Man, there are some questions on here that could REALLY stand to be answered:
How often a week should this be done?
What are the weights used?
How much weight should be used?
15-20 reps per side or per total in a set?
Any stretching beforehand necessary?
PLEASE ANSWER and help us out b/c this workout looks great but we need to be responsible about it and not injure ourselves by blindly jumping into this routine.
@PaladinHero 3 times a week, no more otherwise you're over working your muscles and not giving them time to heal. 20-30lbs weight. with the reps, 20 each exercise, but with exercises like mountain climbers where you're alternating your legs/arms, so 15 each side. And you should ALWAYS stretch and warm up before doing any exercise, and just as important is stretching after your workout otherwise you'll be aching like hell for ages. Dynamic stretches before, static stretches after, look them up.
I was thinking, is this workout good to build some little mass on the legs? because I've thiny chicken legs, a little by costitution (I'm slim but not exaggerating) a little cause of my sedentary life, Im a student. Another little thing, does it make sense to take protein shakes doing this w.o.? thank you man and keep on working!
Great to see you run through some of these exercises as the examples in mens health can be a bit deceiving. Do you happen to know what sort of diet the cast where on during the early stages of there training?? I'm quite lean already and am looking to up my training from running, soccer, boxing and include this workout too...
I'm doing three days of spartacus with another 3 days of dedicated body part training in between, in the hopes of gaining a bit more size as i tone up.
Hey Nat I have a question, will this help build muscle or just define what's there? I need a workout to build and burn fat and this looks cool. I get bored with just weights and this looks to keep you going, but I want to build up a little, so if I work up gradually on the weights will that help me or not? Thanks. Oh and thanks for all your videos they are all helpful!!
You are doing the exercise number 7 the wrong way, it supouse to work your legs, you have to go all the way down, not just your back, just like the picture in the magazine or in the website shows.. that makes it really hard to do..you need some flexibility in your legs to do it the right way.
Its supposed to be done in circuits each exercise 1 minutes 15 sec breaks in between. 3 circuits with 2 minute breaks in between.the actors did a 2 week bootcamp with no food only shakes and supplements.this was just to keep them in shape during filming
I've beeen doing this workout for about 6 weeks now and have noticed SUBSTANTIAL differences in my physique. From what I have been reading, I guess your suppose to do 2 reps of the circuit that you see above in the video. I am working my way up to the second rep still. Only occasionally can I even muster the energy to do the second.
This is in no way what those actors did for Spartacus. If you follow that crap workout that Men's Health threw in their stupid mag, you'll look....well, like you.
I've been thinking of canceling my gym membership and buying some 15-20 lbs weights.. Would I get in good shape doing just this workout along with jogging and jump rope??
Can this get you thin? or does this give you that Football player styled look? cause ive changed my diet and im doin this at home, but i wana get thinner, not moreeee muscular than i am. Just maintain, but this seems like it gona put alot more muscle on.
Yeah, I've been doing the Spartacus workout 2-3 times per week for the last 3 weeks. It's a true beast. The third round you want to quit, but you know it's the last of each exercise, so you just gotta push on through. For the first 2 weeks I took 3-4 minutes rest between each round instead of the 2 minutes prescribed. That extra minutes of rest makes a big difference. But try by the 3rd week to be doing just the 2 minute break in between rounds.
first of all, let me say that i'm a big fan of your vids. keep up the good work!...i'm a P90X alum and am thinking about doing the spartacus workout 3 times a week as well as yoga x 2 times a week. what are your thoughts on that? would you incorporate other P90X workouts in with spartacus? thanks in advance!
Great workout. My friend and i started this about six weeks ago because of the freshman fifteen lol. It completely killed us the first week and part of the second, but now it's a workout we look forward to. Also, it kinda felt like we were doing the same weight for too long (4 weeks) so we started taking Jack3d before and Wheybolic Protein after and the results are really good, increasing our weight about 20% in the first week and a half of taking it. Great Video too! Helped us out a lot.
I did this workout a week ago today and it killed me, Id suggest a good warm up for anyone starting out on something like this for the first time...I have recovered and Im back to the gym tonight to try again. Im not going on time this round as I think I need to work on completing the workout 3 times and improving my form until Im at a point where I can try it on the timed basis.
are the 2.5lb- 50lb power blocks worth the price? im not talking compared to regular dumbbells but are they of good quality ex. do they have a chance of breaking without abusing them?
is it easy to switch the weights?
and do the 4 pillars get in the way of holding the power blocks?
@TCWpower I would get the upgradable set - Sport 9.0 Stage I Set 5-50 lbs $349/pair yes it is worth it. The ones I presently have are the older edition but they are still going and I don't treat them nicely either. The most that has happened was the sticker coming off. Supper easy to switch weights. I am not sure what you mean by 4 pillars? The grip is smooth and the product is well designed. You can check out my review on my channel.
i have one question: when you say 15-20 reps, do you mean all together, or with each side, for example with the mountain climber, or the dumbbell row, or the t-pushup? thanks!!
@JayDeeAustria You should try to do as many reps as you can for 60 seconds for each exercise. But if your starting out instead of using time you can go with reps instead. 15-20 are total numbers. Make sense?
I read up on this workout when I first discovered it and it was designed to burn around 800-1000 calories per workout. Also it was researched to burn calories for up to 36-38 hrs after the workout. Thats more than cardio and HIIT. I have not yet tried this but I am definitely going to. P.S. This is for cutting down and leaning up, not for building mass.
