Fitness

Get Ripped Workout Routine For Men – The Spartacus Workout

How badly do you want to have that ripped physique?  You might wonder how celebrities with their busy schedule could still manage almost unbelievable weight loss and well-toned bodies.  Well, no one said it’s going to be easy, but scientifically based programs have been developed to improve workouts for modern working individuals.

Spartacus Workout | Get Ripped Workout Routine For Men - The Spartacus Workout

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Get Ripped Workout Routine For Men – The Spartacus Workout

High-Intensity Workouts To Get You Shredded

Over the years, Science paved the way for us to come up with the most effective fitness regimen for shaping up.  We knew how weight training helps in muscle development, and high-intensity exercises such as interval training promote greater fat loss compared to low-intensity exercises.  But the truth is that science is slow, and tough competition in the fitness industry could not wait around for studies to tell what’s best for fat loss or muscle build up.  As a result, businesses learned to improvise fitness programs designed to optimize the time average clients spend in the gym.

Be like Crixus in this amazing workout:

The Undefeated Gaul #spartacus

A photo posted by Spartacus (@i.am.spartacus) on

Most clients only have 45 to 60 minutes a day and 2 to 4 days a week to exercise, thus, the birth of “metabolic circuits.”   A new fast-paced training program, in which upper and lower body workouts are alternated.  This is not an easy workout but if you think you’re man enough to handle it, this might be the start of your glory days ahead.  Meet the “Spartacus Workout.”

Workout Plan:

  • 10 exercises
  • 60-second sets
  • 15-second break after each set
  • complete whole circuit, rest 2 minutes and repeat

Note:  1 set is timed in 60 seconds so there is no specific number of repetitions for each set.

1. Goblet Squat

Goblet Squat | Get Ripped Workout Routine For Men - The Spartacus Workout

Hold the dumbbell against your chest.  Position your feet outside shoulder width with your toes slightly pointed out.  Go down as low as you can with both feet flat on the floor.

 

2. Mountain Climber

Mountain Climber | Get Ripped Workout Routine For Men - The Spartacus Workout

Start in a push-up position, then reverse the position of your legs explosively until the bent leg is extended straight and supported by the toe, bringing the other foot up with hip and knee flexed.

 

3. Single-Arm Dumbbell Swing

Single-Arm Dumbbell Swing | Get Ripped Workout Routine For Men - The Spartacus Workout

Stand with your feet shoulder-width apart holding one dumbbell in front of your hips.  With your knees slightly bent, push your hips back then thrust the dumbbell forward with your knees slightly bent

 

4. T Push-up

T Push-up | Get Ripped Workout Routine For Men - The Spartacus Workout

Start with the standard push-up position.  Perform a powerful push-up then lift one arm raising it towards the ceiling as you twist your torso to the side.  Return to the original position, repeat but raise the opposite arm this time.

 

5. Split Jumps

Split Jumps | Get Ripped Workout Routine For Men - The Spartacus Workout

Stand with right foot forward and the left foot back with knees slightly bent.  Dip body down by bending your legs more, then immediately jump upward.  Quickly switch legs landing with feet in opposite positions.  Continue jumps alternating leg positions.

 

6. Dumbbell Row

Dumbbell Row | Get Ripped Workout Routine For Men - The Spartacus Workout

With a dumbbell in both hands, slightly bend your knees bringing your torso forward.  Lift the dumbbells to your side with your elbows close to your body, then slowly lower the dumbbells as you go back to the starting position.

 

7. Dumbbell Side-Lunge and Touch

Dumbbell Side Lunge Touch | Get Ripped Workout Routine For Men - The Spartacus Workout

Stand with feet shoulder-width apart and both arms extended with dumbbells in front of your thighs.  Make a wide step to one side.  As your outside foot touches the ground, lower your body by pushing your hip back and knee bent.

 

8. Push-up Position Row

Push-up Position Row | Get Ripped Workout Routine For Men - The Spartacus Workout

Begin in a push-up position with dumbbells in both hands.  Lower your body to the floor then execute 1 push up, then row the dumbbell to the side of your chest (pull the dumbbell upward) as you go back to starting position.

 

9. Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation | Get Ripped Workout Routine For Men - The Spartacus Workout

Stand straight while holding a dumbbell near your chest with both hands.  Take a large step forward into a lunge lowering your knee to the ground.  As you do so, rotate your torso toward the outside of your front leg, then go back to the starting position.

 

10. Dumbbell Push-Press

Dumbbell Push Press | Get Ripped Workout Routine For Men - The Spartacus Workout

Hold dumbbells at shoulder level on both hands then bring your knees to a very light squat.  Keep your chest up and shoulders back then explosively push the dumbbells overhead, then slowly lower them to starting position.

 

Watch this video by ScottHermanFitness and see the proper execution of each exercise.

That may look easy but keep in mind you only have 15 seconds of rest after each 60-second set.  After completing the whole circuit, take a breather for only 2 minutes then repeat the circuit again.  This program will get your heart pumping which makes it a high-intensity cardio exercise as well as a very effective fat burning workout.  If it works for celebrities, then it’s definitely going to work for you.

 

Check out for more fitness related topics here.

 

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