January 2011

The Spartacus Workout 2.0

By Adam Campbell
This routine will kick your ass—and shred your abs
In January 2010, we released The Spartacus Workout, a cutting-edge routine inspired by the
Starz original television program, Spartacus: Blood and Sand. Designed by Rachel Cosgrove,
C.S.C.S., owner of Results Fitness in Santa Clarita, California, this fast-paced workout has
helped thousands of men torch fat and sculpt their bodies.

In fact, this fitness routine was so popular, we asked Cosgrove to create an all-new version for
2011. (Just in time for the new season of Spartacus: Gods of the Arena—a prequel—which airs
Fridays on Starz at 10 pm EST/PST.)

And this workout? Even better than the original. When Cosgrove sent over the final version
earlier this week, she included this note: “The Spartacus Workout 2.0 has now been tested at
Results Fitness, and it officially kicked my ass.”

Now before you say, “So what, she’s a chick!”, you should know that Cosgrove is an Ironman
triathlete who can deadlift 300 pounds. (That’s with perfect form, by the way.) So yeah, she’s a
chick. But she’s also stronger and fitter than most men, and is one of the world’s top fitness
experts.

And with that, we ask you this: Are you ready to get YOUR ass kicked?
The Workout
Do this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio”
routine on the days between your regular workouts.

You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move
on to Step 2. For each circuit, perform 1 set of each of the five exercises (or "stations") in
succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a
duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the
next exercise.

Once you’ve completed one circuit of all five exercises, immediately repeat the entire circuit
(without resting). Then, after you’ve completed Circuit 1 two times, rest for 2 minutes, and
repeat two more times, for a total of 4 circuits. Once done, rest 2 minutes and move on to Step 2.

For Step 2, repeat the entire procedure, until you've completed another 4 circuits.

Note that many of the exercises are performed with one arm or leg at a time. Work one side the
first time through the circuit, then work the other side the second time through the circuit. The
best approach is to work your weaker side (usually you’re left side, if you’re a righty) first.
(Also, if you can't go for the entire 40 seconds, rest a few seconds and then resume until your
time at that station is up.)

Spartacus Workout 2.0

The Workout
Step 1
Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for
20 seconds, and move to the next station. Go until you’ve done 2 circuits, then rest 2 minutes,
and do 2 more circuits. Rest for another 2 minutes, then go to Step 2.
1. Dumbbell Hang Pull
Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms
facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just
below knee height. That’s the starting position. Now, in one movement, thrust your hips forward,
straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by
bending your elbows and raising your upper arms. Then reverse the movement and repeat.
Keep your lower back naturally arched.
Explosively pull the dumbbells upward.

2. Offset Dumbbell Reverse Lunge

Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With
your right foot, step backward and lower your body until your back knee almost touches the
floor. Push yourself back to the starting position and repeat. On then next round, hold the
dumbbell on your other side, and step back with the opposite leg.
Let your right hand hang at your side or place it on your hip.
Keep your torso upright.

3. Single-arm Dumbbell Swing

Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without
rounding your lower back, bend at your hips and swing the dumbbell between your legs.
Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as
you rise to a standing position. Then simply swing the weight back and forth.
Push your hips back and keep your lower back naturally arched.
Your arm should swing up from your momentum.

4. Thrusters
Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your
knees and lower your body until your thighs are at least parallel to the floor. As you push your
body back up from the squat, press the dumbbells above your shoulders until your arms are
straight. Then lower the dumbbells back down to your shoulders, and repeat.
Your feet should be set shoulder-width apart (or a little wider).
Squat as deep as you can.
Push the weights directly above your shoulders.

5. Single-leg, Single-arm Underhand-grip Dumbbell Row

Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench
in front of you. Raise your right leg so that it’s in line with your upper body. Now let the
dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip).
That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would
be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso,
by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back
to the starting position. That’s one rep. On your next round, switch arms and legs.
Your lower back should be naturally arched and your torso parallel to the floor.

As you pull the dumbbell upward, try to "squeeze" your shoulder blade toward your spine.

The Workout

Step 2
Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for
20 seconds, and move to the next station. Go until you’ve done two circuits, then rest 2 minutes,
and do another 2 circuits. You’re done!

1. Dumbbell Chop
Grab a dumbbell and hold it with both hands just above your right shoulder. Swing the dumbbell
down and to the outside of your left knee by rotating and bending your upper body in the same
direction. Reverse the movement to return to the starting position. On your next round, switch
sides, this time holding the dumbbell over your left shoulder and chopping to down and to your
right.
Place your feet shoulder-width part, with your knees slightly bent.
Don't round your lower back.
2. Plank Walkup to Pushup
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms
instead of your hands. Your body should form a straight line from your shoulders to your ankles.
Now brace your core by by contracting your abs as if you’re about to be punched in the gut.
Without allowing your body posture to change (don’t let your hips sag!), place your left hand on
the floor, then your right hand. Then push your body into the “up” position of a pushup. Now do
a pushup. Then lower yourself back to your elbows into the plank position, by placing each
elbow on the floor again. Repeat as many times as you can.
Brace your core and hold it tight for the entire movement.

One at a time, place your hands on the floor. Then push up until your arms are straight.

Once in this position, lower yourself down into a pushup, then push back up. Now return to
position A, one elbow at a time.
Rotational Dumbbell Straight-leg Deadlift
Grab a dumbbell in your right hand and hold it next to your side. Stand on your left foot with
your knee slightly bent. Lift your right foot off the floor and bend that knee slightly. Without
changing the bend in your left knee, bend at your hips (don’t round your lower back), and lower
your torso as you rotate it to the left and try touch the dumbbell in front of your left foot. Reverse
the move to the starting position and repeat. On your next round, switch arms and legs.

Hold the dumbbell so that hangs vertically.

Keep your lower back naturally arched.
4. Squat Thrusts
Stand with your arms at your sides. Push your hips back, bend your knees, and lower your body
as deep as you can into a squat. With your hands on the floor, kick your legs backward so that
you’re in a pushup position. Then quickly bring your legs back to a squat and stand up.
Your feet should be set about shoulder-width apart.
As you squat down, place your hands on the floor in front of you, shifting your weight onto
them.

From the pushup position, return to the squat (position B, above). Then stand up quickly.

5. Jump Squat
Stand with feet about shoulder-width apart. Place your fingers on the back of your head and pull
your elbows back so they’re in line with your body. Push your hips back, bend your knees, and
squat down. Then jump as high as you can. When you land, squat and jump again. If that’s too
easy, hold a pair of dumbbells at your sides as you perform the exercise.

Lower your body until the tops of your thighs are at least parallel to the floor.
Explode up from the floor quickly.