SPARTACUS BODYWEIGHT WORKOUT #3

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SPARTACUS VENGEANCE WORKOUT
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SPARTACUS BODYWEIGHT WORKOUT #3

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Great 10 exercise bodyweight workout that focuses on strength, conditioning, fat loss, explosiveness, muscular endurance, plyometrics, core/abs strength and more.

Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise.
Take 15 seconds to transition between stations, and then move onto the next exercise.

Rest for 90 seconds and repeat for 3 full sets

SPARTACUS BODYWEIGHT WORKOUT #3 - 0:36

1. BUNNY HOP BURPEES 0:54
2. SCORPION PUSHUPS 1:05
3. FRONT TO REAR LUNGE -- ALTERNATE 5 PER SIDE 1:17
4. PLANK TO PUSH UPS BUILD 1:35
5. WIDE LEG RUNS 1:46
6. JUDO PUSHUPS 1:51
7. HINDU SQUATS 2:02
8. BENT OVER ARM ROWS (FAST) 2:14
9. JUMP SQUATS AND SIDE LEG RAISE 2:24
10. ALTERNATE ARM AND LEG RAISE 2:38
Did you miss workout 1 and 2
Spartacus Bodyweight Workout 1 - http://www.youtube.com/watch?v=TmGrIx3k7nE
Spartacus Bodyweight Workout 2 - http://www.youtube.com/watch?v=Gzq1g6GqG7Q&feature=related

Get your free 4 week Spartacus workout program and http://www.spartacusworkout.com

Category:

Howto & Style

Tags:

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• Strength and Conditioning
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• plyometrics workout
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[DungeonDawg69]

my wife is trying to loose weight do u have somthing for her? she doing biggest looser wright now

[marcroops]

@DungeonDawg69 Hey Dungeon, You wife should be working out with you...you guys should be doing this together...she can hit up my fenvsfunk 4 Week Bootcamp for Women (I will put the link in the YouTube info section, there is a great Nutrition Plan fo woman that want fat loss) also you both should try the Spartacus Bodyweight Workout Program (link in the youtube info) That will have the workouts written for you, downloadable videos, the works - Hope that helps - Funk

[LloydChristmas777]

Scary workout. Going to need to be mentally ready for this one.

Nothing beats old school rap (I don't even know the song; I can just tell by the quality). Did I hear KRS-ONE's voice in there somewhere starting at 01:28?

[marcroops]

@LloydChristmas777 Lloyd - Love that you are liking the old school rap - classic rap - This is Group Home, but you do hear the KRS sampled for sure - Oh and yes you will have to be mentally tough for this one for sure....Don't forget to click the link in the YouTube Box so you can get the FREE 5 Exclusive Bodyweight workouts (not seen anywhere else) plus 4 week program and nutrition report. - I have been getting incredible feedback since the launch today - Keep Training Hard – Funk

[an7d7y]

Awsome workout, it does not seem like alot to do it two times when your in shape, but you get a nice sweat on! haha good shit junk

[marcroops]

@an7d7y - Just did this woekout with MMA fighters in Cali (some UFC) and they were dead!!!!

[Klemmetsmo]

@MrJinboii 6 pack is made in the kitchen.

[STORMYB]

Mr Marc....can I do this while im weight training like on my cardio days? It looks like its gon whoop my ass and I like that.

[Ignatius413]

Funk, you are the man!

[DungeonDawg69]

happy ma gym boss is here now time to wright down ur work outs and figure the timer out and bring the pain with ur awsome work outs

[DungeonDawg69]

my gymboss timer should be here wednesday :)im going to try all ur work outs

[MrJinboii]

Hey, just wondering is this good for loosing fat? as i am tryna get a 6 pack??

[vios688]

I like JUDO push up. hahaha