2nd Shot at the Spartacus

Better than the first. The Spartacus is a pretty healthy workout for me, it works.  At the end of the hour I felt pretty well taxed. 

I want to say my form was much better.  Not sore this time either.  One probable reason for that is that I substituted Weighted Lunges for the Split Jump Lunges.  The Split Jumps kind of pounded me last time.

As you may have noticed in a previous post, I modified this workout to more fit my system.  The workout calls for doing as many reps of each move in 60 seconds as you can.  I don’t think I am 100% ready for that so I schedule that I do 10 reps of each single move. When I had alternating arm or leg moves I performed 10 for each side.  

Tommyland had mentioned that I might be using medium weight. I would agree.  Might even be on the lightweight side. I use an assortment from 12.5’s – 40 lb dumbbells.

I went into the gym a little later this time around, there were quite a few more people working at stations.  No issue, I set up right where I had before, just to the side of the dumb bell racks.  The entire workout takes about a 10’ x 10‘ area if that. 

58 minutes from the time I entered the gym until I sat back down on the bench in the locker room.  My goal was to do two circuits with warm up, cool down, and stretch in less than an hour.  Once I got started my workout went right along.

I started with about a 10 minute warm up.  Walked a couple laps on the track, did a few shoulder rotations, leg lifts, side steps, 20 or so push ups, 30 jumping jacks, 20 decline sit ups, 15 back extensions then over to the rack.

First circuit I started with a heart rate of 112bpm.  The circuit of 10 exercises took me 18:20 or there-a-bouts. I registered an average HR of 136 with a peak of 155.

Second circuit I started with a HR of 115bpm.  The second circuit took me 17:28 or there-a-bouts again.  I registered an average HR of 139 with a peak again of 155. 

The second circuit I performed only 7 reps of the Side Lunge & Touch, as well as only 7 reps of the Lunge & Rotation.  I finished with about 10 minutes of walk-cool down and stretching. 

As I mentioned at the top, I have no soreness this morning.  This is how I plan to complete my Cardio Training circuits on my 52DC challenge.  Where it does contain a lot of lifts, it more simulates the way I do my interval cardio as far as my heart rate goes. 

Much more prefer this workout to an elliptical or bike any day.


5 responses to this post.

  1. Posted by TNT Man on January 26, 2010 at 8:26 PM

    OK – listening to you guys talk about this workout – I am going to have to do it – just not this challenge. Keep up the good work..
    TNT Man


  2. TNT, I’m sure you will do just fine with it, it’s a good routine.
    The first time out I took just a list of the exercises with me as a note. Monday I took the insert in Men’s health with all the exercises demonstrated, found it to be a big help on keeping my form correct.
    I an sure it had a lot to do with not being so gimpy on Tuesday.


  3. Capt – Great job! After reading your post the other day I decided to try mine in the Women’s Health Big Book of Exercises…OMG…it is one #!@!! of a workout…due to time I only completed 1 1/2 circuits..I used it on an off day and didn’t use the weights for the exercises. My glutes were killing me yesterday…and still a little sore today…I want to try and work this into my non program days!

    I love hearing about your success! Keep it going!



  4. Thanks BBM, It can kick you in the butt! Literally!
    Your extra challenge with SixGz is cool to keep up with. The running and biking of that many miles wows me.


  5. […] 2nd Shot at the Spartacus January 2010 4 comments 5 […]


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