So today I did the Spartacus Workout one more time.
This time I did it in 40-20 Workout-Rest intervals and completed full 3 sets with 2 minutes rests between sets. Total time 34 minutes and I was done, fully soaked with sweat! Definitely going to keep this in my workout rotation list. 🙂
It’s time to re-visit a workout from a source that usually isn’t: Mens Health Magazine 🙂
But this workout inspired by the Starz television series Spartacus is a real piece of work.
It’s a 60-15 High Intensity Interval Workout with exercises that work almost every muscle in your body. Click here for the page on Mens Health website and here to download the poster PDF which you can print having all exercises in one page. You can also download a MP3 from the WorkoutMuse website for free. This way you don’t have to keep track of your time yourself. Its rather generic so you can re-arrange or change the exercises to create different 60-15 10 exercise workouts on your own.
Since I only have a 16kg Kettlebell and no interest in buying dumbbells I slightly modified the workout to my needs and condition:
Station 1 Kettlebell Goblet Squat (Hold Kettlebell at chest level)
Station 2 Mountain Climber
Station 3 Single-arm Kettlebell Swing (The real deal :) )
Station 4 T-pushup (16kg too heavy for me, did it weightless)
Station 5 Split Jump
Station 6 Kettlebell row (30 seconds on each side)
Station 7 Kettlebell side lunge and touch
(KB in opposite hand and switching at touch point)
Station 8 Pushup-position row
(Uneven pushup position with single KB rotating to alternate)
Station 9 Kettlebell lunge and rotation
Station 10 Kettlebell push press (Single KB 30 seconds on each side)
Did this in 60-30 exercise-rest intervals for two sets. With a 16kg Kettlebell this was intense enough for me 😀
I try to do my workouts during my noon break at the office Mon-Wed-Fri but some times other things come up and I am forced to skip or shift.
Last week was one of those times, I was only able to workout on Tue and Wed, first being a the 300 Meltdown and second being full body-weight only (12 minutes of interval Burpees to be more precise).
This week I hope to be back on track with yet another Easy Kettlebell 30 minutes routine with a slight difference. Lately I noticed that I tend to slack on form and technique as my arms got stronger and I’m still at 16kg for the Kettlebell. Primary drive of the core and hip almost disappeared and I feel like I’m going backwards with my strength and stamina.
Therefore today’s focus was almost exclusively on tightening the core and hips for proper drive rather then speed and quantity.