@hansaru Haha then ur gonna hate me bc theres a 2.0 version out I saw that is literally this on steroids. I guess its kind of like insanity/p90X on steroids......on steroids.lol
Hi there Sam. You shouldn't be doing any weight training really at 14. Your body is still to go through its most intensive growth spurts and putting your joints and muscles under excessive pressure at your age can really do permanent damage (google osgood schlatters). If I were you I'd stick to swimming, it's the best possible exercise for a growing lad and will set you up well for a healthy life. If you do absolutely have to do some resistance exercises, use resistance bands
@Manggg16 it depends on how much you weigh,how much weight you want to lose,and how much you are willing to work,you have ~3 months left till then,time in wich you can lose 15-20kg or more.just do more and more exercises and push yourself harder and ahrder.you can do it
@Manggg16 you are ~the same height as me and abotu 2 pounds heavier...i dont have any fat problems tho :\
anyway dont do just this. do this 2-3 times a week(it will take you a while till you can do 3 full circuits,start at 1 and see how fast you can progress),go jogging(if there is a place in your town with 100+ stairs you can run up and down all you want use it),go roller blading(1 hour with no stops),eat a lot of meat and stay away from fast foods
@gokugoq the workout does not rely on reps instead it's works with time. Do as many reps as you can with in 60 seconds. Rest 15 seconds and move on to the next exercise. As far the weights go you want to use a weight that you can go all out with for the 60 seconds. 5kg is about 11lbs? Depending on your level of fitness you may find this to be too light for some of the exercises and not challenging enough.
Apparently if you do this workout (Cardio Version) It will burn around 730 calories for the average man(40mins). An hour of pace walking only burns around 500 calories. That being said, I might switch over to this perhaps twice a day, no dumbells so my body doesn't get raped. See how I go.
Wow you got results like this from doing this circuit just three times a week? How do you do it every other day or something? Do you work out on the days you're not doing this circuit like cardio or something or do you just chill? Please let me know I'm trying to get into shape like you!!
reps and sets....you do each exercise for 60secs...15 sec rest inbetween each exercise and 2 mins between sets...do these 10 exercises = 1 set...do 3 sets.
@MrSwedishJesterhead reps and sets....you do each exercise for 60secs...15 sec rest inbetween each exercise and 2 mins between sets...do these 10 exercises = 1 set...do 3 sets.
@MrSwedishJesterhead also my brother got a hold on an mp3 file named "spartacus_60_15" wich is helpfull.its ~40 mins long. play it before you start and it tells you when to start and stop.it sais when you are 15-20-45 seconds in and how much time you have left of your 15 second break and it counts down when you have 5 more seconds so you can get ready for the next exercise.
@MrSwedishJesterhead sry i didnt answer sooner.dont check my youtube inbox a lot.not sure where he got it so i'll upload it somewhere and give u the link
What is the reason for doing it 3-4 days a week? If someone wanted to do this every morning (me) is this idea pointless? or a health hazard? Thanks in advance.
@ArchaonDeath Because the workout can be hard on your muscles, its important to let your body rest to repair what you've broken down. If you're already in decent shape, and are doing this all calisthenic, (ie no weights) then you could probably use it as a hard cardio routine. It certainly gets the job done.
men's health has different exercises for the spartacus workout? theirs is not as intense as yours Nat. which one should i do? here's the link for it. my(dot)menshealth(dot)com/workout/The-Spartacus-Workout-2.0/workout-a?page=1
Hey thanks for this video Nat, I've saved the Spartacus workout page from the MH site myself and started doing it a few days ago. I've some observations on your form though:
On the Goblet Squat - you're doing it ok, but I would've done it with a more upright-angled back, like there was an imaginary wall close in front of me that my nose shouldn't touch when squatting.
On the One arm DB swing - the hips drive the momentum forward, and the ascent - (continued)
This is a fantastic workout. I started doing it about a week or so ago. It really does hit every muscle group well. Also, because of the nature of the workout being circuit training, the time actually goes by quite quickly.
It normally takes me about 45 minutes to complete the workout, following the original instructions of 60 seconds per exercise, 15 second rest between exercises and a 2 minute rest between circuits.
Hey, Nat. Thanks for the demonstration! I'm 48 years old, and I'm using the Spartacus Workout to lose 25 pounds (in 26 weeks). I'm currently able to do two circuits, but I need to spend 44 seconds resting between each station. My goal is to get down to 20 - 25 second rest intervals. Two questions: any suggestions or recommendations? And, how can I tell what poundage I should be using for my weights?
heyy man, im a soccer player, would u prefer this workout for me? will it make my legs alot stronger wen on the pitch, or is there another workout i shud do?
I'm wondering if you do this workout 3 times every time you go to the gym. Is it still necessary to do some cardio? I mean this seems to be quite intense if you do the 10 exercises with little(15-30 sec rest) rest between each exercise.
@Moonchild1607 mens health doesnt say anything about cardio, since this workout works every part, and you are working constantly then im guessing this includes cardio...i am about to start this tomorrow, so i am really exited! lol
Hi i'm pretty slight in frame and am looking to bulk up (i haven't done weight excercise since i was 15 and i'm now 19). Will this circuit bulk me up or make me more toned with no bulking (and therefore really scrawny-looking)?
@JoshuaMRead this exercise is for building muscle and burn some of your body fat(i read it in the magazine). And believe me u are goind to build muscle if u do this 5 times a weak
@MrAxileas You're not supposed to do this 5 times a week, in fact only 3 times a week so there's a day rest between every workout. Your muscles need this in order to grow. The only workouts you can do 5 times a week are the ones that train a different muscle group at each workout. The spartacus workout however trains your whole body every time.
@JoshuaMRead Do the Spartacus 3 times a week, every other day. On the days in between lift weights. This will help you gain muscle, but get ripped at the same time.
I wouldn't recommend doing weightlifting on the days in between this workout. This circuit is intense enough and includes weightlifting; not giving your muscles that rest day will impair their ability to recover and grow. Your muscles will get fatigued and there's a greater risk of injury. If you want to work out every day, you need to follow a plan that has you working a different muscle group each day. This circuit is best performed 3 days a week, with rest days in between.
Nope, you know what, I kind of have to retract that statement. In the Men's Health article for this workout, it says "if you’re already in great shape, you can use it as a “cardio” workout on the days between your regular weight workouts." So I guess if you're already ripped and just looking for something to add, this can work as a cardio routine on top of your regular weights program.
