MISSION IMPOSSIBLE SPARTACUS WORKOUT

Spartacus "Mission Impossible" Workout
GET THE FULL WORKOUT AND EXERCISE BY EXERCISE BREAKDOWN
CLICK HERE: http://blog.spartacusworkout.com/2012/01/spartacus-mission-impossible-workout/


SPARTACUS MISSION IMPOSSIBLE WORKOUT
Your Mission, if you choose to accept is to perform this workout and leave your comments when the Mission is complete!

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Workout Instructions - 1:54

10 Exercise Circuit - Complete 4 Full Rounds

Perform each exercises in succession for 60 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 4 ROUNDS


SPARTACUS "MISSION IMPOSSIBLE" WORKOUT 2:05

1. Kettlebell (DB) Clean Press and Overhead Squat (35lbs)- Alternate 2:05
2. Grasshopper 2:29
3. Nasty Bastie Burpees 2:50
4. Abs Cross Crunches and Twist 3:15
5. Dumbbell Deadlifts and Row Ladder (45lbs) - 3:31 (Start with 1 row, then 2-3-4-5 back down to 4-3-2-1 or until time runs out) - 3:31
6. Bodyweight Squat to Meet the Queens 4:00
7. Swiss Ball Roll Ups - 4:23
8. Kettlebell Swing - Catch and Around the World (45lbs) 4:43
9. Ninja Tuck Jumps
10. Dumbbell Push-Ups and Side Raises (8lbs) 5:32


What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
Post Workout Protein Drink: http://funkroberts.getprograde.com
Kettlebells: http://www.dragondoor.com?apid=4be946acb37d2
Dumbbells: Ironmaster Quick Lock Dumbbells http://www.samsfitness.com.au

WHY SPARTACUS WORKOUT BURN MORE FAT THAN CARDIO AT THE GYM!

In the video I said that Spartacus Workouts or High Intensity Interval Training is amazing for burning fat. But didn't go into detail.

This relates to what is called EPOC Excess Post Exercise Oxygen Consumption.

In other words, after a Spartacus workout your body's metabolism is very high. Basically because you are resting at this time your body is tapping into the fat stores for energy through oxygen. Oxygen burns fat. Your body takes a lot longer to recovery after Spartacus workouts, therefore your body is burning fat for a longer period. Science shows that your body can burn fat up to 36 after a HIIT workout (Spartacus) - THAT'S GREAT!

On the flip side, after a long and boring 45-60 minutes duration on the elliptical or exercise machine at the gym, because you are not exercising at high level (per say) your EPOC or post workout metabolism is not that high nor does not last very long. - THAT'S NOT SO GREAT!

Let's compare:
A) 30-40 minute Spartacus workout burns fat for 24-36 hours after workout
B) 45-60 minute duration on an exercise machine for traditional cardio workout burns fat 30-45 minutes after if you are lucky.

DO YOU WANT TO BURN FAT?
DO SPARTACUS WORKOUTS

DISCLAIMER: This is an advance workout with some advanced exercises. Please adjust exercise to your level or if you are a beginner please check out some of my Beginner workouts. Also you must have kettlebell training or experience to perform some of the exercise. Consult your physician before starting this or any exercise workout.

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Category:

Howto & Style

Tags:

• Spartacus workout
• HIIT workout
• Fat Burn Workout
• Mission Impossible
• mission impossible workout
• mma training
• FunkMMA
• funk roberts
• fitness
• Spartacus
• Athletic Training
• ripped abs
• p90x
• metabolic resistance circuit
• cicuit training
• high intensity workout
• mma workout
• kettlebell workout
• dumbbell workout
• swissball
• gymboss timer
• bodyweight workout
• home workout

[saraverc]

just found out about Spartacus by accident and looking at starting soon. At my gim they don't have kettlebells and I have read in your comments that although you can use dumbells you won't get the same results, right? So if I wanted to buy some kettlebells how many different weights would you recommend for your routines?

[marcroops]

@saraverc Hey saravec - Here are some suggested weights

Ladies Set 8kg (light), 12kg (med), 16kg (heavy)

Men's Set 12kg (light), 16kg (med), 24kg (heavy

[darkspl]

how much this ball weight

[marcroops]

@darkspl What Ball are you referring to. The Stability?Swiss Ball? Maybe 1lbs

[tahoemnts2]

Just did this workout. I was great fullbody! I"m new to the Spartacus workouts and was looking for something more after Insanity workouts for over a year. This is it! Thanks for putting these together! So you recommend doing this one 3xwk? What the heck am I going to do the other 4 days...I need more... :)

[marcroops]

@tahoemnts2 Hey Tahoe, Hope all is well and thanks for the props. If you go to the Spartacusworkoutblog, you will find over 50 different Spartacus Workouts that you can interchange...I would suggest doing a M-T-TH-F schedule with Saturday as a Active Day (do something you like, but stay active...maybe Spartacus Abs Workout, Sport, etc) - Also you can get access to the Free 4 Week Spartacus Workout Program - see Youtube info section for the link - Funk Roberts

[electrokid7435]

best workout ever

[saraverc]

Also with 6 months of weight training with a personal trainer I managed to go from very skinny (162cm tall,48kg and 38.7% muscle, 14%fat) to nicely shaped (52kg, 42%muscle, 14%fat). Then for 6 months I did bodyrock (similar to your routines in some ways, but mostly bodyweight or sandbag training) and managed to maintain those numbers. Now I am back at weight because I want to add a bit of volume, but it looks like I am losing defin. I had. Just with spartacus could I achieve more vol. and defin?

[vaisamiror]

Funk You are the man!!! love your workouts!!!