Editor's Note: This is the first installment in our new BroFitness series, a collection of workouts and fitness advice powered by Men's Health. Click here to browse the full archives, or head over to MensHealth.com for even more advice from the fitness experts.
By Adam Campbell and Rachel Cosgrove, C.S.C.S., Men’s Health
To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You'll sculpt a lean, athletic-looking body—and be in the best shape of your life. And for even more cutting-edge workouts like this, check out The Men's Health Big Book of Exercises.
DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Give yourself 15 seconds to move between exercise, and rest for 2 minutes after you've completed 1 circuit of all 10 exercises. Then repeat twice. If you can't go the entire minute, rest a few seconds and then resume until your time at that station is up. Use a weight that's challenging for 15 to 20 reps.
With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor . Pause, and push yourself up to the starting position. If that's too hard, do a body-weight squat instead.
Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Brace your core. [A]. Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest . Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.
Single-Arm Dumbbell Swing
Hold a dumbbell (or a kettlebell) at arm's length in front of your waist. Without rounding 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 . Swing the weight back and forth. At the 30-second mark, switch arms.
Grab a pair of hex dumbbells and assume a pushup position, feet hip-width apart, your arms straight, dumbbells set slightly wider than shoulder-width apart [A]. Bend your elbows and lower your body until your chest nearly touches the floor . As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T. As you rotate your body, pivot on your toes and then lower your heels to the floor. This should all happen in one fluid motion [C]. Reverse the move and repeat, this time rotating your left side.
Dumbbell Split Jump
From a standing position, lower your body into a split squat, keeping your torso as upright as you can [A]. Now jump with enough force to propel both feet off the floor. While you're in the air, scissor-kick your legs so you land with your left leg forward . Repeat, alternating your forward leg for the duration of the set.