when I am not able to eat a good meal - i.e. running late in the morning, right after a workout, before bed, etc. Creatine is good for extra energy to build muscle, but maybe only 1-5% max. Lots of extra supplements are hard on your body. Usually not to a dangerous level, but better safe than sorry.
Crowefit 1 year ago
@Crowefit should i bulk before doing this?
bleujae1 1 year ago
@bleujae1 Bulking before doing this is a pretty good idea since you really won't build that much muscle with this workout. It is more for shedding fat. Spend a month or two building muscle first, then you will really be able to define your muscle with this type of workout. This way, your basal metabolic rate will be ramped even higher because you have a solid base of muscle. Great idea. Thanks for the post.
Crowefit 1 year ago
This is beast! Ty I've been doing this for a while and I nearly have any room in my house to workout so I do it in the bathroom (Thats what she said unintentional) and my parents get the wrong idea when they hear me moaning in there then I come out all sweaty hehe ...
live4jesus51 1 year ago
@live4jesus51 hahah well it is a perfect workout. I am glad you enjoy it. Keep it up and thanks for the post!
Crowefit 1 year ago
sweet man I like this work out
vooodoo14 1 year ago
@vooodoo14 Perfect! It is a good one! Thanks for the post!
Crowefit 1 year ago
The biggest bullshit ever JUST FUCKIN GO TO THE GYM
sjawel 1 year ago
@sjawel To each their own. I find gyms to be a waste of time (primarily) and money (secondarily). Thanks for the post.
Crowefit 1 year ago 5
@Crowefit If you dont work out at a Gym you wont Gain mass....just sayin ;)
PsychOMoE88 11 months ago
@PsychOMoE88 I wouldn't say that. Yes you are right that this workout specifically won't build you mass, it is more for cutting fat and definition. However, I do not go to a "Gym" per say. I work out with my own equipment (dumbbells, kettlebells, chin up bar, barbell, etc), and it is just as good as a "Gym" workout full of lame machines :) Thanks for the post. Cheers!
Crowefit 11 months ago
i already have a muscle build, but i was wondering how long would you think it would take to get cut up well and still capable to swim for a swim team compared to a normal workout?
rockinroller25 1 year ago
@rockinroller25 Sounds like you are ahead of the game. A healthy weight loss to get cut up using proper nutrition and a circuit training workout such as this can help you lose 2-3 pounds a week. That said if you lose 10 lbs of fat, you will look like you put on 20 lbs of muscle. So I would say about two months of proper and strict diet along with circuit training will get you where you want to be. Hit it gym hard, stay away from sugar and "white" carbs, and you should be fine.
Crowefit 1 year ago
@Crowefit thanks so much cause i need to get some more cut up for swim season
rockinroller25 1 year ago
@rockinroller25 No problem! Enjoy!
Crowefit 1 year ago
WHATS THE TUNE IN THE BACKGROUND CALLED?!
Bewiick 1 year ago
@Bewiick Harder, Better, Faster, Stronger (Manian vs. Winter Booleg)
Crowefit 1 year ago
A high protien low carb diet along with this workout has proven very effective for me.Added cardio on off days and watching the pounds come off.Found @ the beginnig very tough and modified it the first couple weeks,(Fat Guy lol) But seems to be adjusting fine now.Good luck to all.Great Video.Thanks
raffertyraffraff34 1 year ago
@raffertyraffraff34 Awesome! Thanks for the post! Keep it up!
Crowefit 1 year ago
I am a beginner average guy with bit of a fat (188 cm, 200 lbs). I wanna be ripped and build muscle... Is this workout for me? Or can you suggest me some other workout? Also, how much protein should I have?
tanulthegreat 1 year ago
@tanulthegreat Thank you for the post. It is a tough call without doing a full body composition analysis on you. Essentially, you are looking to reduce your body fat %. However, if you don't have sufficient muscle built up already, circuit training will just reduce your body fat without really building large amounts of muscle. It is all up to you. If you aren't concerned with building a lot of muscle and just want to look athletic and lean, this workout is for you! Enjoy!!
Crowefit 1 year ago
@tanulthegreat ask a doctor not youtube, many things can happen, just trust me..
chromakey84 1 year ago
@chromakey84 Absolutely great advice.
Crowefit 1 year ago
I am a beginner average guy with bit of a fat (188 cm, 200 lbs). I wanna be ripped and build muscle... Is this workout for me? Or can you suggest me some other workout? Also, how much protein should I have?
tanulthegreat 1 year ago
is it ok to drink protein shake after the workout?
k0o0o 1 year ago
@k0o0o Protein shakes and something with some simple carbs would be perfect- fruit, etc! Great idea. Your muscles are starved after such a high intensity workout. To fight the catabolic reactions taking place in your body, you will have to refuel with the proper nutrition- carbohydrates and protein! Keep up the good work. Thanks for the post.
