I love the Spartacus workouts. All three of them (although my personal favourite is 1.0; lots of legs!).
When I teach them, though, my group fitness participants will often complain that they don’t target their “trouble spots” enough. Women always want more move for triceps, tummy, tush and inner thigh
The problem is, if we don’t do the high-intensity-big-muscle-calorie-burning work, we’ll never see the lovely muscles underneath!
My solution is a workout that incorporates both big muscle and plyometric movements with the isolation exercises known to tighten up triceps, tummies, tushes and inner thighs. The Spartacus Workout for Women (although men are welcome to join in, there’s nothing ‘girly’ about it!).
- 8 moves; 45 s work, 15 s rest
- No breaks until the end of the 8 minute circuit
- Three of the exercises (#4, #6 and #8) are done on one side at a time. The first time through the circuit, perform all reps on one side; next time through, switch sides (much more tiring than alternating sides within a set : ) )
- Repeat for a total of 4 or 6 rounds (don’t stop at 3 or 5; you’ll be lop-sided for the rest of the day…)
- 2 sets of dumbbells
- a mat
- an interval timer
- a bench or step to place your foot on and to dip from.
The Spartacus Workout for Women
- Plie squat plus triceps french press
- Burpee plus pushup plus overhead press
- Alternating plank row (from knees or toes)
- Split lunge plus tricep kickback (same leg and arm behind; switch sides next round)
- Weighted squat jumps
- Side plank plus weighted core rotation (switch sides next round)
- Tricep dips
- Side lunge plus reach (switch sides next round)
Feel free to Share, Tweet and Pin the photo version of the Spartacus Workout for Women!
Do you like real time workout videos? Every Friday, I post a NEW, REAL TIME workout video on YouTube. Check out my #FatblasterFriday series here, on the blog, and on my YouTube Channel. (There’s even a video version of the Spartacus Workout for Women…).
Have you tried any of the Spartacus workouts?
What’s your preference? Compound or isolation exercises?