Started today and must say that it is a bit of a killer. I experimented last week just sorting out the circuit and proper technique and knew from previous circuit training not to go out all guns blazing. First circuit I was like what is the fuss but then the second was holy s**t and the third was damn you Nat Jones. Cant wait for thursday to do it all over again
Any tips for meh, I'm 15, only weigh around 105-110... Any tips? I'm also using Whey Protein.. well just started using it, and well I got no Weights so any tips on how to improve my shape W/e the use of weights...? - My doctor said its ok to use whey protein so yea...
@Vargin6for4lif3 start of with light weights and try to build muscle, then once you are able to do 3 circuits with light weight, start moving up in weights every one or two workouts
Hey nat, I was wondering....................well, i can' seem to balance myself during the push up row (I can do all the other's with no problem though) so, would it be bad if i did the workout on bent knees?
@AlphaSierraHotel117 Until you get used to it I don't see the problem. My suggestion is to try widening your (base) feet. Separate your feet on this move to help with balance. On this exercise I have my feet shoulder distance apart.
I have been doing this circuit training for over a week now and I must say, mixed with a hearty diet and discipline, I have seen some changes! Albeit some difficulty, it's nothing we can't get past with some positive reinforcement! This routine kicks absolute ass! \m/
I have been doing this circuit training for over a week now and I must say, mixed with a hearty diet and discipline, I have seen some changes! Albeit some difficulty, it's nothing we can't get past with some positive reinforcement! This routine kicks absolute ass! \m/
I have been doing this circuit training for over a week now and I must say, mixed with a hearty diet and discipline, I have seen some changes! Albeit some difficulty, it's nothing we can't get past with some positive reinforcement! This routine kicks absolute ass! \m/
This might be a stupid question i just wanna know how effective this would be, so the question is, is doing this whole routine 3 times a week more effective than jogging 3 times a week or do you not know exactly?
@gmanleader0 Not a stupid question, there is not such thing as a stupid question. It depends on what your goals are. Running is great builds endurance but doesn't really build muscle. The Spartacus workout builds muscle and endurance. So the question is what are you looking to achieve. Personally I think it is good to have a mixture of cardio and weights in your workout routine.
@hakusho04 This is right out of the MH big book of exercise. "Do this workout 3 Days a week. You can do it as your primary weight workout, or as a " cardio" workout on the days between your regular weight workout. This approach will help you speed fat loss even more." Personally I cycle this routine. So a 5 day workout may look like this- 3 day split and 2 days spartacus 2 days of rest. Or 3 days spartacus and 2 day split heavy lifting workout upper and lower 2 days of rest.
I quickly became a huge fan of the show, but only recently learned of this routine tonight. I plan to start training this when I hit the gym tomorrow. I can already tell there will be muscles targeted that haven't seen that kind of attention for a while, so I'm planning to start with low weight.
I would like your opinion on one thing though. Once I've adapted to the routine/weight, should I turn things up a notch by trying to push out more reps per timed interval? Or begin a weight increase?
@Karnalsyn Check out my blog I just recently found a article about increasing resistance versus low weight. Site locate in my info. Also it depends on your goals if you want to be lean stay with low weights and go for reps. To gain increase resistance on the exercises you can. Personally I started with a low weight and increased my resistance over time. Check out my blog I have my experience with Spartacus there. Also If you haven't pls subscribe to my channel. Thanks, Nat
i understand that this is a circuit training. but my question is if i start doing this workout will i be able to get bigger at the same time as loosing fat or is this simply for burning fat and just getting lean?
@geoffetf26 general rule is to gain size your increase your weight gradually to push your muscles. Rest give your muscles so they can recharge and heal. Diet you need to feed your muscles so they can get bigger. For me I did noticed increase size and cut.You can check out my blog for my results. I used Spartacus 3 days a week in place of my cardio and combined it with 3 or 2 day workout splits.
Hi, can i do this without using dumbbells? I'll be going on a trip so i won't be able to bring dumbbells? If yes, how can i do dumbell rows and one arm dumbell swing without using dumbells?
@boy2kmol Those two exercises require resistance. You can replace them with body weight exercises do spiderman push ups for the dumbbell swing. Body weight exercises for the back you will need a chin up bar. The pike push up can help but it really focuses on your shoulders. Your best bet is to perform the row with something heavy using two hand to hold the item.
hey, ive been doing an 8 minute ab workout for like 3-4weeks and only noticed a small improvement in my ab definition, what would you suggest to get killer ab definition??
@pipin700509 Men's Health says to do it 30 seconds on each arm. However there is no hard and fast rule about doing it for 60 seconds on each arm. If your just starting out go for 30 seconds.
Man, there are some questions on here that could REALLY stand to be answered:
How often a week should this be done?
What are the weights used?
How much weight should be used?
15-20 reps per side or per total in a set?
Any stretching beforehand necessary?
PLEASE ANSWER and help us out b/c this workout looks great but we need to be responsible about it and not injure ourselves by blindly jumping into this routine.
Thanks and GREAT video!
PaladinHero 1 week ago
@PaladinHero 3 times a week, no more otherwise you're over working your muscles and not giving them time to heal. 20-30lbs weight. with the reps, 20 each exercise, but with exercises like mountain climbers where you're alternating your legs/arms, so 15 each side. And you should ALWAYS stretch and warm up before doing any exercise, and just as important is stretching after your workout otherwise you'll be aching like hell for ages. Dynamic stretches before, static stretches after, look them up.
motley0crue12 5 days ago
bro could i download your vid and put it on my phone??
kwflyable 2 weeks ago
@kwflyable lol, it's your phone, you can do whatever you want
AkimboBattleLolis 1 week ago in playlist Liked videos
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ibarely could finish 1/3 of this workout and with 2 weight of 5kg..how many days of doing this ..will help you do a full circuit?
tibybackside 3 weeks ago
love spartacus!! love how its crossfit based! this shit kills the fat lol
lastroundwarrior 1 month ago
I am trying this one and i can see changes somehow. hoping that this would really work on me. thanks
sheilamotown 1 month ago
I knoow that this is for "men". But I'm a woman and I really want to try this. So I am.