Crowefit 1 year ago
for the t push up (station 4) do u have to keep ur arm straight or can it have a lil curve, or does it matter?
pcorn915 1 year ago
@pcorn915 It is suppose to be straight, but it isn't a deal breaker as far as the exercise goes. I am not nit picky when it comes to stuff like. You will still get the needed result from this exercise with a straight arm or slightly bent arm. Thanks for the post.
Crowefit 1 year ago
hey, i've seen this workout a few times now, i was just wondering cos theres like barely anything there for chest and back and loads on legs... the spartacus guys must have used other circuits too that focus on chest or back... right? also, is it possible to gain muscle mass while circuit training or at best can i hope to retain my muscles while getting ripped? cheers
DrUpthebum 1 year ago
@DrUpthebum Thanks for the post. Working out with circuits will not build muscle, but you should retain the vast majority of any gains you have made up to this point versus long boughts of running which will kill your muscle gains. The focus is on legs because they are the largest muscle groups that will burn the most calories in the shortest amount of time, getting you ripped by burning the most fat. You are right though, they also did loads of other workouts besides this circuit.
Crowefit 1 year ago
i cant watch this vid with that stupid ass music
oye2a2000 1 year ago
@oye2a2000 Sorry about that.
Crowefit 1 year ago
you need to chillax
SuperAaron969 1 year ago
@SuperAaron969 Deal. Thanks for the post.
Crowefit 1 year ago
Great job,Just started the workout,very intense but in a good way. Guys form is everything and when you do it right you can feel EVEY muscle working. Great Job on the video and best of luck to all......
raffertyraffraff34 1 year ago
@raffertyraffraff34 Thanks for the post! All the best of luck!
Crowefit 1 year ago
@IAmTheCarnage lol keep trying then, If your just doing it for health how well you do does not matter.
JamMasterJay63 1 year ago
Yes this was just his workout exercise >.> don't forget that actual training, I was in wrestling your excersises helpo keep you fit but your true muscle building and speed building steps are in the training itself. only did it for 1 year so sadly I am not as in shape but meh my metabolism makes me look like I am lol
JamMasterJay63 1 year ago
@IAmTheCarnage Wicked! Thanks for the post! I like your positive attitude. The workout is great to add into your existing workout routine for some variety.
Crowefit 1 year ago
is that a special kind of dumbbell yer using?
JAMESMCCULLA 1 year ago
@JAMESMCCULLA Powerblock Dumbbells 9.0
Crowefit 1 year ago
1. weight poundage?
2. explain circuit?
hunterpg09 1 year ago
@hunterpg09 I was using 20lbs for pretty much every exercise. I used 50lbs for the goblet squat to better load my legs. The circuit is exercises 1-10 taking a 15s break between each exercise. Once the circuit is done, you get 2 minutes of rest, and you repeat this cycle two more times. I hope this helps. Thanks for the post!
Crowefit 1 year ago
@Crowefit Well you use whatever poundage would feel natural for you.
JamMasterJay63 1 year ago
i don't see how i could possibility do this. i'm almost 53, fat (250)..and walking up the stairs to work gets me out of breath. i do admire those who have the energy/motivation to do this.
JAMESMCCULLA 1 year ago
@JAMESMCCULLA Thanks for the post. You would need to start out slowly of course. For example, maybe only do 20 seconds of a movement followed by the 15 second rest. If a particular exercise is too difficult entirely, substitute it for something else until you build up your strength. Just keep working up gradually until you reach your goals. Just do your best and stay consistent, and you will see results.
Crowefit 1 year ago
not many direct abs excersises in there?
donttrymesswithme 1 year ago
@donttrymesswithme You are right. Nothing directly related to abs in the "classic" sense of sit ups, etc , but all of the exercises strengthen your core. It would take 100 sit ups a day for a year to lose one pound of fat. These exercises will help you shed fat to make your abs more noticeable while strengthening them at the same time. If you want the look of deep grooves, you could do do some "direct" ab work two days a week in addition to this workout.
Crowefit 1 year ago
@donttrymesswithme And thanks for the post!
Crowefit 1 year ago
how long does it take 4-6 weeks and how much calies should i eat a day since it burns so much?
dannyhuskerjay 1 year ago
@dannyhuskerjay You should always add variety to your workouts. So the 4 week plan is good. If you want to shed fat, you should be eating a caloric intake similar to that of somebody that is your "ideal" weight. For example, if you are 200lbs and you want to be 180lbs, you should be eating the same amount of calories as somebody that is active (assuming you are) and 180lbs. Google has a lot of information specific number of calories. Cheers! Thanks for the post!
