YOUR WORKOUT PLAN
To create the Spartacus physical exercise, we tend to selected ten exercises that jointly work each a part of your body. Then we tend to created every exercise a 60-second Station therefore you’ll be able to challenge your heart and lungs additionally as your muscles. the ultimate product may be a high-intensity circuit designed to torch fat, outline your chest, abs, and arms, and send your fitness level soaring.
Directions: do that circuit three days per week. Perform one set of every exercise (or “station”) in succession. every station lasts sixty seconds. Do as several reps as you’ll be able to (with excellent form) therein time, then pass on to successive station. offer yourself fifteen seconds to maneuver between stations, and rest for two minutes once you have completed one circuit of all ten exercises. Then repeat doubly. If you cannot go the complete minute, rest a number of seconds then resume till some time at that station is up. Use a weight that is difficult for fifteen to 20 reps.
With each hands, grab one finish of a Dumbbell to carry it vertically before of your chest, and stand along with your feet slightly on the far side shoulder breadth [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body till the tiptop of your thighs square measure a minimum of parallel to the ground [B]. Pause, and push yourself up to the beginning position. If that is too exhausting, do a body-weight squat instead.
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Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles [A]. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest [B]. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.
Single-Arm Dumbbell Swing
Hold a dumbbell (or a kettlebell) at length ahead of your waist. while not miscalculation your lower back, bend at your hips and knees and swing the dumbbell between your legs [A]. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position [B]. Swing the load back and forth. At the 30-second mark, switch arms.
Grab a try of hex dumbbells and assume a press-up position, your arms straight [A]. Bend your elbows and lower your body till your chest nearly touches the ground [B]. As you push yourself duplicate, elevate your right and rotate the proper facet of your body as you raise the dumbbell straight up over your shoulder till your body forms a T [C]. Reverse the move and repeat, now rotating your left facet.
Stand in a staggered stance along with your feet two to three feet apart, your right foot before of your left. Keeping your trunk upright, bend your legs and lower your body into a lunge [A]. currently jump with enough force to propel each feet off the ground [B]. whereas you are within the air, scissor-kick your legs therefore you land along with your left leg forward. Repeat, alternating your forward leg for the length of the set.
NOTE: If you haven’t worked out recently or are overweight, just do a regular lunge instead.
Grab a pair of dumbbells, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length [A]. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together [B]. Pause, lower the dumbbells, and repeat.
Dumbbell Side Lunge and Touch
Hold a combine of dumbbells at distance at your sides [A]. Take a giant 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 bit the dumbbells to the ground [B]. Repeat for thirty seconds, and so switch to your right leg. If the exercise is simply too onerous, do the move while not the dumbbells; simply reach for the ground along with your hands.
Grab a pair of hex dumbbells and assume a pushup position, your arms straight[A]. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward [B]. Pause, and then quickly lower the dumbbell. Repeat with your left arm.
Dumbbell Lunge and Rotation
Grab a dumbbell and hold it horizontally by its ends, just below your chin [A]. leap forward together with your right foot and lower your body into a lunge. As you lunge, rotate your higher body to the proper [B]. come to the beginning position, and repeat together with your left leg. Alternate left and right till your sixty seconds area unit up. If the exercise is simply too onerous, perform the movement while not the dumbbell.
Dumbbell Push Press
Stand holding a combine of dumbbells simply outside your shoulders, together with your arms bent and palms facing one another. Stand together with your feet shoulder-width apart and knees slightly bent [A]. Dip your knees [B], so explosively push up together with your legs as you press the weights straight over your shoulders [C]. Lower the dumbbells back to the beginning position and repeat.