DEmoniqueism 2 months ago
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Hey,
I am already doing this workout on alternative days,but do you think it would be okay if I do...
Mondays-Spartacus Workout
Tuesdays-Jog,burpees,situps
Wenesdays-Spartacus Workout
Thrusdays-Upperbody workout
Fridays-Spartacus Workout
Saturday,Sunday rest or Jog ?
2Snishath 2 months ago
How often should I do this workout in a week?
213kilacali 2 months ago
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if i do this workout, is it cool to try a slow jog on the treadmill for about 20 to 30 minutes? and i do this routine for 3 days out of the week?
11033066099 2 months ago
hi nat, thank you for your amazing work.
I was thinking, is this workout good to build some little mass on the legs? because I've thiny chicken legs, a little by costitution (I'm slim but not exaggerating) a little cause of my sedentary life, Im a student. Another little thing, does it make sense to take protein shakes doing this w.o.? thank you man and keep on working!
fenotipobombay 3 months ago
cool... how many rounds can you do?
TheTallnative1 4 months ago
this workout helped me lose 30 pounds
postalpacifist88 4 months ago
Is there a specific weight recommended for the single arm dumbbell swing?
TheGermanbuckeye33 4 months ago
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Men's Health - October 2011 (UK)
warezfulldownload.blogspot.com/2011/09/mens-health-october-2011-uk.html
TheFullSoftware 4 months ago
0:42 a little extra WHAT?
KappoDB 4 months ago
@KappoDB I was referring to squeezing your core for a little extra workout.
Do a youtube search for Spartacus Ultimate Workout Review for more tips.
60DayswithNatJones 4 months ago
@60DayswithNatJones What are those weights you lift called? I'm thinking of buying myself a pair.
LordDrakull2 3 weeks ago
Just go get the MENS HEALTH BIG BOOK OF FITNESS it has all of these plus much more!!!! I have gotten great results in 2 weeks making my own workout.
deadprezful 5 months ago
those weights makes him sound like a transformer
chibi33097 5 months ago
hehe that dumble looks like a toaster xD
Blackgoost 5 months ago
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ladypenpals 5 months ago
Hey Nat...
Great to see you run through some of these exercises as the examples in mens health can be a bit deceiving. Do you happen to know what sort of diet the cast where on during the early stages of there training?? I'm quite lean already and am looking to up my training from running, soccer, boxing and include this workout too...
I'm doing three days of spartacus with another 3 days of dedicated body part training in between, in the hopes of gaining a bit more size as i tone up.
sgmay73 5 months ago
Hey Nat,
Look I need a small favour from you..
I cant get myself to go more then one circuit,even now i tried...I could just do one circuit of all the 10 exercises & the other two m down..
I am 85 kilograms :S...I do jogging...
What i Am asking you is...
Can I do a circuit of 10 exercises each day after jogging to build up to being able to perform the 3 circuits in future ?.........
btw I did it with out weights today..Is it okay if i perform some exercises wid dumbells and some wdout weights ?
2Snishath 5 months ago
Hey Nat I have a question, will this help build muscle or just define what's there? I need a workout to build and burn fat and this looks cool. I get bored with just weights and this looks to keep you going, but I want to build up a little, so if I work up gradually on the weights will that help me or not? Thanks. Oh and thanks for all your videos they are all helpful!!
legion4400 5 months ago
You are doing the exercise number 7 the wrong way, it supouse to work your legs, you have to go all the way down, not just your back, just like the picture in the magazine or in the website shows.. that makes it really hard to do..you need some flexibility in your legs to do it the right way.
Reymei 6 months ago
Its supposed to be done in circuits each exercise 1 minutes 15 sec breaks in between. 3 circuits with 2 minute breaks in between.the actors did a 2 week bootcamp with no food only shakes and supplements.this was just to keep them in shape during filming
nfgrockerdude 6 months ago
I've beeen doing this workout for about 6 weeks now and have noticed SUBSTANTIAL differences in my physique. From what I have been reading, I guess your suppose to do 2 reps of the circuit that you see above in the video. I am working my way up to the second rep still. Only occasionally can I even muster the energy to do the second.
sublimemota 7 months ago 2
This is in no way what those actors did for Spartacus. If you follow that crap workout that Men's Health threw in their stupid mag, you'll look....well, like you.
RocknRoll7736 7 months ago
I've been thinking of canceling my gym membership and buying some 15-20 lbs weights.. Would I get in good shape doing just this workout along with jogging and jump rope??
28ironmike 7 months ago
@28ironmike hell yeah thats why i do
hakusho04 7 months ago
Can this get you thin? or does this give you that Football player styled look? cause ive changed my diet and im doin this at home, but i wana get thinner, not moreeee muscular than i am. Just maintain, but this seems like it gona put alot more muscle on.
11033066099 7 months ago
i ll try thank you
camcome12345 7 months ago
Yeah, I've been doing the Spartacus workout 2-3 times per week for the last 3 weeks. It's a true beast. The third round you want to quit, but you know it's the last of each exercise, so you just gotta push on through. For the first 2 weeks I took 3-4 minutes rest between each round instead of the 2 minutes prescribed. That extra minutes of rest makes a big difference. But try by the 3rd week to be doing just the 2 minute break in between rounds.
mrdirkdiggler78 8 months ago
What exactly does it mean to do this in "circuit for"?
hansaru 8 months ago
hey nat
first of all, let me say that i'm a big fan of your vids. keep up the good work!...i'm a P90X alum and am thinking about doing the spartacus workout 3 times a week as well as yoga x 2 times a week. what are your thoughts on that? would you incorporate other P90X workouts in with spartacus? thanks in advance!
tonykrand 8 months ago
Great workout. My friend and i started this about six weeks ago because of the freshman fifteen lol. It completely killed us the first week and part of the second, but now it's a workout we look forward to. Also, it kinda felt like we were doing the same weight for too long (4 weeks) so we started taking Jack3d before and Wheybolic Protein after and the results are really good, increasing our weight about 20% in the first week and a half of taking it. Great Video too! Helped us out a lot.
melojordan55 8 months ago
Hi Nat
I did this workout a week ago today and it killed me, Id suggest a good warm up for anyone starting out on something like this for the first time...I have recovered and Im back to the gym tonight to try again. Im not going on time this round as I think I need to work on completing the workout 3 times and improving my form until Im at a point where I can try it on the timed basis.
