2010 POSTER SERIES THE BODY YOU WANT
andy whitfield, lead warrior on the new television series Spartacus: Blood and Sand (premiering January 22 on starz).
The sparTacus workouT
This cutting-edge circuit routine can strip away fat and define every muscle in your body
By AdAm CAmpBell And RAChel CosgRove, C.s.C.s. • phoTogRAph By dylAn CoulTeR
The spARTACus WoRKouT
To createthe Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You’ll sculpt a lean, athletic-looking body—and be inthe best shape of your life.
Burn FaT FasTer Than ever
stop wasting your gym time and lose your gut for good
Station 1 Goblet squat
With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width [a]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the topsof your thighs are at least parallel to the floor [B]. pause, and push yourself up to the starting position. If that’s too hard, do a body-weight squat instead.
a Lower your hips as deeply as you can. B
Do this circuit 3 days a week. perform 1 set of each exercise (or “station”) in succession. each station lasts 60 seconds. Do as many reps as you can (with perfect form) in thattime, and then move on to the next station. Give yourself 15 seconds to move between
stations, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice. If you can’t go the entire minute, rest a few seconds and then resume until your time at that station is up. use a weight that’s challenging for 15 to 20 reps.
Station 2 Mountain climber
Assume a pushupposition with your arms completely straight. your body should form a straight line from your head to your ankles [a]. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest [B]. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.
Lift your leg as ifyou were climbing a mountain.
Station 3 Single-arm dumbbell swing
hold a dumbbell (or a kettlebell) at arm’s length in front of your waist. Without rounding your lower back, bend at your hips and knees and swing the dumbbell between your legs [a]. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position [B]. swingthe weight back and forth. At the 30-second mark, switch arms.
Station 4 t-pushup
grab a pair of hex dumbbells and assume a pushup position, your arms straight [a]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulderuntil your body forms a T [C]. Reverse the move and repeat, this time rotating your left side.
Use momentum to swing your arm up.
a a B
Station 5 Split jump
stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [a]. now jump with enough force to propelboth feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.
Station 6 Dumbbell row
grab a pair of dumbbells, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. let the dumbbells hang at arm’s length [a]. Without...
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