Spartacus Workout – 10/7/13

Part 1 – Strength Stations – 8 reps per station

Max Rounds in 15 minutes, take 30-45 seconds rest between exercises

• 1)  Push Press with 45# bar or 20# dumbbells
• 2)  Barbell Squat with 45# bar
• 3)  Band Triple Shoulder Press – Orange Band
• 4)  Single Arm Dumbbell Row
• 5)  Body Saw Plank – 1 min

Part 2 – Endurance

• Body Weight Squat – max reps in 3 minutes
• Push Up – max reps in 3 minutes

Part 3 – Metabolic Finisher

30 seconds on, 30 seconds off, 4 rounds per exercise

• 1)  Sprint
• 2)  Lunges with 10# plate overhead
• 3)  Sprinter Sit Up

 

 

Butts ‘N Guts Workout – 10/2/13

Complex 1

6 rounds, 1 minute on, 30 seconds off

• DB Bent Over Row
• DB Overhead Press
• DB Front Squat

Complex 2

6 rounds, 1 minute on, 30 seconds off

• push ups
• mountain climbers
• plank jacks

Metabolic Intervals

6 rounds, 30 seconds on, 30 seconds off

• burpee
• speed squat (jump optional)
• sprints

Finisher

3-5 rounds, 30 second intervals, no breaks

• Plank (body saw optional)
• Bear Crawl
• Wall Sit with Press Out Weight

 

 

 

 

Spartacus Workout – 9/30/13

4 rounds, 30 seconds on, 30 seconds off

1. Ropes
2. Med Ball Slam
3. Line Jump
4. Bike Sprints
5. Elliptical Sprints
6. Bent Over Dumbbell Row x 5, Dumbbell Push Press x 5
7. KB Swing
8. Plank Jacks
9. Sledge Hammer
10. Speed Squat Jump

 

Butts ‘N Gutts Workout – 9/25/13

Core

4 rounds of each couplet

• birddog x 30 seconds
• kickdowns with tempo x 8

• side plank x 30 seconds per side
• front plank – narrow base x 45 seconds

• db side bend x 8 per side

Legs/Abs

4 rounds, 15 reps, 12 reps, 10 reps, 8 reps

1. goblet squat
2. goblet lunge
3. kb or db swing
4. push ups
5. twist
6. wall single arm row
7. goblet split squat

Metabolic Medley

• Burpees – 7 per minute for 5 minutes
• Side to Side Line Jump – 30 on 20 off for 5 rounds
• Leg Matix – 15 speed squats, 15 alternating lunges, 15 jump lunge, 15 prisoner jump

Spartacus Workout – 9/23/13

• Dynamic Warm Up

25# Plate Deadlift and Push Up Superset

1. deadlift w/ weight in center x 20
2. push ups x 20
3. suitecase deadlift x 18 per side
4. push ups x 18
5. alternating suitecase deadlift x 15/side
6. push ups x 15

Kettlebell Swing and Lunge Superset

1. kettlebell swing x 20
2. offset weighted Lunge x 10/leg
3. kettlebell swing x 18
4. offset weighted lunge x 9/leg
5. kettlebell swing x 15
6. offset weighted Lunge x 8/leg

Single Arm Thruster and Single Arm Row Superset

1. single arm thruster x 18
2. single arm row x 18/arm
3. single arm thruster x 15
4. single arm row with tempo x 15 per arm
5. single arm thruster x 12
6. single arm row with tempo x 15 per arm

Metabolic Work

• rope jump tabata x 5, 20 on 10 off
• burpee x 5, 30 on, 15 off

Butts ‘N Guts Workout – 9/18/13

Round 1 – 1:15 minute per station

Round 2 – 45 seconds per station

Round 3 – 20-10 Tabata at each station x 6

• Station 1 – KB Swing
• Station 2 – Plank – Single Foot Jax 1st round, Double Jax 2nd & 3rd rounds
• Station 3 – Thruster with Dumbbells
• Station 4 – Sit Up for the 1st round, Sprinter Sit Ups for the 2nd round
• Station 5 – Tripe Threat Band Shoulder Press
• Station 6 – Sledgehammer
• Station 7 – Side Plank (switch sides halfway through time)
• Station 8 – Plyo Push Up
• Station 9 – Dumbbell Squat and Press Out
• Station 10 – Forward Lunge with Hands Up -3# weights, jump lunge during tabatas

Spartacus Workout – 9/16/13

4 groups each doing a different superset

1

• single arm rows x 10-15
• seated db clean and press x 10-15

2

• barbell curls x 10-15
• dumbbell skullcrusher x 10-15

3

• band pull apart x 20
• band triple threat x 20

4

• barbell clean and press x 10-15
• kettlebell swing x 10-15

Finisher – 3 rounds with 90 seconds break between each

• mountain climbers x 30
• push ups x 20
• froggers x 10
• burpees x 5

Butt ‘N Guts Workout – 9/11/13

1)  The Way You Make Me Feel by Michael Jackson

• Warm Up and Stretch – roll overs, iron cross, groin, lunge and reach
  

2)  Applause by Lady Gaga

•  Squats during verses
  
• Squat sprints during chorus’