Thanks for the vid.
IconPI 8 months ago
are the 2.5lb- 50lb power blocks worth the price? im not talking compared to regular dumbbells but are they of good quality ex. do they have a chance of breaking without abusing them?
is it easy to switch the weights?
and do the 4 pillars get in the way of holding the power blocks?
thanks if you answer.
TCWpower 8 months ago
@TCWpower I would get the upgradable set - Sport 9.0 Stage I Set 5-50 lbs $349/pair yes it is worth it. The ones I presently have are the older edition but they are still going and I don't treat them nicely either. The most that has happened was the sticker coming off. Supper easy to switch weights. I am not sure what you mean by 4 pillars? The grip is smooth and the product is well designed. You can check out my review on my channel.
60DayswithNatJones 8 months ago
This work out is killing me!
stikupartist3 9 months ago
hi nat!
i have one question: when you say 15-20 reps, do you mean all together, or with each side, for example with the mountain climber, or the dumbbell row, or the t-pushup? thanks!!
JayDeeAustria 9 months ago 6
@JayDeeAustria You should try to do as many reps as you can for 60 seconds for each exercise. But if your starting out instead of using time you can go with reps instead. 15-20 are total numbers. Make sense?
60DayswithNatJones 8 months ago
The only weights i have are like 16.6lbs/8kg. Will that be heavy enough for starting out?
RobGreo 9 months ago
@RobGreo for most of the exercises you should be good to go. The t-push may be hard with 8kg. and to light on the goblet squat.
60DayswithNatJones 8 months ago
I feel like you're using your legs to do arm exercises. How does that work?
girardbcp 9 months ago
@girardbcp Multilayer muscle exercises so their full body movements. ie:Dumbbell swing
60DayswithNatJones 8 months ago
Is there a nutritional plan ot go along with the Spartacus workout? (I'm guess gruel and some bread like the show lol jk)
kombatmaster7 9 months ago
Thnx for the tutorial, helped me a lot!
GTimothyG 9 months ago
I read up on this workout when I first discovered it and it was designed to burn around 800-1000 calories per workout. Also it was researched to burn calories for up to 36-38 hrs after the workout. Thats more than cardio and HIIT. I have not yet tried this but I am definitely going to. P.S. This is for cutting down and leaning up, not for building mass.
FatChocolate1000 9 months ago 3
@FatChocolate1000 great answer!
60DayswithNatJones 8 months ago 5
@60DayswithNatJones Thank you my kind sir and or mam haha.
FatChocolate1000 8 months ago
@FatChocolate1000 Then this is exactly what I'm looking for...it kind of reminds me of Insanity/P90X on steroids.
hansaru 8 months ago
@hansaru Haha then ur gonna hate me bc theres a 2.0 version out I saw that is literally this on steroids. I guess its kind of like insanity/p90X on steroids......on steroids.lol
FatChocolate1000 8 months ago
@hansaru Hahahahaha, can you send me the link?
hansaru 8 months ago
20 people got a heart attack during this workout.
Godspeedos 9 months ago
You really could have shown us this with a shirt on...
Toucan1981 9 months ago
im 14 and i dont know at wich age i should start withe this workout help... ^^
Samseneider 9 months ago
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psycoticmonkey666 9 months ago
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@Samseneider
Hi there Sam. You shouldn't be doing any weight training really at 14. Your body is still to go through its most intensive growth spurts and putting your joints and muscles under excessive pressure at your age can really do permanent damage (google osgood schlatters). If I were you I'd stick to swimming, it's the best possible exercise for a growing lad and will set you up well for a healthy life. If you do absolutely have to do some resistance exercises, use resistance bands
psycoticmonkey666 9 months ago
Which is the best protein shake for strength and lean definition?
ironmaidenguitar 10 months ago
Hi nat, how many rounds would you recommend for this sircuit training?
Claussenheimer 10 months ago
does this workout helps in fat burning ?? and losing love handles ??
khawarezmi 10 months ago
@khawarezmi it helps a lot with fat burning
strutqy 9 months ago
@strutqy hey man, i wanna get toned and lose my love handles and lower belly fat by the end of june, im 16 and a guy, u think I can do it?
Manggg16 9 months ago
@Manggg16 it depends on how much you weigh,how much weight you want to lose,and how much you are willing to work,you have ~3 months left till then,time in wich you can lose 15-20kg or more.just do more and more exercises and push yourself harder and ahrder.you can do it
strutqy 9 months ago
@strutqy Ok Thanks a lot! So do you think I should do this eevery other day?
Manggg16 9 months ago
@strutqy Okk thanks a lot! i just needa lose 10-15 lbs, im 16 and 164, and 5'10. U think i should just do this every other day?
Manggg16 9 months ago
@Manggg16 you are ~the same height as me and abotu 2 pounds heavier...i dont have any fat problems tho :\
anyway dont do just this. do this 2-3 times a week(it will take you a while till you can do 3 full circuits,start at 1 and see how fast you can progress),go jogging(if there is a place in your town with 100+ stairs you can run up and down all you want use it),go roller blading(1 hour with no stops),eat a lot of meat and stay away from fast foods
strutqy 9 months ago
does this workout helps in fat burning ??
khawarezmi 10 months ago
Hello Nat. I have two weights of 5 kg each, and wonder if they are good for this workout. Also, how many reps of each exercise is needed ?
