Spartacus Workout Revisited

[Post Updated Dec 2nd 2o19)

 

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?

 

Woman (Marianne Kane) doing Lateral Lunge with Kettlebell during Men's Health Spartacus Workout

 

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:

  1. KB Goblet Squats (24,21,20)
  2. Mountain Climbers (96,82,79)
  3. Single Arm KB Swings (switching at 30 seconds) (18/17, 17/17, 16/15)
  4. T-Push Ups (23,20,19)
  5. Lunge Jumps (28,25,22)
  6. Bent Over KB Rows (18,16,14)
  7. KB Side Lunge Touch (16,15,12)
  8. KB Renegade Rows (18,15,13)
  9. Forward Lunge and Rotate (with KB) (12,9,8) – hate these :/
  10. 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

  • December 2, 2019

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