Try these 2 bodyweight workouts done SPARTACUS STYLE...There are currently over 7500 men and women doing the my 4 Week Spartacus Workout Program so join the workout revolution and get results...
SPARTACUS BODYWEIGHT WORKOUT #1
SPARTACUS BODYWEIGHT WORKOUT #2
I use my Spartacus Workouts to help with my strength and conditioning for my professional Muay Thai Fight in Thailand. Depending on the intervals the longest these Spartacus workouts take, is just over 30 minutes and they are intense.
The workouts are way better and more effective than heading into the gym for an hour, especially if you want to burn fat, add strength and muscularity.
Because I don’t want to gain more bulk or muscle, I have switched to using bodyweight exercises and circuits for my strength with pull-ups, push ups, squats, lunges and core work as my staples.
I advise you to download the free 4 Week Spartacus workout program, which comes with workout videos, fitness guide, nutrition and supplement guide
You will perform the Spartacus Workout as a circuit, doing one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration (with perfect form), then move on to the next station in the circuit. You’ll get 15 seconds to transition between stations, and then move onto the next exercise.
After you complete all 10 exercises or one circuit in succession you will rest for 1 minute. Then repeat 1 to 2 more times. That is what is called a 45-15 Interval workout (45 seconds of work followed by 15 seconds of rest).
SPARTACUS BODYWEIGHT WORKOUT #1
BODYWEIGHT SIDE TO SIDES BURPEES
ALTERNATING KNEE KICK PUSHUP
FRONT LUNGE
PLANK TRICEPS EXTENSIONS
HIGH KNEES
DIVE BOMBERS
PRISONER SQUATS
BODYWEIGHT RENEGADE ROW
SUPERMAN/WOMEN
SPLIT SQUATS
SPARTACUS BODYWEIGHT WORKOUT #2
ONE LEGGED BURPEES
ALTERNATING SIDE KNEE - CHECK PUSH UPS
REVERSE LUNGE
ALTERNATING PLANK REACH UNDERS
SWITCH KNEES
HINDU PUSHUPS
MINI SQUATS
BENT OVER ARM ROWS
ALTERNATING SUPERMAN WOMEN
SQUAT JUMPS
