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Spartacus Workout

This document contains workout sheets for three Spartacus workouts that each include 10 exercises done in 3 circuits. Each workout sheet lists the exercises that will be done in circuits 1, 2 and 3 along with blank spaces to record the number of reps for each exercise. The workouts consist of full body exercises like goblet squats, mountain climbers, T-pushups, split jumps, and dumbbell rows that target the entire body. A note at the bottom explains that the single-arm dumbbell swing can be done for 1 minute per hand or 30 seconds per hand.

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612 views1 page

Spartacus Workout

This document contains workout sheets for three Spartacus workouts that each include 10 exercises done in 3 circuits. Each workout sheet lists the exercises that will be done in circuits 1, 2 and 3 along with blank spaces to record the number of reps for each exercise. The workouts consist of full body exercises like goblet squats, mountain climbers, T-pushups, split jumps, and dumbbell rows that target the entire body. A note at the bottom explains that the single-arm dumbbell swing can be done for 1 minute per hand or 30 seconds per hand.

Uploaded by

bmize13
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WWW.60DAYSWITHNATJONES.

COM
SUPPORT ME BY SUBSCRIBING TO MY YOUTUBE CHANNEL
www.youtube.com/user/60DayswithNatJones

SPARTACUS WORKOUT SHEET = WEIGHT = TIME

EXERCISES CIRCUIT 1 CIRCUIT 1 CIRCUIT 3


REPS REPS REPS
GOBLET SQUAT 1. 1. 1.
WORKOUT 1

MOUNTAIN CLIMBER 2. 2. 2.

3a. 3a. 3a.


*SINGLE-ARM DUMBBELL SWING
3b. 3b. 3b.

T-PUSHUP 4. 4. 4.

SPLIT JUMP 5. 5. 5.

DUMBBELL ROW 6. 6. 6.

DUMBBELL SIDE LUNGE 7. 7. 7.

PUSHUP-POSITION ROW 8. 8. 8.

DUMBBELL LUNGE AND ROTATION 9. 9. 9.

DUMBBELL PUSH PRESS 10. 10. 10.

REPS REPS REPS


GOBLET SQUAT 1. 1. 1.
WORKOUT 2

MOUNTAIN CLIMBER 2. 2. 2.

3a. 3a. 3a.


*SINGLE-ARM DUMBBELL SWING
3b. 3b. 3b.

T-PUSHUP 4. 4. 4.

SPLIT JUMP 5. 5. 5.

DUMBBELL ROW 6. 6. 6.

DUMBBELL SIDE LUNGE 7. 7. 7.

PUSHUP-POSITION ROW 8. 8. 8.

DUMBBELL LUNGE AND ROTATION 9. 9. 9.

DUMBBELL PUSH PRESS 10. 10. 10.

REPS REPS REPS


GOBLET SQUAT 1. 1. 1.
WORKOUT 3

MOUNTAIN CLIMBER 2. 2. 2.

3a. 3a. 3a.


*SINGLE-ARM DUMBBELL SWING
3b. 3b. 3b.

T-PUSHUP 4. 4. 4.

SPLIT JUMP 5. 5. 5.

DUMBBELL ROW 6. 6. 6.

DUMBBELL SIDE LUNGE 7. 7. 7.

PUSHUP-POSITION ROW 8. 8. 8.

DUMBBELL LUNGE AND ROTATION 9. 9. 9.

DUMBBELL PUSH PRESS 10. 10. 10.

* THE SINGLE - ARM DUMBBELL SWING CAN BE DONE A MINUTE ON EACH HAND OR 30SECONDS ON EACH HAND

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