Spartacus Workout

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 that time, and then move on to the next station. 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.

Exercises

Satz 1: 3 Runden

Horizontal Goblet Squats

1 minute

Rest

15 seconds

Mountain Climbers

1 minute

Rest

15 seconds

Single Arm Dumbbell Swings

1 minute

Push-Ups

1 minute

Rest

15 seconds

Jumping Lunges

1 minute

Rest

15 seconds

Dumbbell Bent Over Rows

1 minute

Rest

15 seconds

Dumbbell Side Lunge and Touch

1 minute

Rest

15 seconds

Renegade Row with Push-up

1 minute

Rest

15 seconds

Dumbbell Lunge and Rotation

1 minute

Rest

15 seconds

Dumbbell Push Press

1 minute

Rest

2 minutes

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