3)  We Own It by 2 Chains

•  Kickdowns during verses
• flutter kicks during chorus’

4)  Rest of My Life by Usher and Ludacris

•  Single Arm Curl and Press – slow during verses, sprint during chorus’
  
• Switch Arms each minute

5)  I Like How It Feels by Enrique Iglesias and Pitbull

•  Rest during verses’
  
• Plank Jax during chorus’

6)  I’ll Follow You Down by Shinedown

•  High plank during verses
• Push ups during chorus’

7)  My Kinda Night by Luke Bryan

•  Alternating Lunges during verses
•  Jump Lunge during chorus

8)  Livin’ on a Prayer by Bon Jovi

•  rest during verses while holding weight
  
• plate upright row during chorus’

9)  B.O.B. by Outkast

• burpee sprint for entire song – fast feet for 3 seconds at the top of each burpee
  

10)  Better Dig Two by The Band Perry

• static low push up during second chorus
• side plank with left elbow down and right leg lifted during second chorus
• side plank with right elbow down and left leg lifted ruing third chorus
• plank to end of song

11)  Thunderstruck by AC/DC

•  plate thruster for entire song

12)  My Songs Know What You Did in the Dark by Fall Out Boy

•  sprinter sit up to first chorus
  
• v-up from first to second chorus
• 90 degree crunch to end of song

13)  Right Here, Right How by Fatboy Slim

•  grey line to grey line walking lunge/crab walk combo for entire song
  

14)  Roar by Katy Perry

• Side to Side Rope Jump during chorus’
  

15)  Jump Around by House of Pain

• Side to Side Rope Burpee for entire song

16)  Soldier by Gavin DeGraw

• Cool down and see you next time.

Spartacus Workout – 9/9/13

21-15-9 x 1

• Hang Squat Clean with Dumbbells – heavy
• Push Ups

 

7 rounds of 4 minutes

• 70 lunges
• 7 burpees
• 7 x 25m sprints (1 length of the court)
• 1 x 25m bearcrawl (1 length of the court)

1 minute break between rounds

 

 

Spinning Workout – 9/5/13

1)  The Way You Make Me Feel by Michael Jackson

• Warm Up and Stretch

2)  Tornado by Little Big Town

• Start with 3 turns resistance.
• Seated 3/4 speed to first chorus.
• Increase resistance 1 turn after 1st chorus.
• Standing 3/4 speed to second chorus.
• Standing sprint after second chorus to end of song.

3)  Applause by Lady Gaga

• Rest until first chorus.
• Seated sprint from 1st to 2nd chorus.
• 3/4 speed seated from 2nd to 3rd chorus.
• Seated sprint from 3rd chorus to end of song.

4)  Rest of My Life by Usher and Ludacris

• Put resistance on 3.
• 1/2 hover and sprint during chorus/techno music
• hover and rest during verses

5)  I Like How It Feels by Enrique Iglesias and Pitbull

• Rest to 1st chorus.
• Start with resistance on 3.
• Rest during verses.
• 1st chorus – Standing sprint.
• 2nd chorus – Standing sprint, increase resistance to 4
• 3rd chorus – Standing sprint, increase resistance to 5, spint to end of song

6)  I’ll Follow You Down by Shinedown

• Rest to 1st chorus
• Start with resistance on 3.
• Rest during verses.
• 1st chorus – hover and sprint
• 2nd chorus – isolation
• 3rd chorus – 1/2 hover and sprint to end of song

7)  My Kinda Night by Luke Bryan

• Rest 1st minute of song.
• Isolation with 3 resistance for 2nd minute.
• Seated sprint with no resistance for 3rd minute.

8)  Livin’ on a Prayer by Bon Jovi

• Start with 3 resistance.
• Standing hill for entire song.
• Increase resistance 1 turn at each chorus.

9)  B.O.B. by Outkast

• Seated sprint for entire song
  
• increase resistance one turn at each chorus, start w/ zero resistance

10)  Better Dig Two by The Band Perry

• Rest to 1st chorus.
• Start with resistance on 4.
• Seated 3/4 speed during verses.
• Standing sprint during chorus’.

11)  We Own It by 2 Chains

• start with 3 resistance
• hover with 5 resistance during chorus’

12)  Right Here, Right How by Fatboy Slim

• Rest 1 minute.
• Standing sprint with 4 resistance 2nd minute.
• Rest 3rd minute.
• Hover with 4 resistance for 3rd minute.
• Rest 4th minute
• 1/2 hover sprint with 4 resistance for 5th minute.
• Rest to end of song.

13)  Roar by Katy Perry

• Seated sprint with 4 resistance to 1st chorus.
• Standing sprint with 4 resistance to 2nd chorus.
• Standing sprint with 5 resistance to end of song.

14)  Soldier by Gavin DeGraw

• Cool down and see you next time.