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SPARTACUS WORKOUT SHEET = WEIGHT = TIME

EXERCISES CIRCUIT 1 CIRCUIT 1 CIRCUIT 3

REPS REPS REPS
GOBLET SQUAT 1. 1. 1.
WORKOUT 1

MOUNTAIN CLIMBER 2. 2. 2.

3a. 3a. 3a.

*SINGLE-ARM DUMBBELL SWING
3b. 3b. 3b.

T-PUSHUP 4. 4. 4.

SPLIT JUMP 5. 5. 5.

DUMBBELL ROW 6. 6. 6.

DUMBBELL SIDE LUNGE 7. 7. 7.

PUSHUP-POSITION ROW 8. 8. 8.

DUMBBELL LUNGE AND ROTATION 9. 9. 9.

DUMBBELL PUSH PRESS 10. 10. 10.

REPS REPS REPS

GOBLET SQUAT 1. 1. 1.
WORKOUT 2

MOUNTAIN CLIMBER 2. 2. 2.

3a. 3a. 3a.

*SINGLE-ARM DUMBBELL SWING
3b. 3b. 3b.

T-PUSHUP 4. 4. 4.

SPLIT JUMP 5. 5. 5.

DUMBBELL ROW 6. 6. 6.

DUMBBELL SIDE LUNGE 7. 7. 7.

PUSHUP-POSITION ROW 8. 8. 8.

DUMBBELL LUNGE AND ROTATION 9. 9. 9.

DUMBBELL PUSH PRESS 10. 10. 10.

REPS REPS REPS

GOBLET SQUAT 1. 1. 1.
WORKOUT 3

MOUNTAIN CLIMBER 2. 2. 2.

3a. 3a. 3a.

*SINGLE-ARM DUMBBELL SWING
3b. 3b. 3b.

T-PUSHUP 4. 4. 4.

SPLIT JUMP 5. 5. 5.

DUMBBELL ROW 6. 6. 6.

DUMBBELL SIDE LUNGE 7. 7. 7.

PUSHUP-POSITION ROW 8. 8. 8.

DUMBBELL LUNGE AND ROTATION 9. 9. 9.

DUMBBELL PUSH PRESS 10. 10. 10.

* THE SINGLE - ARM DUMBBELL SWING CAN BE DONE A MINUTE ON EACH HAND OR 30SECONDS ON EACH HAND