Crowefit 1 year ago
@Crowefit dindt the spartacus workout needed a special drink? where that guy said this is just like steroids only than natural?
awesome3468 1 year ago
@awesome3468 haha. Well the actual actors were supplementing with an EAS shake heavy in carbs, protein, and select fats as well as trace amounts of creatine, glutamine, BCAAs, etc. They would have a shake several times a day during their workouts- which were roughly four hours in length. If you don't have the money to supplement nor the time to work out four hours a day (who would), this workout is an excellent substitute for the average joe. Thanks for the post!!
Crowefit 1 year ago
@Crowefit ok tnhks ;)
awesome3468 1 year ago
Can someone tell me the full name of this song? I know it is daft punk stronger harder better faster stronger, but there is about 1000 different remixes. =)
gudfadern159 1 year ago
@gudfadern159 Manian Vs Winter Bootleg Edit. Hope that helps.
Crowefit 1 year ago
@Crowefit Thx dude really nice video! It makes me want to train :)
gudfadern159 1 year ago
@gudfadern159 Your not kidding. There is just something primal about this workout that makes it grueling, but somehow fun. Thanks for the post!
Crowefit 1 year ago
@gudfadern159 music: Daft Punk - Harder, Better, Faster, Stronger (RainDropz! 2008 Bootleg Mix)
hispanno5 1 year ago
@gudfadern159 sorry is this version! Daft Punk - Harder Better Faster Stronger (Manian Vs Dan Win)
hispanno5 1 year ago
i'm using p90x workout and i'm wondering if i could stick this in?any suggestions?thank you..great video by the way..
chesterjc 1 year ago
@chesterjc For sure. You can do this Tuesday, Thursday, and Saturday- or any combination you like. One, two, and/or three days a week. This can give you the variation you might need if you find the videos boring or repetitive.If you are doing this workout between P90X videos, you will want to go for lighter weights but higher intensity so you don't interfere with your recovery- so it is an active recovery for your upper body while you still get a great leg workout! Thanks for the post!
Crowefit 1 year ago
great video, definitely will try these.
What "harder,better,faster,stronger" mix is this???
Joskun 1 year ago
@Joskun Thanks. The mix is by Daft Punk.
Crowefit 1 year ago
What was that pic at the end? totally made me not wanna do it. :s
xXUntitled65Xx 1 year ago
@xXUntitled65Xx Haha that is just the Spartacus Workout promotion image from the Mens Health magazine website.
Crowefit 1 year ago
damn man looks like one killer workout. I gotta quick question. u look like u kno a thing or 2 bout workin out. So i used to orkout all the time and i used to be huge. i was 5'9 160lbs with only about 7% body fat. But recently ive had no way of working out and ive lost all that pure muscle i have. and it sucks alot for me to look at how i used to be. but asking u, what is a great way to get me back in shape and get ripped n cut again, and even making myself bigger and stronger then before. plz!
RomaWolF09 1 year ago
@RomaWolF09 Honestly if you haven't worked out in a while, this is a good place to start- this workout. It is a lot of body weight so you can strengthen your joints without increasing your load dramatically. This is a good start. After about a month of this, you will be ready to start lifting heavier for size again. Mix in a couple days a week of circuit training to burn fat and get yourself cut. Thanks for the post.
Crowefit 1 year ago
@Crowefit thanks alot man. appreciate the help. and like i said this does look like one hell of a great workout. great vids
RomaWolF09 1 year ago 2
that is the exact same workout I give to all my personal training clients. Its a good workout I use for most amateur athletes
mdafesh 1 year ago
@mdafesh For sure. It is a good base, but some of the exercises need to be adjusted depending on who you are working with.
Crowefit 1 year ago
Great video man I gonna start workng of again and that is a kickass beat you got there what's it called
froggystyle101 1 year ago
Thanks. This is really a good place to start if you want results quickly. Stick to it.
Crowefit 1 year ago
I am planning on doing this workout as a cardio day on tuesday, thursday, and saturday as well. What does your split look like? cuz at first i was worried that doing this without taking out my regular weight lifting days would result in some overtraining.
Liljohn2918 1 year ago 3
True. I use this as a lower body and cardio workout more so than an upper body workout, which is why I go light on the push press and dumbbell rows. My usual split is: Monday: Chest + Back, Tuesday: Spartacus Workout (SW), Wednesday: Arms, Thursday: SW, Friday: Back + Biceps, Saturday: SW, Sunday: Off. I also like Monday: Chest + Shoulder +Triceps, Wednesday: Back + Biceps, Friday: Arms. Hope that helps. Thanks for the post!
Crowefit 1 year ago
How do you feel about doing circuits as your primary training? I have been doing this plus adding in some extra bench. pull ups etc. Every other day that is
DrakeRangoon 1 year ago 3
If your goal is a lean athletic look, circuit training is the way to go. You will burn a ton of calories and fat while building up muscle. Cardio (jogging, etc) can actually interfere with your muscle growth if done excessively. Incorporating extra bench and pull ups is a great idea. As long as you are consistent with your workouts, you will see results. But remember to add variety to your workouts in terms of exercises, reps, sets, rest period, etc so you don't plateau. Keep up the good work!
