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Sculpt a toned body with the Spartacus workout.
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The Spartacus workout was designed for the original series "Spartacus," which airs on Starz network. This workout has been used by men across the country to build muscle and sculpt a lean physique, but many women have used it as well. In fact, the program was created by a woman, Rachel Cosgrove. According to "Women's Health" magazine, 70 percent of Cosgrove's clients who use the workout are female.
The Spartacus workout consists of 10 exercises that, together, work every part of your body. Each exercise is performed during a 60-second station in which you perform as many repetitions as possible without breaking form. Give yourself 15 seconds between stations and a two-minute rest after one circuit of the 10 exercises. Repeat the circuit two more times. The workout should be performed three times per week.
The original Spartacus workout consists of 10 exercises, which were all performed in succession of one another. The exercises are performed as follows: the goblet squat, mountain climber, single-arm dumbbell swing, T-pushup, split jump, dumbbell row, dumbbell side lunge and touch, pushup-position row, dumbbell lunge and rotation and, finally, the dumbbell push press.
The New Spartacus Workout
Aside from the original, there is also a new Spartacus workout. It is similar to the first but does have a few differences. The new workout is also performed three days per week. Rather than full 60-second circuits, you do as many reps as possible in 40 seconds and then rest for 20 seconds before moving on to the next circuit. Start with Triple Set 1, performing one set of each exercise in succession. Rest for 60 seconds after doing all of the exercises in Triple Set 1, and then repeat them a second time. Repeat the sequence for Triple Sets 2 and 3. Triple Set 1 consists of the plank with leg lift, dumbbell chop and dumbbell lunge. Triple Set 2 includes the dumbbell single-leg, straight-leg deadlift, dumbbell push press and the goblet squat. Dumbbell alternating rows, dumbbell side lunge and touch and the dumbbell deadlifts comprise Triple Set 3.
Perks of the Workout
If you're willing to look past the intimidating name, the Spartacus workout can help you get into the best shape you've ever been in. The workout involves high-intensity circuit training that will not only build muscle but also burn fat. "Women's Health" notes that those who combine cardio and weight-training burn more fat than those who skip the weights. So, if you're the type of woman who skips the weights for fear of bulking up, give them a try.