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Men's health spartacus workout 2013 pdf

3b Dumbbell Side Lunge and Touch.
The Spartacus workout alternates between days where you do 9-part circuits, and days where you do something called Dirty 30s.
Goblet Squat 2 sets of max reps in 40 seconds, 60 seconds rest.Step back to the starting position and repeat with your right leg.Without moving your torso, row the weight in your right hand upward by quickbooks pro edition 2003 crack raising your upper arm, bending your elbow, and squeezing your shoulder blade toward your spine.Let the dumbbells hang at arm's length, palms facing back.As you lower your body, bend forward at your hips and touch the dumbbells to the floor.Grab some dumbbells that will make you work hard during these short, 40-second circuits.
Repeat, alternating your forward leg for the duration of the set.
Dustin Clare stars as Gannicus, while, daniel Feuerriegel plays Agron.The Spartacus workout is also known as the Crixus Workout, by actor Manu Bennet.Dumbbell Push Press 2 sets of max reps in 40 seconds, 20 seconds rest.1 min rest between circuits, no rest between exercises: So, do Planks with Leg Lift winunisoft multi cnc keygen for 40 sec, then Single Leg Stiff-legged Deadlift for 40 sec, then Alternating Rows for 40 sec. I'm still sore.Lower the dumbbell and repeat with your left arm.Plank with Leg Lift 2 sets of 40 second holds, 20 seconds rest.If that's too hard, do a body-weight squat instead.Photo: Beth Bischoff, station 4, t-Pushup, grab a pair of hex dumbbells and assume a pushup position, your arms straight.Pause, and then push yourself back.Photo: Beth Bischoff Station 8 Pushup-Position Row Grab a pair of hex dumbbells and assume a pushup position, your arms straight.With the help of Rachel Cosgrove,.S.C.S., an Ironman triathlete and 2012 personal trainer of the year, we did just thatand it became the most popular workout.Note: If you haven't worked out recently or are overweight, just do a regular lunge instead.As you push yourself back up, lift your right hand and rotate the right side of your body bmw e39 owners manual pdf as you raise the dumbbell straight up over your shoulder until your body forms.

For each exercise, you'll do as many reps as you can in 40 seconds, followed by 20 seconds of rest.
Rest one minute, and you are done.