Results 1 to 5 of 5
  1. #1
    Join Date
    Jul 2009
    Location
    rgv
    Posts
    4,876

    Default The Spartacus Workout: 10 Exercises to Sculpt Every Part of Your Body



    To create the 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 in the best shape of your life. And for even more cutting-edge workouts like this, check out The Men's Health Big Book of Exercises.



    DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise 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 exercise. Give yourself 15 seconds to move between exercise, 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.





    20 Tips to help you stick to your new workout...



    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 tops of 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.








    Mountain Climber





    Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Brace your core. [A]. Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest [B]. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.










    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]. Swing the weight back and forth. At the 30-second mark, switch arms.





    Make sure to warm up your chest with this routine to avoid injury...







    T-Pushup





    Grab a pair of hex dumbbells and assume a pushup position, feet hip-width apart, your arms straight, dumbbells set slightly wider than shoulder-width apart [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 shoulder until your body forms a T. As you rotate your body, pivot on your toes and then lower your heels to the floor. This should all happen in one fluid motion [C]. Reverse the move and repeat, this time rotating your left side.







    Dumbbell Split Jump






    From a standing position, lower your body into a split squat, keeping your torso as upright as you can [A]. Now jump with enough force to propel both feet off the floor. While you're in the air, scissor-kick your legs so you land with your left leg forward [B]. Repeat, alternating your forward leg for the duration of the set.








    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 moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together [B]. Pause, lower the dumbbells, and repeat.








    Dumbbell Side Lunge and Touch





    Hold a pair of dumbbells at arm's length at your sides [A]. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor [B]. Repeat for 30 seconds, and then switch to your right leg.

    TIP: If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands.





    Try this: The best dumbbell workout ever...




    Pushup-Position Row





    Grab a pair of hex dumbbells and assume a pushup position, your arms straight [A]. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward [B]. Pause, and then quickly lower the dumbbell. Repeat with your left arm.




    Dumbbell Lunge and Rotation





    Grab a dumbbell and hold it horizontally by its ends, just under your chin [A]. Step forward with your right foot and lower your body into a lunge. As you lunge, rotate your upper body to the right [B]. Return to the starting position, and repeat with your left leg. Alternate left and right until your 60 seconds are up. If the exercise is too hard, perform the movement without the dumbbell.







    Dumbbell Push Press





    Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees slightly bent [A]. Dip your knees [B], and then explosively push up with your legs as you press the weights straight over your shoulders [C]. Lower the dumbbells back to the starting position and repeat.



    Photography by Beth Bischoff, Men's Health
    08 Honda CBR 1000RR
    05 Jeep Grand Cherokee Limited
    99 Honda Civic SI (stolen)

  2. #2
    Join Date
    Jul 2010
    Posts
    851

    Default

    not a bad idea to post fitness tips on this site...good thinking ALex....

  3. #3
    Join Date
    Aug 2009
    Location
    Brownsville
    Posts
    2,976

    Default

    Yeah, maybe even and excercise/health subforum. You could call it Sports and Fitness or something...
    I have helmets, jackets and other stuff for sale in the classifieds section
    If the link doesn't work, just look in the classifieds section

    Quote Originally Posted by Mr. Evo IX View Post
    Ok, I gotta eat my words.

  4. #4
    Join Date
    Aug 2009
    Location
    mcallen
    Posts
    2,073

    Default

    I like to do most of those except the lunge, I have bad knees. But good post Alex.


    I never fake the funk. Just ask anyone who's ever visited a bathroom after one of my famous sit downs........ I DO WORK!

    i throw change at the strip club . . . i dont make it rain i make it hail

  5. #5
    Join Date
    Jul 2009
    Location
    rgv
    Posts
    4,876

    Default The World’s Most Efficient Workout

    The Plan


    Do three density workouts a week, with at least 1 day off in between. Start with the first workout, and then move on to the next option every other day, progressing from the basic to the expert workout in each series. By the end of 4 weeks, you'll have completed all 12 workouts. Perform each one as a circuit, completing one exercise after another and resting as indicated. (Be sure to click to page two to see the exercises that coincide with each workout.)



    You did the Spartacus Workout. Are you fit enough for Spartacus 2.0?

    Weeks 1 and 2

    Do 5 reps of each exercise, going from move to move without any rest. For weighted exercises, select a weight that you can lift 10 times. Keep repeating all four exercises until the workout time is up.