Thank you
gokugoq 10 months ago
@gokugoq the workout does not rely on reps instead it's works with time. Do as many reps as you can with in 60 seconds. Rest 15 seconds and move on to the next exercise. As far the weights go you want to use a weight that you can go all out with for the 60 seconds. 5kg is about 11lbs? Depending on your level of fitness you may find this to be too light for some of the exercises and not challenging enough.
60DayswithNatJones 10 months ago
the best exercise ever!! I do cardio 6x a week and this 3x a week.. I can see my abs popping out!!!
OSXSandman666 10 months ago
Your workouts are intense! Be well, Alycia
EmpowerYourBody 10 months ago
um can i ask you what kind of weights you use they look really weird
GadOlinium1 10 months ago
@GadOlinium1 they are Powerblocks, I think those might be the sport variation
Zidolos 10 months ago
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Check out my Spartacus Workout
FinalRoundTraining 10 months ago
Apparently if you do this workout (Cardio Version) It will burn around 730 calories for the average man(40mins). An hour of pace walking only burns around 500 calories. That being said, I might switch over to this perhaps twice a day, no dumbells so my body doesn't get raped. See how I go.
ArchaonDeath 10 months ago
you are all a bunch of pussies! thumbs up
arikat1 10 months ago
Wow you got results like this from doing this circuit just three times a week? How do you do it every other day or something? Do you work out on the days you're not doing this circuit like cardio or something or do you just chill? Please let me know I'm trying to get into shape like you!!
Reytakang 10 months ago
reps and sets....you do each exercise for 60secs...15 sec rest inbetween each exercise and 2 mins between sets...do these 10 exercises = 1 set...do 3 sets.
Menacexp 10 months ago
no reason to take shirt off
skatbloodlord 11 months ago
failed to make the 3 sets first attempt been doing it 3 times a week now upped the weights and feel heaps stronger........ SPARTACUS!!!!!
scottyzlive 11 months ago
u ar fucking master, thx for video!!
rasspusen 11 months ago
reps? sets?
MrSwedishJesterhead 11 months ago
@MrSwedishJesterhead reps and sets....you do each exercise for 60secs...15 sec rest inbetween each exercise and 2 mins between sets...do these 10 exercises = 1 set...do 3 sets.
Menacexp 10 months ago
@MrSwedishJesterhead also my brother got a hold on an mp3 file named "spartacus_60_15" wich is helpfull.its ~40 mins long. play it before you start and it tells you when to start and stop.it sais when you are 15-20-45 seconds in and how much time you have left of your 15 second break and it counts down when you have 5 more seconds so you can get ready for the next exercise.
strutqy 10 months ago
@strutqy Thanks! do you have any idea where I can find it? all I find are downloads that cost money..
MrSwedishJesterhead 10 months ago
@MrSwedishJesterhead sry i didnt answer sooner.dont check my youtube inbox a lot.not sure where he got it so i'll upload it somewhere and give u the link
strutqy 9 months ago
great info. thanks -diet and excerise so important - we also need our
testosterone in check as well -just found that out for me to.
How2BAHealthyMan 11 months ago
This workout totally rocks!!! I could hardly do one full circuit the first time I tried it - now I do all three easily. Thanks for this video :)
Nibifrost 11 months ago
Thanks for your response guys. 3 times a week it is.
ArchaonDeath 11 months ago
@ArchaonDeath I beleive the reason is to
give you body a chance to rest and so by doing it every other day then you wont be pushing your body to hard.
theatertaylor17 11 months ago
What is the reason for doing it 3-4 days a week? If someone wanted to do this every morning (me) is this idea pointless? or a health hazard? Thanks in advance.
ArchaonDeath 11 months ago
@ArchaonDeath Because the workout can be hard on your muscles, its important to let your body rest to repair what you've broken down. If you're already in decent shape, and are doing this all calisthenic, (ie no weights) then you could probably use it as a hard cardio routine. It certainly gets the job done.
Epidemechanical 11 months ago
I am SPARTACUSSSSSSSSS :D
duddits911 11 months ago 2
I have officially renamed this workout to: Doctore's Workout.
BoogWeed 11 months ago 24
Alright nat. you say 60 days. Imma try.
joe3lee 11 months ago
men's health has different exercises for the spartacus workout? theirs is not as intense as yours Nat. which one should i do? here's the link for it. my(dot)menshealth(dot)com/workout/The-Spartacus-Workout-2.0/workout-a?page=1
chax3charmin 11 months ago
Hey thanks for this video Nat, I've saved the Spartacus workout page from the MH site myself and started doing it a few days ago. I've some observations on your form though:
On the Goblet Squat - you're doing it ok, but I would've done it with a more upright-angled back, like there was an imaginary wall close in front of me that my nose shouldn't touch when squatting.
On the One arm DB swing - the hips drive the momentum forward, and the ascent - (continued)
jimcerveza 11 months ago
omgg just did this and it whooped my ass. seriously it broke me down thanks a lot for uploading man
FTank800 11 months ago
Why is this called the Spartacus Workout? I thought it would be something involving swinging swords arround. lol
rasmasyean 11 months ago
@rasmasyean It was developed for the actors working on the tv show "Spartacus: Blood and Sand"
BoogWeed 11 months ago
YES wicked bod
felishaforever 11 months ago
Any additional tips to someone beginning to attempt this?
sublimemota 11 months ago
that workout beat the **** out of me. throw up every time. right after circuit two.
libertarianism2160 1 year ago
i did this workout tonight with heavy weights and add bench press into it. it really works u out
greedybox 1 year ago
This is a fantastic workout. I started doing it about a week or so ago. It really does hit every muscle group well. Also, because of the nature of the workout being circuit training, the time actually goes by quite quickly.
It normally takes me about 45 minutes to complete the workout, following the original instructions of 60 seconds per exercise, 15 second rest between exercises and a 2 minute rest between circuits.
