Well I’m back again with the Spartacus Workout 2012 and this one is just as intense as the prior ones. If you haven’t done one of these Spartacus Workouts before then be prepared to get your butt kicked because this bad boy is intense.
I’ve personally have done both of the others but I have yet to give this one a try and I’m scheduling it in for this Thursday. These kind of metabolic resistance training workouts are by far the most effective method of burning fat while building lean muscle.
The Spartacus Workout 2012 isn’t going to turn you into a bodybuilder so you shouldn’t worry about building bulky muscles if you’re a lady and guys will surely build some lean muscle with this workout. But guys just don’t expect to look like Ronnie Coleman by the end of the workout. “Light weight babeh!”
And if you haven’t yet seen my video demonstrations of the Spartacus Workout and Spartacus Workout 2.0 then be sure to watch them as well.
The Spartacus Workout 2012 Details
For this workout you’re going to perform 10 exercises in a circuit fashion with periods of 40 seconds of work followed by 20 seconds of rest. After you have finished all 10 exercises then take a 2 minute recovery period before starting it back up again. Make sure you complete the circuit three times total.
You can do this Spartacus Workout 2012 three times per week preferably with a day of rest in-between workouts. I would recommend doing it Monday, Wednesday and Friday and on the days in between you can do a HIIT workout.
If you’re a beginner then I would recommend using some lighter weights but obviously if you’re a fitness nut like me then you can use some heavier dumbbells. On previous Spartacus Workouts I’ve used 20-25 lb. dumbbells but if you’re a beginner don’t be afraid to use 5 lb. to 15 lb. dumbbells.
The Spartacus Workout 2012 Video
Spartacus Workout 2012 Exercises
- Dumbbell Squat to Alternating Shoulder Press & Twist
- Mountain Climber & Pushup
- Dumbbell Side Lunge & Curl
- Plank Walkup with Dumbbell Drag
- Dumbbell Stepover
- Dumbbell Single-Arm Alternating Clean
- Pushup-Position Row & Squat Thrust
- Goblet Squat and Alternating Reverse Lunge
- Dumbbell Russian Twist
- Dumbbell Straight-Leg Deadlift & Row
If you give this Spartacus Workout 2012 a try be sure to leave a comment below letting me know what you thought of the workout!