Online Fitness Trainer, Exercise Programs & Workout Routines

Spartacus 2.0: Step 1

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Cardio - Sports/Cross Training

Calories Burned:  816 calories per hour   (based on a body weight of 150 lbs.)
<span style="font-size: small;"><span style="font-family: &quot;Verdana&quot;;">Perform 1 set of each exercise (or &quot;station&quot;) 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&rsquo;ve completed one circuit of all five exercises, immediately repeat the entire Step 1 (without resting). After you&rsquo;ve finished the Step 1 circuit two times, rest for 2 minutes, then repeat two more times. Once done, rest 2 minutes and move on to Step 2. <br />
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<em><span style="font-size: smaller;">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&rsquo;re left side, if you&rsquo;re a righty) first. </span></em><br />
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</span><u><span style="font-family: &quot;Verdana&quot;;"><strong>STATIONS </strong></span></u><span style="font-family: &quot;Verdana&quot;;"><br />
<a href=";eqID=2357" target="_blank"><span style="background-color: rgb(255, 255, 0);"><strong>Dumbbell Hang Pull</strong></span></a><strong><br />
</strong><strong>Start:</strong> Grab a pair of dumbbells and let them hang at arm&rsquo;s length in front of your body, your palms facing behind you. Bend at your hips and knees (don&rsquo;t round your lower back) and lower the dumbbells until they&rsquo;re just below knee height.<br />
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<strong>Movement: </strong>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. <strong><br />
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<span style="background-color: rgb(255, 255, 0);"><strong>Offset Dumbbell Reverse Lunge</strong></span><strong><br />
Start: </strong>Stand tall holding a dumbbell in your right hand next to your shoulder, with your arm bent. <strong><br />
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Movement: </strong>With your left foot, step backward into a reverse lunge 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.&nbsp; <br />
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<span style="background-color: rgb(255, 255, 0);"><strong>Single-arm Dumbbell Swing</strong></span><strong><br />
</strong><strong>Start: </strong>Grab a dumbbell with an overhand grip and hold it at arm&rsquo;s length in front of your waist. Set your feet wider than shoulder-width apart.<strong><br />
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Movement: </strong>Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to shoulder level as you rise to a standing position. Swing the weight back and forth. At the 30-second mark, switch arms.<strong><br />
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<span style="background-color: rgb(255, 255, 0);"><strong>Thrusters</strong></span><strong><br />
Start: </strong>Stand with your feet shoulder-width apart, holding a pair of dumbbells next to your shoulders. <strong><br />
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Movement: </strong>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 directly above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat. <br />
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<strong>Single-leg, Single-arm Underhand-grip Dumbbell Row</strong></span><strong><br />
Start: </strong>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&rsquo;s in line with your upper body. Your lower back should be naturally arched and your torso parallel to the floor. Now let the dumbbell hang straight down from your shoulder, your palm facing forward. <strong><br />
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Movement: </strong>Pull the dumbbell to the side of your torso, by raising your upper arms, bending your elbow, and squeezing your shoulder blade toward your spine. Pause, then slowly lower the dumbbell back to the starting position. That&rsquo;s one rep. On your next round, switch arms and legs.<strong><br />
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Tags:  spartacus, workout, circuit

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