The original Spartacus workout we created in conjunction with the show’s makers was one of the most popular Men’s Health workouts ever. So it makes sense to follow up the original with a workout inspired by Spartacus: Vengeance. It’s again created by certified strength and conditioning specialist Rachel Cosgrove – but this all-new version is even more intense, challenging and effective. Like the original, the Vengeance workout requires only a pair of dumbbells, a stopwatch and, well, some serious grit. But try Cosgrove’s plan just once and you’ll quickly understand why it burns fat, sculpts muscle and leads to fantastic results.
Do this workout three days a week. Perform the exercises – or "stations" – as a circuit, doing one movement after another. At each station, perform as many repetitions as you can in 40 seconds using perfect form. Rest for 20 seconds as you transition to the next exercise. After you’ve done all 10 exercises, rest for two minutes. Then repeat the entire circuit two more times. If you find you can’t keep working for the entire 40 seconds, use a lighter weight. If you feel as if you could keep going hard for an additional 15 seconds, progress to a heavier weight.
Jan 1, 2013