Diomedes01 1 year ago
Hey, Nat. Thanks for the demonstration! I'm 48 years old, and I'm using the Spartacus Workout to lose 25 pounds (in 26 weeks). I'm currently able to do two circuits, but I need to spend 44 seconds resting between each station. My goal is to get down to 20 - 25 second rest intervals. Two questions: any suggestions or recommendations? And, how can I tell what poundage I should be using for my weights?
Akitrom 1 year ago
I mixed this with some TRX suspension training...good god hahaha. Now to diet right...
vampsith 1 year ago
i tried this, i didnt last 1 set,..but i want to lose fat and get a low body fat percentage,..what should i do now?
11033066099 1 year ago
i tried this, i didnt last 1 set,..but i want to lose fat FAST,..what should i do now?
11033066099 1 year ago
these are great lung busting routines but most people commenting here are couch potatoes making playground comments
slightseconds 1 year ago
look like he lifting toasters but I'm a big fan of each workout. I saw gains immediately!!!!!!!!
corect1000 1 year ago
What type of weights did you use? i think i need to invest in a set of those
jamaicanrass 1 year ago
that was very helpful thank you, but the constant buzzing noise was a little distracting!
HughWheelerDrums 1 year ago
heyy man, im a soccer player, would u prefer this workout for me? will it make my legs alot stronger wen on the pitch, or is there another workout i shud do?
6969doggiestyle 1 year ago
spartacus would be proud.
edeligonul 1 year ago
this has to be a good training? dont be silly its rather a shit
desertlindhorst 1 year ago
@MMADisciple nice keep going until that dont happend ;)
Markt666 1 year ago
Thanks for posting this for us :o)
sparticle24 1 year ago
sry..
Kimsterfan79 1 year ago
opinion about workout? successfull?
Kimsterfan79 1 year ago
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opinion about workout?
Kimsterfan79 1 year ago
opinoin about workout?
Kimsterfan79 1 year ago
Hey Nat, is this a routine to stay with or should I switch it to every other month and hit a different workout in between months?
legion4400 1 year ago
Great workout much harder then you expect
cainmichky 1 year ago
way do you wave around toasters?
hadoj2 1 year ago
I'm wondering if you do this workout 3 times every time you go to the gym. Is it still necessary to do some cardio? I mean this seems to be quite intense if you do the 10 exercises with little(15-30 sec rest) rest between each exercise.
Moonchild1607 1 year ago
@Moonchild1607 mens health doesnt say anything about cardio, since this workout works every part, and you are working constantly then im guessing this includes cardio...i am about to start this tomorrow, so i am really exited! lol
SDlopez20 1 year ago
@SDlopez20 Or they expect you to have minimum body fat, and that you just want to define your abs...
Moonchild1607 1 year ago
P.S. i'm not looking to be like a mega body builder, i want to be more athletic (like the workout is intended to provide).
JoshuaMRead 1 year ago
Hi i'm pretty slight in frame and am looking to bulk up (i haven't done weight excercise since i was 15 and i'm now 19). Will this circuit bulk me up or make me more toned with no bulking (and therefore really scrawny-looking)?
JoshuaMRead 1 year ago
@JoshuaMRead this exercise is for building muscle and burn some of your body fat(i read it in the magazine). And believe me u are goind to build muscle if u do this 5 times a weak
MrAxileas 1 year ago
@MrAxileas You're not supposed to do this 5 times a week, in fact only 3 times a week so there's a day rest between every workout. Your muscles need this in order to grow. The only workouts you can do 5 times a week are the ones that train a different muscle group at each workout. The spartacus workout however trains your whole body every time.
Moonchild1607 1 year ago
@JoshuaMRead Do the Spartacus 3 times a week, every other day. On the days in between lift weights. This will help you gain muscle, but get ripped at the same time.
victorramos01 1 year ago
@victorramos01
I wouldn't recommend doing weightlifting on the days in between this workout. This circuit is intense enough and includes weightlifting; not giving your muscles that rest day will impair their ability to recover and grow. Your muscles will get fatigued and there's a greater risk of injury. If you want to work out every day, you need to follow a plan that has you working a different muscle group each day. This circuit is best performed 3 days a week, with rest days in between.
rice090 1 year ago
@victorramos01
Nope, you know what, I kind of have to retract that statement. In the Men's Health article for this workout, it says "if you’re already in great shape, you can use it as a “cardio” workout on the days between your regular weight workouts." So I guess if you're already ripped and just looking for something to add, this can work as a cardio routine on top of your regular weights program.
rice090 1 year ago
Started today and must say that it is a bit of a killer. I experimented last week just sorting out the circuit and proper technique and knew from previous circuit training not to go out all guns blazing. First circuit I was like what is the fuss but then the second was holy s**t and the third was damn you Nat Jones. Cant wait for thursday to do it all over again
nzhelo 1 year ago
I think if I keep up with the Spartacus, I'm going to be in pretty decent shape.
I'm on my recovery day, and I'm much more sore than after my usual routines.
franzjoseph31 1 year ago
Any tips for meh, I'm 15, only weigh around 105-110... Any tips? I'm also using Whey Protein.. well just started using it, and well I got no Weights so any tips on how to improve my shape W/e the use of weights...? - My doctor said its ok to use whey protein so yea...
Vargin6for4lif3 1 year ago
@Vargin6for4lif3 start of with light weights and try to build muscle, then once you are able to do 3 circuits with light weight, start moving up in weights every one or two workouts
SDlopez20 1 year ago
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HanshDungf 1 year ago
just did this, massively harder than expected. think i might have to drop the weights a bit. Im using 12kgs for most exercises except t push ups
supernova0987 1 year ago
just did this, massively harder than expected. think i might have to drop the weights a bit
supernova0987 1 year ago
Hey nat, I was wondering....................well, i can' seem to balance myself during the push up row (I can do all the other's with no problem though) so, would it be bad if i did the workout on bent knees?
