Spartacus Workout Challenge vs. Gladiator Bootcamp
The Spartacus workout challenge is a fun 10 exercise circuit that will help you boost endurance and burn fat but...
The actual Spartacus Workouts the actors used to shape up for Spartacus Blood and Sand were muscle building workouts that were about 100 times more challenging than the promotional routine that was featured in Men's Health and that's making the rounds online.
Spartacus Workout Challenge Instructions: 50 sec. on all the exercises below only 10 sec. rest between exercises. One full circuit then rest 2 min. and repeat two more times.
db goblet squat mountain climber 1 arm db swing pushup w/rotation alternating jump lunge db rows alternating lateral db lunge db renegade row db forward lunge w/twist db squat to oh press
Does that sound like the kind of workout that packs on tons of lean muscle? If you said no you're correct but it's still a great fatloss workout.
The REAL Spartacus Workout was actually called Gladiator Bootcamp and it was devised by the team of stunt coordinators for the show including Tim Wong, Allan Poppleton, and Shane Dawson.
According to fitness expert Chris Finn it was much harder than the workout challenge printed in Men's Health. Here's his version of the real Spartacus workout.
Real Spartacus Workout Instructions:
"Day 2: Muscular Endurance, Functional Training
SUPERSET 1 Deadlift 3 sets x 12-15 reps (no rest) Pull-Up 3 sets x maximum (60 seconds)
SUPERSET 2 One-Arm Dumbbell Row 3 sets x 12-15 reps (no rest) Inverted Row 3 sets x maximum (60 seconds)
SUPERSET 3 Barbell Curl 3 sets x 12-15 reps (no rest) Weighted Bench Dip 3 sets x maximum (60 seconds)
SUPERSET 4 Bent-Over Powerbag Wipe 3 sets x 30 reps (no rest) Barbell Torque 3 sets x 20 reps (60 seconds)
Day 3: Active Rest, Shuttle Drills, Light Circuits, Endurance Work
Day 4: Size, Strength & Power Deadlift 3 sets x 10-15 reps (90 seconds) Pull-Up 3 sets x maximum (90 seconds) One-Arm Dumbbell Row 3 sets x 10-12 reps (90 seconds) Inverted Row 3 sets x maximum (90 seconds) Barbell Curl 3 sets x 10-15 reps (90 seconds) Weighted Bench Dip 3 sets x maximum (90 seconds) Bent-Over Powerbag Wipe 3 sets x 30 reps (90 seconds) Barbell Torque 3 sets x 20 reps (90 seconds)
**Plus 3 hours of gymanstics, sword fighting, stretching, and more each day (in addition to the daily workouts). Watch the video below to see why Gladiator Bootcamp had to be so brutal.
Check out the post below to see what the actors in Spartacus Blood and Sand had to say about Gladiator Bootcamp or try my version of the Spartacus Workout.
Circuit 1: Perform 5-8 of each exercise in the the first circuit then rest for 90 seconds and repeat 3 more times. Cut your rest period by 30 seconds each week until you can get through the circuit 4 times with no rest between circuits.
deadlift overhead press pullup db row
Circuit 2: Perform each exercise for 30-60 seconds going from one to the next with no rest. After one circuit rest for 30 seconds then repeat 3 more times. Cut your rest period by 10 seconds each week until you can get through the circuit 4 times with no rest between circuits.
farmers carry step up w/knee raise jumping lunges medicine ball slams
Circuit 3: Perform each exercise using the tabata protocol. 20 seconds work 10 seconds rest of each exercise and repeat until you've completed 8 rounds then rest for 1 minute and repeat 2 more times.
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