Maybe you follow this hit American TV series or you don’t. But there are high chances you would want to have a ripped chiselled body that the cast of Spartacus sport on the show. Did you know that there’s a something called The Spartacus Workout, a workout to help to get that kind of a body? Experts give their opinions on the same.
The workout
The creators of this workout, Adam Campbell and Rachael Cosgrove say: 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.
Instructions
You’ve got to perform one set of each “station” in succession for 60 seconds (doing as many reps in correctly) using a weight that’s challenging for 15 to 20 reps. Allow yourself a time span of 15 seconds to move between the stations. Take rest for two minutes after you’re done with one circuit of all 10 stations. Now repeat two more times for a total of three circuits. Practise this thrice a week on alternate days. In the beginning, if you’re unable to do the entire 60 seconds, then rest for a few seconds and then continue until the time is up.
Here's a list of the stations:
1. Goblet squat
2. Mountain climber
3. Single-arm dumbbell swing
4. T-pushup
5. Split jump
6. Dumbbell row
7. Dumbbell side lunge and touch
8. Pushup-position row
9. Dumbbell lunge and rotation
10. Dumbbell push press
Expert speak
“Researchers wanted a new form of exercise routine which was worthy of the name ‘Spartacus and hence, this regime was designed keeping in mind, speed and strength. The new designed workout ‘The Spartacus Workout’ was devised on high intensity workout (30 minutes – 10 exercises – alternating between lower and upper body to maximise your workout time – speed up results) in which one went flat out for 40 seconds and rest for 20 seconds. And the number of days per week is three. The best part is that all you need is a pair of dumbbells and approximately six sq. feet,” opines Pilates and fitness expert Samir Purohit.
Benefits
So what is the USP of this intense workout? “It is said that one can burn upto 40 per cent more body fat compared to aerobic training alone. Also, The Spartacus Workout is said to burn calories as much as a running a six-minute mile,” adds Purohit.
The Spartacus Workout is an efficient workout, provided done with right intensity. It is a circuit type high intensity interval training. The benefits of this workout are that it improves cardiovascular fitness, muscular strength and endurance and agility. It burns calories and fats and raises your metabolism and helps one shape up. It can be done anywhere. And yes, it can be done by women too, says fitness expert Shalini Bhargava, JG’s Fitness Centre who conducts this workout as a class.
Not for novices
Now that the workout has grabbed your attention with its benefits and the results, the question is: can anyone take up this high intensity interval training? “Frankly, I would not advice a novice to do this exercise routine. It is important to get a clearance from a doctor prior to starting any exercise regime. It would be great for anybody who is reasonably fit and wants to take their routine to a higher level. However, it is important to have good form especially in this form of a workout as it is pretty intense and injuries could happen if form is not taken care of. I always advice clients that a workout should always be under a trainer’s supervision to get the best benefits,” warns Purohit who has tried and regularly does a number of workouts which are like The Spartacus Workout but he always does it with clients who are ready to go to the next level.
How soon can one see results?
The big million dollar question that plagues anyone wanting to try out a new form of workout is: how soon can I see the results? After all, we are most concerned with the end results and how soon can we flash our ripped, chiselled body that we are going to painstakingly sweat out for! Ideally, one can begin to see the results in four weeks.
Bhargava says that a lot goes into getting a chiselled body and abs. Correct intensity, duration, frequency, a sound diet and hydration are all important to get the desired results. Just working out alone isn’t sufficient.
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