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Spartacus Bootcamp Workout

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May 14, 2010
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Spartacus Workout Challenge
by: Funk Roberts

The spartacus workout challenge is fun and intense. It's based on the workout featured in Men's Health. Try it out and see what you think.


May 14, 2010
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Lady Spartacus Workout
by: Monica

Gladiator workouts and spartacus workouts aren't just for the boys. Check out the lady spartacus workout. My only suggestion here is use less weight (not light but less than what you see here) and focus on better technique and speed for increased fatloss and a leaner look.


Aug 05, 2010
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Bent Over Powerbag Wipe?
by: Anonymous

Monica,
If you're monitoring this post, can you explain what a bent over power bag wipe is? And if I don't have access to a power bag, are there other exercises you would recommend to substitute in the routine?
Many thanks.

Aug 05, 2010
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bulgarian bag swipe?
by: Monica

The video below features an exercise that looks like what you're talking about.

You can mimic this same circular motion with any type of weight (db, plate, sandbell, kb). The best substitute for this move would be squat to bent over row to halo using a weight plate or sandbell.

Be careful that you're actually using the core activation technique that CHEK Institute teaches to initiate the movement from the core and prevent serious injuries to shoulder, neck, back. Definitely not for beginners but looks like an amazing total body exercise.

Let me know how it goes. Also the Ross Training blog shows you how to make your own bag if you need an affordable one. They're pretty expensive!


Mar 16, 2011
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Nutrition
by: Anonymous

Awesome workouts that really do the job! Have adapted my workout in line with the advice here for the Spartacus workout and found really good results from it. The one thing I do strongly recommend though is sorting out good nutrition, doing an internal body cleanse will help to clear out the toxins that build up inside as part of every day life, creating more sustainable health for a longer period of time. Also having a good post workout supplement aids you by getting quality protein and nutrients to build up the muscles, thus allowing you to burn more fat and become healthier.

Looking forward to more great advice and recommending this site to other people I know, thanks!

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