The Spartacus Workout


Dumbbell Side Lunge and Touch

Hold a pair of dumbbells at arm’s length at your sides. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for 30 seconds, and then switch to your right leg. If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands.

Pushup-Position Rowdumbbell rows

Grab a pair of hex dumbbells and assume a pushup position, your arms straight. Keeping your core stiff, row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward. Pause, and then quickly lower the dumbbell. Repeat with your left arm.

Dumbbell Lunge and RotationDumbbell lunge and rotation

Grab a dumbbell and hold it horizontally by its ends, just under your chin. Step forward with your right foot and lower your body into a lunge. As you lunge, rotate your upper body to the right. Return to the starting position, and repeat with your left leg. Alternate left and right until your 60 seconds are up. If the exercise is too hard, perform the movement without the dumbbell.

Dumbbell Push Press

Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees slightly bent. Dip your knees, and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.