Spartacus Workout from Men's Health

The Spartacus Workout from Men's Health

4/4/2016

From Men's Health, this is a great workout. I've done it a couple of times now and it is challenging both from a strength and cardio perspective. I'm still sore. Click the graphic below to go to the web site (and wade through the popup advertisements). Or just download this PDF, print it or save it to your phone and take it to the gym like I do:

spartacus.pdf
File Size:	1652 kb
File Type:	pdf

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TIP: One thing about this kind of circuit is that each station lasts 60 seconds. It's a pain to keep resetting your phone's timer to tell you when to stop. I got a Timex Ironman watch from Amazon.com and it has a countdown timer that beeps and flashes, so I can tell when to stop more easily.

7 Comments

kojiiko

1/5/2015 06:34:33 pm

The watch you bought? does it have Interval timers on it. I want something that I can record eg. 2 minutes walking 1 minutes jogging. then increase the jogging every week by a minute.
Ive seen Gymboss but not really sure about it. I dont have a smartphone or any gadget thats could do Interval times ;(

Shrinkinguy link

1/6/2015 01:32:14 am

Hi Kojiiko,

Good question. The watch I bought was a basic Timex Ironman watch on Amazon.com:
http://www.amazon.com/gp/product/B00HYUSZHO/ref=oh_aui_detailpage_o08_s01?ie=UTF8&psc=1.

It only has a countdown timer, not an interval. Looks like for a little more money you can buy a watch with an interval timer:
http://www.amazon.com/Timex-Ironman-100-Lap-Watch/dp/B00IRSKVJM/ref=sr_1_27?s=watches&ie=UTF8&qid=1420561165&sr=1-27&keywords=timex+ironman+interval

If you do get a smartphone, I have used free apps with interval timers, like "IntervalTimer" on my iphone.

Of course you could just use the countdown timer feature. In the case you mentioned, I would just set it to a minute. Then fire it, start walking, when it goes off fire it again and keep walking, when it goes off again, start running, when it goes off again, start walking, etc. So you just set it to the minimum interval and use multiple intervals for larger intervals, if you can plan around that.

Tony

6/20/2015 03:43:17 am

I use the Tabata Timer from Fitlb.com. You can customize the workout intervals, rest periods and number of sets based on your workout. I use it for all my circuit training classes.

Shrinkinguy link

6/22/2015 04:09:02 am

Great tip, I'll have to check that one out! Thanks.

Kevin

4/6/2016 01:47:57 pm

Question.. It says repeat twice..

Are we doing this circuit 2 times or 3 times?

Shrinkinguy link

4/6/2016 02:07:29 pm

Hi Kevin,

Good question, it could have been worded more clearly. The official total would be three complete circuits. But you can work up to that if necessary.

Cheers,
Tim

Scott

8/16/2016 02:03:42 pm

If you look this workout up on YouTube it will the the count down and show you what workout is next . It's a really good workout I did for a while and then worked out with weights

The Spartacus Workout from Men's Health

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