SPARTACUS ADVANCED WORKOUT

SPARTACUS "SPARTA" ADVANCED WORKOUT

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SPARTACUS "SPARTA" ADVANCED WORKOUT

Workout Instructions

10 Exercise Circuit - Complete 3 Full Rounds - 36 Minutes

Perform each exercises in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise

After you complete all 10 exercises or one round in succession you will rest for 2 minutes. COMPLETE 3 ROUNDS

SPARTACUS SPARTA WORKOUT
http://www.spartacusworkoutblog.com

1. Burpee Forward and Lateral Box Jumps - Plyometrics, Power, Explosiveness, Cardio, Total Body Strength
2. Buzz Saw Plank - Core, Upper Body
3. Two and One Arm Kettlebell Swings (70lbs) - Two Arm and Alternate One arm Swing) - Lower body, Glutes, Explosive and Cardio
4. Side to Side Lateral Push Ups - HANNIBAL SPECIAL - Upper Body, Shoulder, Core and Abs, Balance, Muscular and Body Strength
5. Dumbbell Clean and Press Left (50lbs) - Pull and Press Exercise - Full Body, Back and Shoulder Strength
6. Abs Spring Ups - Abs Strength
7. Dumbbell Clean and Press Right (50lbs) - Pull and Press Exercise - Full Body, Back and Shoulder Strength
8. Double Plyo Push Ups to Bunny Hop - Plyo-upper Body, Explosiveness, upper body strength
9. Reverse Lunge and Curl (20lbs)- Lower Body and Biceps Strength
10. The Prowler aka The Finisher (5lbs) - Cardio and Conditioning, Shoulder muscular endurance

Category:

Howto & Style

Tags:

• Spartacus workout
• Spartacus
• Funk Roberts
• funkmma
• mma workout
• hiit workout
• how to burn fat
• mma training
• circuit workout
• insanity
• p90x
• kettlebell workout
• plyometrics
• bodyweiht workout
• dumbbell workout
• fitness
• kettlebell swing
• hannibal for king
• abs exercise
• core exercies
• burpees
• box jump
• cleans
• conditioning
• cardio workout
• strength and conditioning

[hanz2lk]

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

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

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

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

[marcroops]

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

[LloydChristmas777]

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

[jeyel71]

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

[marcroops]

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

[marcroops]

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

[hardstylerforlife1]

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

[dominict1981]

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

[tsmortimer]

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

[hanz2lk]

@marcroops

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

[marcroops]

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