Spartacus workout plan with PDF

These Pilates images demonstrate intermediate Pilates Mat workouts. These intermediate Pilates moves require experience.

Spartacus workout plan can help you improve your physical and mental fitness. Download the ultimate Spartacus workout plan pdf.

spartacus workout pdf

What is spartacus workout?

The Spartacus workout consists of a 9-part circuit training challenge. The 9-part circuit days and the so-called “Dirty 30’s” days of the Spartacus workout alternate.

Spartacus workout benefits

Spartacus workout grows your muscles and makes you look stronger.

Spartacus workout plan

The number of sets is based on physical ability.

  • 20 squats
  • 10 deep side lunges
  • 20 arm raises
  • 6 jumping lunges
  • 20 side-to-side chops
  • 6 slow climbers
  • 10 plank arm raises
  • 10 plank leg raises
  • 10 plank rotations
Spartacus Workout pdf

Spartacus workout plan PDF

FAQ about Spartacus workout?

How often should you do Spartacus workout?

Do this circuit 3 days a week.

Does the Spartacus workout build muscle?

Yes.  High-intensity circuit training is used in the Spartacus workout to burn fat as well as build muscle.

Spartacus workout 15 minute timer

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Workout at home or on the go

Choose workouts that suit your lifestyle with no equipment, free weights or machines and express workouts when you are short on time.