Crowefit 1 year ago
Dude have you ever been shocked by that light switch?? Covers are like 35 cents lol
feistyferret 1 year ago
haha! Not yet. Yah maybe I should look into that.
Crowefit 1 year ago
Wow, this is really impressive! Thanks for putting it up, I'll start this workout today.
Boorishness 2 years ago 17
Wicked! Give it a go. Thanks for the post!
Crowefit 2 years ago
Well I have been doing it for...2 weeks or so. I sometimes do it in between workout days...sometimes.
But I have been doing a circuit before and after a workout to really sweat. Or just as many circuits as I can after a workout, which is usually 1-2...killer workout still!
jflexe99 2 years ago 5
You are killing it. Good Job.
Crowefit 2 years ago
Ah, this looks great: really hoping you do some more clips like this - so many people post 'miracle workouts' but never show them, but you not only took the time to display how each segment is done, but you clearly are familiar enough to use this workout yourself.
Mind telling what weight amount you're using for this workout? Also, any particular diet connected to this regiment?
Alehkhs 2 years ago 4
I stick to lighter weights so I get a good cardio burn without hindering my muscle recovery between my days at the gym. This is around 20lbs for pretty much all off the exercises. There isn't a posted diet with the regimen, but basic rules apply- eat protein with most if not all meals, increase you healthy fat intake (fish/avacados/nuts/etc), eat smaller meals but more of them, stay away from saturated and trans fats, carbs pre or post workout are a good idea, and drink plenty of water! Thanks!
Crowefit 2 years ago
Nice JOB!
airtexaco 2 years ago 3
Thanks! I will be posting my results next month.
Crowefit 2 years ago
I was wondering if this exercise would be good to do on days between lifting at the gym? I mean would it still allow for recovery to build muscle (biceps,triceps,chest)? For example would m,w,f gym lifting, and t,th,sat, this work and still allow me to burn calories/get built?
Zidolos 2 years ago 4
There might be slight overlap with your muscle building workouts, and like you said, this could hurt your recovery period. I go super light on the workout at higher intensity to make it comparable to a cardio interval workout- more of an active recovery by promoting blood flow to muscles. An example split for me- Monday: Chest+Back, Tuesday: Spartacus, Wednesday: Arms+Shoulders, Thursday:Spartacus, Friday: Back+Biceps, Saturday: Spartacus, Sunday: Rest. Hope this helps.
Crowefit 2 years ago
Second day doing it...Had to let my legs completely heal...DAMN took forever...3...4 days? Did it, got through two circuits but I will admit I cheated with resting for maybe 30 seconds on a few exercises haha.
jflexe99 2 years ago 9
Surprisingly, this is a really good leg workout too- like you pointed out. A little cheat here and there never hurt anybody. It definitely beats the hell out of a boring treadmill, and you will get better results this way too. You will be pumping out three circuits in no time! Keep it up!
Crowefit 2 years ago
Ok, so I JUST gave it a try...and I am out of breath...and I only did ONE circuit...I just started do more cardio(got my mass I want, now time to sculp)....my god this killed me...I can only do 1 circuit for now....Gooooooooood workout!!!!! All I had was 20lbs 30 and 35lb weights, so I was sort of fucked! Only 1 20, and pairs of the 30 and 35....
jflexe99 2 years ago 7
You aren't kidding! It is a grueling workout. One circuit certainly might be all you need at this point. As you get used to the workout, go up to two or three circuits. Keep it up! It is great too because you don't need a ton of weights or dumbbells. If you find your 20/30lbs heavy for some of the exercises, try to use only your body weight. If you think you can stick it out with the weights you have, go for it and give em' hell! Thanks for the post!
Crowefit 2 years ago
Awesome cardio workout! I will have to give this a try...I just fell across the powerblocks, I am goin to get some sport 5.0 or 5.5, can't wait! Rather the 5.5
jflexe99 2 years ago 6
Absolutely. Even if you only have time to go through the set once, you will still get in a good workout in the fraction of the time compared to more "conventional" ways of doing cardio- elliptical, bike, treadmill, etc. As for powerblock dumbbells, if you can get the 5.0 at a significant discount, I say go for it. I rarely use the 2.5 increment myself. But if they are pretty much the same price, might as well get the 5.5 for sure. Cheers and thank you for the post.
Crowefit 2 years ago
Yup, 325 for 5.5 and 295 for 5.0 So 30 bones more for that 2.5 adjustability....and 5 extra lbs on each side(which is just the adjusters in the middle
jflexe99 2 years ago 11