Rob's Spartacus

Rob's Spartacus 1 Workout

Complete each exercise for 1 minute, resting for 20-30 seconds between exercises.  Go through the circut 3 times....You get a minute break between circuts. 

Equipment needed - Stability ball, medicine ball, dumbells.  -- Many of the exercises can be modified if you don't have the appropriate equipment.

Dumbell 1 leg twisting squat press - Balance on left leg, with right hand bend down and touch left toe (hold a dumbell).  Rise to standing position and press weight over your head.  Switch sides at 30 seconds.

Frog Hop push-ups - Do a push up, hop your legs up to your hands, hop back to a plank, do another push-up, repeat for 1 min.

Side lunge and curl - hold dumbells, lunge to the side, touch dumbells to the floor, stand up and do a curl. Switch sides

Plank walk-up dumbell drag - place dumbell on your left side, on the floor.  Get in low plank. Raise yourself into high plank.  Reach under yourself with you right hand and grab the dumbell.  Drag it to the other side.  Lower yourself back into low plank, and completed the process on the other side.

Dumbell step-over lunge - grab dumbells in both hands.  Lunge forward with your right leg.  Return to standing.  Now take a step backward into a lunge with the same leg.  After 30 seconds, switch sides.

Single arm alternating cleans - place dumbell on the floor, reach down with right hand and complete a clean.  Return dumbell to the floor.  Switch hands and repeat.

Medicine ball 1 legged burpee - Hold a medicine ball in your hands.  Stand on one leg and do a burpee.  Complete 3 burpees on the right leg and then switch to the left.  Alternate back and forth for a minute.

Spartan squat/lunge - light dumbell.  Hold dumbell in right hand.  Deep squat and touch left toe with the weight.  Explode into a lunge, lifting the weight over your head.  Return to the squat position.  Repeat for 30 seconds and then change arms.

Stability ball ab circles - do a plank with elbows resting on an exercise ball.  Move ball in a circle using your elbows, while remaining in a plank.  At 30 seconds, change directions

Dumbell straight legged dead lift and row - Grab dumbells in each hand.  Do a straight legged dead lift.  While bent over, complete a row.  After row, return to standing postion.  Repeat for 1 minute.