The Spartacus Workout 2.0

With the huge success of the first Spartacus Workout training video I decided to also make a video for the 2.0 version as well.  Now this workout isn’t for total beginners and you’re going to want to build some base before you give this one a shot because this bad boy is intense.

But with that intensity you’ll also get way better results with this Spartacus Workout 2.0 than your average run of the mill gym workout.  Also be sure to put down the 5 lbs. baby rattle dumbbells and grab some heavier weights…this goes for men AND women.

I’d recommend doing this program 3x’s per week with a day of rest in between the workouts.  If you’re looking for a great fat loss diet to go along with this workout I’d check out my Xtreme Fat Loss Diet review too.

Do each exercise in the Spartacus Workout 2.0 for 40 seconds and rest for 20 seconds.  After you complete all the exercises be sure to immediately repeat the whole thing.  After you’ve just finished the first and second rounds you can then take a 2 minute rest before doing the whole thing over again 2 more times.

The short 20 seconds rest periods will allow you to have just enough rest time to use heavier weights but also keep your heart rate cranking.  Spartacus training isn’t something for the weak at heart and if you have a goal that you want to achieve then this is an awesome workout to get you on the right path.

But like all workouts they’ll only last so long.  After about 6 weeks you’re going to want to change up your workout because you just won’t be getting the same results you used to because your body will quickly adapt to the Spartacus training workout routine.

I really recommend investing in an interval timer so you don’t have to worry about keeping time during this workout.  Check out my Gymboss review for the one I like to use and recommend.

And now onto the Spartacus Workout 2.0!

Exercises For The Spartacus Workout 2:

1. Dumbbell Hang Pull

2. Offset Dumbbell Reverse Lunge

3. 1-Arm Dumbbell Swing

4. Thrusters (AKA Squat Presses)

5. 1-Leg 1-Arm Underhand Grip Dumbbell Row

6. Dumbbell Chop

7. Plank to Push-up

8. Rotational Dumbbell Single-Leg Deadlift

9. Burpee

10. Squat Jump

Create greatness,


P.S. – If you’re looking for the first Spartacus Workout program go here => Download The Spartacus Workout

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  1. Dubz229

    February 7, 2011 at 7:53 pm

    [..YouTube..] still working with the first one, but i’ll be sure to try this once I’m done. Thanks Josh


  2. Steve

    February 8, 2011 at 8:08 am

    Hi Josh, you recommend this workout 3 times a week. Do you recommend weight training and cardio on the other days? Would I be wasting my time if I did the spartacus workout more than 3X per week?



  3. r1colar

    February 12, 2011 at 4:27 pm

    [..YouTube..] Much gratitude is given for your vivid demonstration! 🙂


  4. Shaun

    March 16, 2011 at 3:38 pm

    I just finished a 4 week stint of doing Spartacus #1 3 times a week in addition to my regular workouts. I was just planning on starting Spartacus 2.0. Great video demonstrating all the excercises to make sure they are done correctly. I just had a question about what range of weights to use. I am not familiar with some of these excercises so unsure of weights to begin with. Any help would be appreciated


    • Josh Schlottman

      March 24, 2011 at 7:50 pm

      @Shaun Glad you’re planning on continuing with the Spartacus workout 2.0.

      You should find a weight that is challenging but it doesn’t cause your form to suffer. For guys a good starting weight would be to go with 8-15 lb. dumbbells. And be sure to continually be upping the amount of weight your using to keep getting results.


  5. myronmakesitrain

    March 29, 2011 at 7:53 pm

    [..YouTube..] why is your shirt not off? lol


  6. TheRubenKIII

    April 17, 2011 at 3:49 pm

    [..YouTube..] question: how many calories do u say this whole workout burns???? including part 1 & 2 together


    • Josh Schlottman

      April 23, 2011 at 2:22 pm

      It really depends on your current fitness level and metabolism, but you could easily burn 800-1000 calories per each Spartacus workout.


  7. Joesph

    May 30, 2011 at 9:37 pm

    Hello Josh!

    I was once a healthy athlete who use to play sports all the time and get girls chasing after me; However, Once the pressures of school began to wear on me, I began to eat more and work out and exercise less, I gained a total of 100 lbs in a few short years, giving my current wait at 240 lbs, This is obviously unacceptable and I wish to change that fact.

    Your exercise regime seems to be my calling, however, I do have a question; How effective is the Afterburn for this and how long will it last? Also, any recommendations on what other exercises to look into after the Spartacus 2.0 starts to become “easier”?


    • Josh Schlottman

      May 31, 2011 at 10:41 pm

      Hi Joseph, the afterburn can continue up to 36 hours after the workout and depending on how hard you workout and how well your body is adapted to the workout it could easily go that long.

      I’m currently developing a continuing program to this spartacus workout, be on the look out of it!


  8. Omkar

    July 1, 2011 at 1:05 pm

    Plz can tell me spartacus hard workout for cycling
    i want to improve my parfomac


    • Josh Schlottman

      July 5, 2011 at 6:37 pm

      Hey Omkar, not too sure if the Spartacus Workout is going to help much with cycling as it wasn’t made with that purpose in mind.


  9. nick

    July 30, 2011 at 8:10 pm

    Yes been doing it for 2weeks now. I do c changest on my abbs. At first it was really killing me..cus im more of bodybulider. But now im glad that im yr work out, as it not only gets me ripped , but gives me a dam good cardoi work.


  10. Alejandro

    August 28, 2011 at 4:36 pm

    Hey Josh i’am 141 pounds and 6ft1 i want to build up
    some muscle, im going to start a new diet full of protein
    do you think this is a good workout plan for my goal?


