Spartacus Workout for Women: tighten those trouble spots

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 moves for triceps, tummy, tush and inner thigh 🙂

Spartacus workout for women

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!).

The format?

  • 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

  1. Plie squat plus triceps french press
  2. Burpee plus pushup plus overhead press
  3. Alternating plank row (from knees or toes)
  4. Split lunge plus tricep kickback (same leg and arm behind; switch sides next round)
  5. Weighted squat jumps
  6. Side plank plus weighted core rotation (switch sides next round)
  7. Tricep dips
  8. 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…).

 Spartacus workout for women

Have you tried any of the Spartacus workouts?

What’s your preference? Compound or isolation exercises?



  1. Love this workout!!! I can’t wait to try it out!!!
    Toni @runninglovingliving recently posted…Friday Favorites featuring @BuluBox @WorkplaybagsMy Profile

  2. Ohh this looks like an intense workout! Good stuff.

    I keep telling myself I just need to add a bench to our home gym.
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  3. I really need to strength train… period. I AM SO BAD AT IT!!!
    Heather@Just a Colorado Gal recently posted…I’m ObsessedMy Profile

  4. I can’t wait to try this on my class, it looks like fun ( they get scared when I tell them I have a new, fun workout for them :-)). Question about the burpee with a press. Do you hold dumbbells through the whole movement, hand on dumbbells during the push up? I do have to modify a little. My class, while fit and enthusiastic, average about 65-70 years old.
    Debbie recently posted…Tell Me the Truth! Do I Look 10 Years Younger?My Profile

    • Yes, hold a pair of dumbbells during the burpee/pushup/press sequence. I find that the rubberized ones with the hexagonal sides work best; they don’t roll during the pushup and help keep wrists straight. As an extra precaution, you can choose to place them on a mat; I find the combination of flat-sided weights on a mat to be extra secure!

  5. I have honestly never heard of that type of workout! I’ll have to look more into it, because some of the terms I don’t know either. Makes me feel like I’m old and should be yelling “you young kids and your slang and rap music”
    Julie (@ROJRunning) recently posted…Friday Food : Cowboy StewMy Profile

    • Do you mean the Spartacus workouts? They were designed to help get the actors in the series ‘Spartacus’ in fabulous shape quick! Maybe I should do a video to illustrate the moves and some modifications…

  6. I will read tomorrow – been out all day & need to now hang with hubby some more! 🙂 Weekends I try not to spend a lot of time on social media.. 🙂

    YOU LOOK AMAZING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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  7. Oooh, love this, Tamara! Wish I’d seen this yesterday when I was casting about for a workout – on my list for next time I need a tough home workout, for sure.
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  8. Seems kind of like a Tabata-style workout, only with weights and a bit longer interval. Looks great. In fact, some of my exercise DVDs incorporate this concept. Always ensures a great sweat. 🙂
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  9. Off to teach a different workout that starts with “S.” Step. When I come home I am pretty sure my abs will look like yours – once airbrushed.
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  10. Wow! Great stuff Tamara. I love my traditional weight workouts – it works for me & especially with age, I really have to focus on each muscle to keep it all as tight as possible with age & hormones fighting me. I do cardio & then on to my weights with both compound & isolation & every day is different! 🙂 I do have one all weights day & LOVE THAT!!!
    Jody – Fit at 54 recently posted…What Words Describe YOU?My Profile

  11. I love Spartacus! 🙂 I’ll have to try this out.

    I can see my abs starting to form and I’d love to incorporate some new exercises. Your abs look awesome, Tamara!

  12. Happy to pin you and admire you, which I do 🙂
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  13. Is there a calendar to follow the dvd?

  14. Can u purchase these spartucas workout videos??

    • Dawn, have you checked out my YouTube video? You can watch it for free! I don’t believe any of the other Spartacus workouts have DVD’s for sale. But that’s a great idea!

      • Thanks for reply
        I did see dvds Starbucks 20 min workouts..
        A abb one 17.99 another 17.99 and one 27.99 has 2dvds ..
        I didn’t see youtube yet..would it be the same as dvds ?

  15. I am just starting to workout after a 7 year hiatus…when i exercise now my body retains swelling and water which i know assists in repairing the stretched or torn muscles… My inquire is do i work through that pain and ache or repair then workout..reason for asking is after workout next morning swollen and aching this goes on for like 6days i have to keep going through this every week is making me not want to exercise..can i do something to avpid this?

  16. Thank you!!!! I love the Spartacus workouts and do at least one per week as part of my routine, but I’ve had the same complaints as your clients. I’ve adjusted by modifying some of the exercises, but it’s great to have a workout designed specifically to meet those complaints. I can’t wait to try your version!

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