The spartacus workout challenge is fun and intense. It's based on the workout featured in Men's Health. Try it out and see what you think.
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Lady Spartacus Workout by: Monica
Gladiator workouts and spartacus workouts aren't just for the boys. Check out the lady spartacus workout. My only suggestion here is use less weight (not light but less than what you see here) and focus on better technique and speed for increased fatloss and a leaner look.
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Bent Over Powerbag Wipe? by: Anonymous
Monica,
If you're monitoring this post, can you explain what a bent over power bag wipe is? And if I don't have access to a power bag, are there other exercises you would recommend to substitute in the routine?
Many thanks.
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bulgarian bag swipe? by: Monica
The video below features an exercise that looks like what you're talking about.
You can mimic this same circular motion with any type of weight (db, plate, sandbell, kb). The best substitute for this move would be squat to bent over row to halo using a weight plate or sandbell.
Be careful that you're actually using the core activation technique that CHEK Institute teaches to initiate the movement from the core and prevent serious injuries to shoulder, neck, back. Definitely not for beginners but looks like an amazing total body exercise.
Let me know how it goes. Also the Ross Training blog shows you how to make your own bag if you need an affordable one. They're pretty expensive!
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Nutrition by: Anonymous
Awesome workouts that really do the job! Have adapted my workout in line with the advice here for the Spartacus workout and found really good results from it. The one thing I do strongly recommend though is sorting out good nutrition, doing an internal body cleanse will help to clear out the toxins that build up inside as part of every day life, creating more sustainable health for a longer period of time. Also having a good post workout supplement aids you by getting quality protein and nutrients to build up the muscles, thus allowing you to burn more fat and become healthier.
Looking forward to more great advice and recommending this site to other people I know, thanks!
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How Many Days/Workouts? by: Colin
Monica
Are the three circuits described to be performed on three separate days for a total of three days a week?
Regards Colin
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Spartacus 3 day split by: Monica
Hi Colin thanks for your question. The 3 circuits are one workout. So this would be 1 sample day of training.
The actors on the show were training like this daily. They were on a repeating 3 day split with one day off but even on that one day off they were staying active.
These guys were also eating very little. They were on a strict regimen of protein shakes and lean proteins and veggies. All the actors on the show stated in interviews that the workouts and diet were brutal because they had a very short time to get ready.
If you're young and already have some level of fitness your body can handle a hardcore repeating 3 day split like this for 8 weeks and you would get some pretty great results if you were able to really limit your food intake as well.
If you need a solid program to help you get Spartacus ripped be sure to check out Muscle Gaining Secrets by Jason Ferrugia. Lots of my visitors use that program and love it.
Such a strange coincidence that you posted this last night. Andy Whitfield died on 9/11 and his wife released a statement about his last words today. So sad that he is gone.
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GSP Rushfit by: Anonymous
Has anybody tried GSP RushFit to achieve a Spartacus physique. The workouts look good and GSP looks to have that lean fighter look you see on Spartacus.