    • Josh Schlottman

      September 16, 2011 at 7:09 pm

      Hi Alejandro,

      Just make sure you’re eating a lot of vegetables along with healthy fats in addition to the protein that you’ll be eating. be sure to keep me updated!


  11. duke

    September 26, 2011 at 11:27 pm

    Hey Josh,
    i am finishing up the first Spartacus workout and about to start the second one in a week. My question is will i gain any muscle even if it is just a little bit with the new 2.0 workout?


  12. todd

    October 20, 2011 at 11:33 pm

    hello, i have been doing the spartacus workout 3 X a week. mon, wed , fri…lifting chest and tri tues, back an bi thurs, legs and shoulders sat..sunday rest. i have been doing this routine for 2 week feeling stronger, and already seeing results. my only concern is being sore during the week, working out with not much rest except for sunday. i want to do this for 6 weeks and see where it will take me the spartacus workout ok to perform on days inbetween lifting?


  13. colin

    February 1, 2012 at 12:17 pm

    Hey Josh, I am a complete nubby when it comes to working out and exercising, aside from navy boot camp. I really want and need to get into shape for myself and my kid, but I don’t know where to begin. I am a slightly unheathy and overweight 35 year old smoker (5’11” and 225-230lbs.) I was wondering if this workout or the original spartucus would work for me as a beginer, or should i try something less intense?


    • Josh Schlottman

      February 2, 2012 at 5:44 pm

      Hi Colin,

      If you’re a total beginner then you can do the Spartacus Workout but just make sure you start with 30 seconds of work followed by 60 seconds of recovery time. Every week try to progress the times so you’re working towards 50 seconds of work and only 10 seconds of rest.


  14. hector c

    March 15, 2012 at 1:30 pm

    hello josh im a 17 year old male that weighs 159 lbs and measures 5’8. I recently lost 40 lbs and feel as if my arms are to thin and i also have some fat left on top of my abs. i can feel my abs but the fat is just there on top! i was wondering if doing the spartacus workout 3 times a week with some weighlifting twice a week will help my get my sick pack and bigger arms. PLease and thank you


    • Josh Schlottman

      March 13, 2017 at 4:09 pm

      Hi Hector, Yes doing the Spartacus workout will definitely help you shed some of the extra fat on top of your stomach as well as build some muscle in your arms. I’d also add in some HIIT cardio training as well. Maybe do hill sprints for 20-30 minutes a couple times a week. Also be sure you’re watching your sugar and carb intake to help keep shedding the belly fat.


  15. Rob

    March 20, 2012 at 12:27 pm

    When you are demonstrating the single-leg, single-arm underhand grip dumbell row you are supposed to raise the same arm as the leg that is off the floor.


  16. Danny

    July 31, 2012 at 10:58 am


    I am doing this workout in the mornings and HIIT at night. Is this a good combination for incinerating stubborn fat? I have been doing this 3 times/week and various P90X chest, arms, etc. workouts on the other days. What do you think of my workout plan?



    • Josh Schlottman

      May 16, 2013 at 10:54 am

      If you’re body can handle it then go for it. Make sure you’re also following a clean fat burning diet too.


  17. Johnny casella

    August 11, 2012 at 7:22 am

    Where can I purchase the DVD for the workouts?


  18. Alyssa

    January 27, 2013 at 5:13 am

    Hi Josh,

    I’m a girl and if I do this workout for a certain amount of time, would I be able to lose only the fat so that the muscle that I gain won’t be too visible?


    • Josh Schlottman

      May 15, 2013 at 9:37 pm

      Make sure you’re also following a proven fat loss diet too Alyssa.


  19. Ken

    April 8, 2013 at 2:22 pm

    Does the video get into what foods to eat and how much and such, or is that something I have to research on my own?


  20. Jennifer

    May 26, 2013 at 10:44 am

    I am a 42 year old female. How many calories do I burn with each workout?


    • Josh Schlottman

      May 30, 2013 at 7:24 pm

      Hi Jennifer, it would depend on your age and current body composition. But you can expect anywhere from 400-1000 for this workout.


  21. Malcolm

    September 13, 2013 at 2:26 pm

    Hi Josh,

    I’m a 20 year old male, weigh about 80kg and am about 5ft11 tall.
    I’m new to this workout and last time only managed to do 2rounds before stopping after feeling dizziness. I want to burn fat especially around the abdominal area. I’ve set myself a target that by Christmas time I must have toned up.
    I’ll surely keep you posted.

    If a full circuit burns around 800-1000 calories,
    How many will 2 rounds burn?


    • Josh Schlottman

      March 8, 2017 at 4:08 pm

      Hi Malcolm, kinda hard to tell you how many calories you’ll burn just off 2 rounds. A lot depends on your current weight and body fat composition. To give you a ballpark number it would be 200-300 calories.


  22. Kendall

    April 2, 2014 at 5:27 am

    I have been doing insanity for months now and have successfully lost 30 lbs and I am looking for another program to take it to the next level. Would the spartacus workout be a good next step?


    • Josh Schlottman

      April 7, 2014 at 4:37 pm

      Hi Kendall, I’d highly recommend the system to take things to the next level.


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About Josh


Hi, I’m Josh and my life mission is to help 100,000 people achieve their goals in health and fitness.  I’m a Certified Strength and Conditioning Specialist (CSCS) with a degree in Nutrition, and over 10 years experience personal training. I’m looking forward to giving all I can to help you reach your goals.