Fitness Project: Spartacus workout [Part 2]

As mentioned in the Spartacus workout [Part 1], it is important to make sure that you adjust the timing and intensity of the workout to suit your physical condition. If you started this in a rather overweight condition, you have to make sure that the workout did not caused injuries to your knees, arms etc. If you have been quite actively involved in physical activities, you might want to increase the intensity in the workout.

Anyway, continuing from Part 1, here is the 6th station.

6) Dumbbell Row


Dumbbell Row

Grab a pair of dumbbells, bend at your hips and lower your torso until it's nearly parallel to the floor. Let the dumbbells hang at arm's length. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, lower the dumbbells, and repeat. 

#When you do this workout, it's important to make sure not to hurt your back. Do it for 1 minute if you can or lower it to 30 seconds. 

7) Dumbbell Side Lunge and Touch


Hold a pair of dumbbells at arm's length at your sides. Then, take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for 30 seconds, and then switch to your right leg. 

If you want to reduce the 1 minute set to 30 seconds, then half the timing to 15 seconds. For those who are not physically ready, you may consider doing it without the dumbbell. 

8) Pushup Position Row




Grab a pair of hex dumbbells and assume a pushup position and make sure your arms straight. Row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward. Pause, and then quickly lower the dumbbell. Repeat with your left arm. Throughout the process, make sure that your core is stiff.

9) Dumbbell Lunge and Rotation



Grab a dumbbell and hold it horizontally by its ends, just under your chin. Step forward with your right foot and lower your body into a lunge. As you lunge, rotate your upper body to the right. Return to the starting position, and repeat with your left leg. Alternate left and right until your 60 seconds are up. 

If the exercise is too hard, perform the movement without the dumbbell. 

10) Dumbbell Push Press

This is normally the most difficult one for me because by the time I reached the station 10, I'm already quite worn out. 



Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees slightly bent. Then, dip your knees and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.

Spartacus workout is one of those workout that challenge different muscle areas in your body. It's a good workout variation that I will encourage people to go for.

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