01/03/2011

The Spartacus Workout 2.0 | My Men'

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January 2011

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THE SPARTACUS WORKOUT 2.0

The Workout

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Each exercise is a station." At each station, do as many reps as you can in 40 seconds, rest for 20 seconds, and move to the next station. Go until youve done 2 circuits, then rest 2 minutes, and do 2 more circuits. Rest for another 2 minutes, then go to Step 2.

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1. Dumbbell Hang Pull

Grab a pair of dumbbells and let them hang at arms length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until theyre just below knee height. Thats the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat. Keep your lower back naturally arched.

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Explosively pull the dumbbells upward.

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2. Offset Dumbbell Reverse Lunge

Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back with the opposite leg. Let your right hand hang at your side or place it on your hip.

Keep your torso upright.

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3. Single-Arm Dumbbell Swing

Hold a dumbbell at arms length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth. Push your hips back and keep your lower back naturally arched.

Your arm should swing up from your momentum.

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4. Thrusters
Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat. Your feet should be set shoulder-width apart (or a little wider).

Squat as deep as you can.

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Push the weights directly above your shoulders.

5. Single-Leg, Single-Arm Underhand-Grip Dumbbell Row

Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that its in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). Thats the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. Thats one rep. On your next round, switch arms and legs.

Your lower back should be naturally arched and your torso parallel to the floor. As you pull the dumbbell upward, try to "squeeze" your shoulder blade toward your spine.

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