Spartacus Workout: The Triple Set Scorcher Three years ago, producers at Starz asked Men's Health to create a workout worthy of the name Spartacus, the network's hit original series. With the help of Rachel Cosgrove, CSCS, an Ironman triathlete and 2. Now we've made it even better. Cosgrove's newest version of the Spartacus Workout is called, appropriately, The New Spartacus Workout. It uses triple sets to fire up your metabolism and melt flab at a blistering pace. So prepare to sizzle and chisel: We're about to turn up the heat on your body fat. DIRECTIONS Perform the following workout 3 days a week with a day of rest between each session. For each exercise, you'll do as many reps as you can in 4. Start with Triple Set 1, performing 1 set of each exercise in succession. Rest for 6. 0 seconds after you complete all three exercises in the triple set, and do them all a second time. This is a Circuit Timer for the first Spartacus Workout by Men's Health. Spartacus Workout 1.0. No background music so you can rock your own jams during the workout. Spartacus Blood and Sand! Perform the following workout 3 days a week with a day of rest between each session. 2b: Dumbbell Push Press. You’ll work for 40 seconds and rest for 20 seconds as you blast your way through 2 rounds of 3. You’ll have 21 days from receipt to examine The Spartacus Workout for free. You can return it at the end of your 21. Use this free 3 week Spartacus Workout Routine to shred fat and crank your metabolism. Spartacus Workout 2.0 Spartacus Workout 2012. I love spartacus workout. I Do it 3 times a week Witze 45/15. Sign up today for the Spartacus 3.0 Workout and get access to the rest of the Spartacus workout series, PLUS a customized Women’s Health Personal Trainer online eating plan! In just three days a week. The 2012 Spartacus Workout is from Men's Health. CNET; REVIEWS; NEWS; DOWNLOAD; VIDEO; HOW TO; Login; Join; My Profile; Logout; English. Added better support for Android 3.0+.Content rating: Everyone What's new. Next, repeat the procedure for Triple Sets 2 and 3. Brace your abs, clench your glutes, and keep your body straight from head to heels. Now raise your right leg and hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating legs. B Hold a dumbbell with a hand- over- hand grip above your right shoulder, as shown. Keeping your arms nearly straight, bend your hips, pivot your feet, and forcefully rotate your torso to the left as you draw your arms down and across your body. Hold a pair of dumbbells next to your sides and stand tall with your feet hip- width apart. Keeping your torso upright, take a large step forward with your left leg and slowly lower your body until your left knee is bent 9. Continue alternating legs. TRIPLE SET 2. 2A Using an overhand grip, hold a pair of dumbbells at arm's length in front of your thighs. Stand with your left knee slightly bent and your right foot off the floor. Keeping your right leg in line with your torso, lower your torso until it's almost parallel to the floor. Pause and return to the starting position. After 2. 0 seconds, switch legs and repeat. Stand holding a pair of dumbbells just outside your shoulders, your palms facing each other. Dip your knees and push up explosively, using your lower- body power to help press the dumbbells overhead. Lower the weights and repeat. C Grab a dumbbell and stand with your feet slightly beyond shoulder- width apart. Cup one end of the dumbbell with both hands and hold it vertically in front of your chest, elbows pointing down. This is the starting position. Pause, and then push yourself back to the starting position. TRIPLE SET 3. 3A Grab a pair of dumbbells, bend at your hips, and lower your torso until it's nearly parallel to the floor. Let the dumbbells hang at arm's length, palms facing back. Without moving your torso, row the weight in your right hand upward by raising your upper arm, bending your elbow, and squeezing your shoulder blade toward your spine. Lower the dumbbell and repeat with your left arm. Continue alternating arms. Hold a pair of dumbbells next to your sides and stand tall with your feet hip- width apart. 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. Step back to the starting position and repeat with your right leg. Continue alternating legs. Hold a dumbbell in each hand at arm's length in front of your thighs with your feet shoulder- width apart. Without rounding your lower back, push your hips back, bend your knees, and lower the dumbbells as far as possible. If that's uncomfortable, spread your feet to about twice shoulder width and lower the dumbbells between your legs. Triple Set. Plank with Leg Lift. Dumbbell Chop. 2 sets of max reps in 4. Dumbbell Lunge. 2 sets of max reps in 4. Triple Set. Dumbbell Single- Leg, Straight- Leg Deadlift. Dumbbell Push Press. Goblet Squat. 2 sets of max reps in 4. Triple Set. Dumbbell Alternating Row. Dumbbell Side Lunge And Touch. Dumbbell Deadlift. Spartacus Workout 1. Circuit Timer. This is a Circuit Timer for the first Spartacus Workout by Men's Health. Video has images of the exercise matched with a countdown timer. A single chime marks the halfway mark of the exercise, 2 chimes marks 1. A buzzard represents the start/end mark for each exercise. No background music so you can rock your own jams during the workout. After completion of all 1. All images, and more information is available online through the MH website.
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