AlphaSierraHotel117 1 year ago
@AlphaSierraHotel117 Until you get used to it I don't see the problem. My suggestion is to try widening your (base) feet. Separate your feet on this move to help with balance. On this exercise I have my feet shoulder distance apart.
60DayswithNatJones 1 year ago
hi, how many times should i repeat this circuit?
viproh 1 year ago
@viproh 3 Times, download the workout out sheet I created for this routine at my blog site. Info located in the description.
60DayswithNatJones 1 year ago
They told me to do most of this to get ready for the marines.
ChriskOsborne 1 year ago
im about to try the sparticus workout wish me luck
angel1546 1 year ago
@angel1546 good luck ;)
60DayswithNatJones 1 year ago
damn im not gay or anything but that is some awesome body there man !!!
vuk030 1 year ago 3
@vuk030 thank you. It is hard work diet plays a important role also.
60DayswithNatJones 1 year ago
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I have been doing this circuit training for over a week now and I must say, mixed with a hearty diet and discipline, I have seen some changes! Albeit some difficulty, it's nothing we can't get past with some positive reinforcement! This routine kicks absolute ass! \m/
radbane 1 year ago
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I have been doing this circuit training for over a week now and I must say, mixed with a hearty diet and discipline, I have seen some changes! Albeit some difficulty, it's nothing we can't get past with some positive reinforcement! This routine kicks absolute ass! \m/
radbane 1 year ago
I have been doing this circuit training for over a week now and I must say, mixed with a hearty diet and discipline, I have seen some changes! Albeit some difficulty, it's nothing we can't get past with some positive reinforcement! This routine kicks absolute ass! \m/
radbane 1 year ago
Shit, i didn't think he was this fit. Im subbing, i need some good workout tips. Im to squishy now.
Well im lazy haha i dont have my drive anymore >_<..
hazza3 1 year ago
This might be a stupid question i just wanna know how effective this would be, so the question is, is doing this whole routine 3 times a week more effective than jogging 3 times a week or do you not know exactly?
gmanleader0 1 year ago
@gmanleader0 Not a stupid question, there is not such thing as a stupid question. It depends on what your goals are. Running is great builds endurance but doesn't really build muscle. The Spartacus workout builds muscle and endurance. So the question is what are you looking to achieve. Personally I think it is good to have a mixture of cardio and weights in your workout routine.
60DayswithNatJones 1 year ago
@gmanleader0 Definitely Yes!
victorramos01 1 year ago
Just wondering...can a 16 year old guy do this workout? Or will it stunt growth? Thanks :D
themarauders09 1 year ago
Yes you can this workout is strength training / fat burning. Not bodybuilding.
60DayswithNatJones 1 year ago
Am doing this routine monday, wednesday and friday, what should i do tuesday, saturday and sunday??? just rest¿¿??
hakusho04 1 year ago
@hakusho04 This is right out of the MH big book of exercise. "Do this workout 3 Days a week. You can do it as your primary weight workout, or as a " cardio" workout on the days between your regular weight workout. This approach will help you speed fat loss even more." Personally I cycle this routine. So a 5 day workout may look like this- 3 day split and 2 days spartacus 2 days of rest. Or 3 days spartacus and 2 day split heavy lifting workout upper and lower 2 days of rest.
60DayswithNatJones 1 year ago
I quickly became a huge fan of the show, but only recently learned of this routine tonight. I plan to start training this when I hit the gym tomorrow. I can already tell there will be muscles targeted that haven't seen that kind of attention for a while, so I'm planning to start with low weight.
I would like your opinion on one thing though. Once I've adapted to the routine/weight, should I turn things up a notch by trying to push out more reps per timed interval? Or begin a weight increase?
Karnalsyn 1 year ago
@Karnalsyn Check out my blog I just recently found a article about increasing resistance versus low weight. Site locate in my info. Also it depends on your goals if you want to be lean stay with low weights and go for reps. To gain increase resistance on the exercises you can. Personally I started with a low weight and increased my resistance over time. Check out my blog I have my experience with Spartacus there. Also If you haven't pls subscribe to my channel. Thanks, Nat
60DayswithNatJones 1 year ago
i understand that this is a circuit training. but my question is if i start doing this workout will i be able to get bigger at the same time as loosing fat or is this simply for burning fat and just getting lean?
geoffetf26 1 year ago
@geoffetf26 general rule is to gain size your increase your weight gradually to push your muscles. Rest give your muscles so they can recharge and heal. Diet you need to feed your muscles so they can get bigger. For me I did noticed increase size and cut.You can check out my blog for my results. I used Spartacus 3 days a week in place of my cardio and combined it with 3 or 2 day workout splits.
60DayswithNatJones 1 year ago
Hi, can i do this without using dumbbells? I'll be going on a trip so i won't be able to bring dumbbells? If yes, how can i do dumbell rows and one arm dumbell swing without using dumbells?
boy2kmol 1 year ago
@boy2kmol Those two exercises require resistance. You can replace them with body weight exercises do spiderman push ups for the dumbbell swing. Body weight exercises for the back you will need a chin up bar. The pike push up can help but it really focuses on your shoulders. Your best bet is to perform the row with something heavy using two hand to hold the item.
60DayswithNatJones 1 year ago
hey, ive been doing an 8 minute ab workout for like 3-4weeks and only noticed a small improvement in my ab definition, what would you suggest to get killer ab definition??
locog42 1 year ago
@locog42 cadio and good diet bro... the abs workout just work for people with the abs ripped to make them grow. u have to burn fat first
hakusho04 1 year ago
In the single arm dumbbell swing.. how much time with each arm? 60 seconds o or 30 seconds? thanks..
pipin700509 1 year ago
@pipin700509 Men's Health says to do it 30 seconds on each arm. However there is no hard and fast rule about doing it for 60 seconds on each arm. If your just starting out go for 30 seconds.
60DayswithNatJones 1 year ago
Hi Jones... Is it ok to combine this workout with runinng and swimming, let´s say three of the four remaining days of the week? Great job.
pipin700509