“What is the Spartacus Workout?”
To my surprise, The Spartacus Workout was simply a workout regimen that Men’s Health had created and released in 2010. Strangely the workout gained mass international attention among fitness gurus everywhere.
Inspired by the Starz television program, Spartacus: Blood and Sand, The Spartacus Workout, though just one of many workouts that Men’s Health puts out every single month, seemed to just blow all the others out of the water, with readers claiming that it was their favorite Men’s Health Workout ever.
Unlike the highly marketed P90X and Insanity (two programs of which you just can’t avoid seeing paid infomercials on T.V.), The Spartacus Workout seems to have taken much more of a ‘grass-roots’ word-of-mouth style of growth. Why? Simple… Because it works.
With the recent popularity boom of HIIT (high intensity interval training) workouts such as Tabata Intervals, people are starting to see actual results. After decades of believing that the way to lose fat is to spend slow hours on the treadmill, and lift heavy weights to gain muslce, we are starting to figure out what actually works.
Recently we have learned that we can get twice the results in half the time. Programs, like Spartacus, Tabata, and Insanity all follow the same basic protocol… high intensity workout intervals divided by short periods of rest. Choosing intervals that challenge the muscles, while also raising your heart rate, is the key.
The Spartacus Workout was designed by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Santa Clarita, California, to torch fat while chiseling the abs, arms, and chest. The program has had the same effect on the Spartacus: Blood and Sand cast as it has on thousands of Men and Women across the country. I had to try it!
Since the program’s creation in 2010, Men’s Health has released several versions of the workout. The two that we will focus on are the two most popular: The original Spartacus Workout, and Spartacus 2.0
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. 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.
You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2. For each circuit, perform 1 set of each of the five exercises (or “stations”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the next exercise.