Spartacus Workout Revisited
[Post Updated Dec 2nd 2019)
Let’s return to the Spartacus Workout for a re-match!
I’ve wanted to redo this workout for a while now because when I originally did it, I only had my two 12kg Kettlebells at home with me, and I knew at the time there were some exercises that I could have done with the 16kg. This time I had the opposite problem and only had my two 16kg Kettlebells available, so the pressure was on to complete the entire workout with them. But you know me, I NEVER shy away from a challenge 🙂
This workout was originally posted in Men’s Health Magazine, and is marketed as very macho – but who says girls can’t be tough and strong, and be a “Spartacan” LOL?
It’s strange sometimes where some of my drive and competitiveness comes from, because I have always gone out to prove that girls can be just as strong (proportionately speaking) than their male counterparts, and if there’s one phrase that gets my blood boiling it’s “You’re good, for a girl”!!! Talk about a flashing red at a bull LOL.
Spartacus Workout Revisited
First, check out the video of me doing this workout again. Feel free to go and review the old version, too. I strongly encourage you to give this workout a try, as it is super challenging, mentally and physically.
There are 3 rounds of 10 exercises. Setting my Gymboss Interval Timer for 10 cycles of 15 seconds for recovery and 1 minute of effort, I recorded my new reps per exercise as set out below:
- KB Goblet Squats (24,21,20)
- Mountain Climbers (96,82,79)
- Single Arm KB Swings (switching at 30 seconds) (18/17, 17/17, 16/15)
- T-Push Ups (23,20,19)
- Lunge Jumps (28,25,22)
- Bent Over KB Rows (18,16,14)
- KB Side Lunge Touch (16,15,12)
- KB Renegade Rows (18,15,13)
- Forward Lunge and Rotate (with KB) (12,9,8) – hate these :/
- Double KB Push Presses (11,8,7) – hate these EVEN more :/ :/
Compared to my previous results with the 12kgs, it really has made a big difference. I was soaked in sweat and exhausted by the end, but I was so determined to finish this, and I think I did ok. Those Push Presses were a killer though!
I really would recommend this workout to anyone as it really does work the whole body. It can be performed with Dumbbells too as seen in the PDF demo HERE .
I look forward to hearing feedback and scores from those who have dared try this brutal workout 😀
Cheers
Marianne
September 22nd, 2010 at 6:24 pm
Hi Marianne, this is a spectacular (“spartacular”, actually) workout and I really can’t understand how you can manage to do it with the 16 kg kettlebell! Amazing.
Also, thanks for your answer regarding the “glutes” workouts: I have checked the home alternatives for the weighted glute-raises and for the hyper-extensions in the previous videos you indicated to me and I would also love to see more home alternatives and variations, as you said yesterday.
I’m so happy that I have found your blog 🙂
Bianca
September 22nd, 2010 at 10:54 pm
Thanks Bianca, it was so hard!!! LOL Glad I did it though, gained a little confidence back with my 16s.
I will include those other variations in one of my vids, so keep an eye out. Been consulting Andrew in this too, so he has some good ideas.
I am so glad you are enjoying my blog 😀
Marianne
September 22nd, 2010 at 9:54 pm
Nicely Done! I dare say there are quite a few guys out there who would have trouble doing push presses with 16kg for a minute … although I’m sure you were wishing for your 12s on those!
September 22nd, 2010 at 10:56 pm
Thanks Tom 🙂 I REALLY was praying for those minutes to end lol, and it was a nightmare that just as you reach the end of each round, you come to that exercise – reps were low, but at least there were reps 😉
Thanks for your comment.
Cheers
Marianne
October 4th, 2010 at 4:25 am
Marianne,
Wow, that was impressive. Your a goddess and a stud. I sweated through this workout for the first time this morning with 20lbs dumb bells, 8lbs for the T-push ups. This is quite a workout that you made look easy, good going girl!
October 4th, 2010 at 10:03 am
Thanks Devin, nice to hear from you. Did you enjoy the challenge?
M
October 4th, 2010 at 2:39 pm
Well yes I did enjoy it and plan on this as a regular routine. Recently I’ve been doing the “Ultimate Two-Exercise Workout” of burpees & arm swings from 12 reps counting down. The Spartacus workout was a welcome change. Another tough one is “Jacobs Ladder” intervals. If you have any other workout suggestions please let me know and thank you. Have a great day!
October 15th, 2010 at 9:44 am
Man I just did this with my 16kg, I nearly died!
This was my final test before I pick up my 20kg tomorrow, it’s definitely the hardest workout on here. Oh and as their sale is ending soon I ordered a 24kg to as I am sure I will need that in the not too distant future 🙂
So who do you think is going to win X-factor?
I think Aiden Grimshaw is the best so far.
Steve.
October 15th, 2010 at 1:21 pm
Nice one Steve. I’d say you’ll be swinging a 24kg in no time 🙂
Not sure who will win, I like the “reject” boy band. But I like Matt and Aiden too. Got a funny feeling Cheryl will win again LOL!
Marianne
August 12th, 2011 at 9:44 pm
Hey Marianne,
I stumbled on this site via YouTube with an interest to explore those funny looking kettle bells at my gym. I’m so happy I did! I just got back from the gym after trying this work-out, and it was amazing. I will say you make it look way too easy (I used 12.5 kgs. and it was tough!) I look forward to exploring your ideas and suggestions. I also wanted to tell you, I just read your “about” section, and I really admire and appreciate what you do. I am 27 and starting to see how metabolism and other factors I took for granted aren’t as reliable as I get older. This past year I’ve been making great efforts to exercise more efficiently and especially given my diet better attention. It’s difficult, so any and everything you contribute is greatly appreciated (especially with soccer and football seasons around the corner.) Thank you! – Mike
August 13th, 2011 at 3:48 pm
Hey Mike, Thank you for your kind words 🙂 I am glad that you took the “plunge” and tried the funny looking kettlebells at your gym! Soon I am sure you will also make it look easy. But I can tell you, it doesn’t feel easy 😉
Your overall conditioning for soccer will really benefit from this type of training.
Let me know how you get on with it. And any questions, just ask and I’ll try to help.
November 13th, 2011 at 7:33 pm
Hi Marianne
Thanks for this great workout! I could only manage to do the 10 exercises once through with my 20lb kettlebell but I will keep at it. Looking forward to my next attempt – got a feeling I will be feeling it tomorrow 🙂
Thanks again
November 14th, 2011 at 1:53 pm
Good job Lee! This workout is definitely a keeper 🙂
January 12th, 2012 at 4:46 pm
just an update….. just completed the 2nd set of 10 exercises using 20lb kettle bell. I love the challenge of this workout and am totally focused and committed to completing the whole workout in one session.
Thanks again Marianne
January 13th, 2012 at 1:58 pm
This is great Lee! I love your persistence 😀
August 31st, 2012 at 5:28 am
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