Men’s Health – The Spartacus Workout PDF and Videos

Your work plan.

There are 10 exercises that work every part of your body. We made each exercise a 60-second station so that you could challenge your heart, lungs, and muscles. A high-intensity circuit designed to torch fat, define your chest, Abs, and arms, and send your fitness level soaring is the final product. The new total-body workout program from Men’s Health shreds fat and builds muscle.

Do this circuit for 3 days a week. In order to perform 1 set of each exercise, you have to do it in a row. 60 seconds is how long each station lasts. Do as many reps as you can in that time, and then move on to the next station. Give yourself 15 seconds to move between stations, and 2 minutes to rest after you have completed 1 circuit of all 10 exercises. Then repeat again. If you can’t go the entire minute, rest a few seconds and then resume until your time at that station is over. For 15 to 20 reps, use a weight that is challenging.