    Workout 1: Basic

    Perform for 10 minutes.



    Workout 2: Basic

    Perform for 15 minutes.



    Workout 3: Advanced

    Perform for 10 minutes



    Workout 4: Advanced

    Perform for 15 minutes



    Workout 5: Expert

    Perform for 10 minutes



    Workout 6: Expert

    Perform for 15 Minutes



    Week 3
    Perform each exercise for 20 seconds, and rest for 10 seconds. That's 1 set.



    Workout 7: Basic

    Perform 2 sets. Rest for 1 minute. That's one cycle. Complete two more cycles.



    Workout 8: Advanced

    Perform 2 sets. Rest for 1 minute. That's one cycle. Complete two more cycles.



    Workout 9: Expert

    Perform 2 sets. Rest for 1 minute. That's one cycle. Complete two more cycles



    Week 4

    Perform each exercise for 20 seconds and then rest for 10 seconds. That's 1 set. Complete 4 sets, rest 1 to 2 minutes, then move on to the next exercise. Advance to the more difficult versions after you can complete at least 8 reps of each exercise in 20 seconds.



    Workout 10: Basic



    Workout 11: Advanced



    Workout 12: Expert








    Basic Workout:

    Exercise 1






    PUSHUP

    Assume a pushup position, with your hands slightly beyond shoulder-width apart, feet together, and body in a straight line from head to ankles. Lower your chest until it's an inch above the floor, and then push back up. That's 1 rep.



    How to do more pushups?


    Exercise 2




    REVERSE LUNGE AND 1-ARM PRESS

    Stand holding a pair of dumbbells next to your shoulders. Step back with your right leg (as shown). Then press the dumbbell in your right hand straight above your shoulder. Lower it, and stand back up. Now repeat with your left side. That's 1 rep.



    Exercise 3






    INVERTED ROW

    Lie underneath a secured bar. Grab the bar with an overhand, shoulder-width grip, your arms and body completely straight, and heels on the floor. Pull your body up (as shown), and return to the starting position.



    Exercise 4





    PRISONER SQUAT

    Place your fingers on the back of your head, pull your elbows and shoulders back, and stand with your feet shoulder-width apart. Lower your body as far as you can (as shown). Pause, and return to the starting position.



    A complete workout for the body parts women notice most.



    Advanced Workout:



    Exercise 1



    EXPLOSIVE PUSHUP

    Perform a basic pushup. After lowering your body, push back up with enough force that your hands leave the floor.



    Exercise 2





    REVERSE LUNGE WITH 1-ARM PRESS

    Perform a reverse lunge with your right leg as you simultaneously press the dumbbell in your right hand straight above your shoulder. Stand, and then lower the weight. Repeat the move with your left side. That's 1 rep



    Exercise 3





    REVERSE LUNGE WITH 1-ARM PRESS

    Perform a reverse lunge with your right leg as you simultaneously press the dumbbell in your right hand straight above your shoulder. Stand, and then lower the weight. Repeat the move with your left side. That's 1 rep



    Exercise 3




    ELEVATED-FEET INVERTED ROW

    Perform an inverted row, but first place your feet on a box or bench.



    Exercise 4




    GOBLET SQUAT

    Hold a dumbbell vertically in front of your chest, cupping one end of the dumbbell with both hands. Keep your elbows pointed down toward the floor, and perform a squat. Then push back up.



    Expert Workout:

    Exercise 1



    ISOMETRIC EXPLOSIVE PUSHUP

    Perform a pushup, but hold your body in the down position for 3 seconds and then push your body back up explosively.



    Exercise 2



    ISOMETRIC REVERSE LUNGE AND PRESS

    Do a reverse lunge, but after you lower your body, pause for 3 seconds. Then press both dumbbells above your shoulders. Lower them and return to a standing position, and repeat with your other leg. That's 1 rep.



    Exercise 3



    ISOMETRIC ELEVATED-FEET INVERTED ROW

    Perform an elevated-feet inverted row. But after you pull your chest to the bar, pause for 3 seconds at the highest point. Lower your body and repeat.



    Exercise 4



    ISOMETRIC GOBLET SQUAT

    Perform a goblet squat, but pause for 3 seconds at the lowest point of your squat. Then push back up to the starting position and repeat.
    08 Honda CBR 1000RR
    05 Jeep Grand Cherokee Limited
    99 Honda Civic SI (stolen)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •