The Spartacus Workout | Men's Health Magazine Australia

The Spartacus Workout

Sculpt a lean body and get in the best shape of your life. Do this circuit 3 days a week. Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. Do as many reps as you can in that time, then move on to the next station. Rest for 2 […]
Sculpt a lean body and get in the best shape of your life. Do this circuit 3 days a week. Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. Do as many reps as you can in that time, then move on to the next station. Rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice. Adam Campbell and Rachel Cosgrove
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Station 1

Goblet Squat
With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the starting position. If that’s too hard, do a body-weight squat instead.

Unsure what exercises you should focus on? Men’s Health Personal Trainer not only has experts to guide you through your program, but a variety of instructional videos you can download and take with you to the gym.

Beth Bischoff

Station 5

Split Jump
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now jump with enough force to propel both feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.

NOTE: If you haven’t worked out recently or are overweight, just do a regular lunge instead.

Beth Bischoff

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