GET YOUR FREE WORKOUT PROGRAM AT WWW.SPARTACUSWORKOUT.COM
[youtube]http://www.youtube.com/watch?v=TmGrIx3k7nE&hd=1[/youtube]
I use my Spartacus Workouts to help with my strength and conditioning for my Pro Muay Thai Fight in Thailand. Depending on the intervals the longest these Spartacus workouts take, is just over 30 minutes and they are intense.
Because I don’t want to gain more bulk or muscle, I have switched to using bodyweight exercises and circuits for my strength with pull-ups, push ups, squats, lunges and core work as my staples.
I advise you to download the free 4 Week Spartacus workout program, which comes with workout videos, fitness guide, nutrition and supplement guide – www.spartacusworkout.com
| SPARTACUS BODYWEIGHT WORKOUT 1 You will perform the Spartacus Workout as a circuit, doing one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration (with perfect form), then move on to the next station in the circuit. You’ll get 15 seconds to transition between stations, and then move onto the next exercise.After you complete all 10 exercises or one circuit in succession you will rest for 1 minute. Then repeat 1 to 2 more times. That is what is called a 45-15 Interval workout (45 seconds of work followed by 15 seconds of rest). |
| EXERCISES |
| BODYWEIGHT SIDE TO SIDES BURPEES |
| ALTERNATING KNEE KICK PUSHUP |
| FRONT LUNGE |
| PLANK TRICEPS EXTENSIONS |
| HIGH KNEES |
| DIVE BOMBERS |
| PRISONER SQUATS |
| BODYWEIGHT RENEGADE ROW |
| SUPERMAN/WOMEN |
| SPLIT SQUATS |
GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM AT http://www.spartacusworkout.com
GET 20% OFF ALL KIMURAWEAR FIGHTGEAR AT WWW.KIMURAWEAR.COM PUT FUNKMMA IN THE COUPON CODE
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