[Music]
what's going on heronation some of you
have asked me to perform the Spartacus
blood and sin workout I have tried it
it's an amazing workout I'm going to
demonstrate it for you guys right now
some key things you need to know one
there's 10 exercises two perform each
exercise for 60 seconds doing as many
reps as you can three only take a
15-second break in between the stations
okay and then four go through all 10
exercises take a two-minute break after
that two-minute break restart do three
circuits and only do this routine three
times a week okay that's what was
recommended for the actors that's what
I'm recommending to you but what I'm
really recommending is do it three times
a week if you want to go for four don't
tell anyone all
right so first thing you guys going to
do is a goblet squat now for this
routine you need an assortment of
dumbbells and I recommend getting the
hexagon dumbbells because if you're
using round dumbbells as you'll see from
some of these exercises you'll roll away
okay so the goblet squat what you're
going to do is get your hands and put
them underneath like this okay you're
going to cup it like a goblet what
you're going to do is get yourself in a
squatting position hold your elbows in
front of you like this Fe slightly
longer than should l
apart come down keep your chest out
breathe up on the way
out breathe out and the way
up just like
this now again you do this exercise for
60 seconds
okay make sure you stick your butt out
really far to really work those glutes
those H and those quads
now if you're doing the actual exercise
you want to go a little faster than that
but this is a demonstration video okay
the next thing you're going to do is a
mountain
climber so 15c break next station
mountain climber if you guys know what
mountain climbers are getting the pushup
position keep your head down one foot
forward and you're going to go like this
and then go as fast as you can for 60
seconds
straight this root rou is meant to
challenge the whole
body you're using muscles that haven't
really been used before haven't been
used together before you're shocking the
body going right from a goblet squat to
a mountain climber the blood's rushing
all over the place it's an intense
workout so 60 seconds of mountain
climbers the next thing you're going to
do is a single arm dumbbell swing so
grab one of your dumbbells get in the
same position you would for the goblet
squat okay stick your butt out chest up
come down
and bring up just like
this you can do this for a minute
straight and then you're going to go and
do the other hand for a minute
straight and after you complete that
take a 15c break and next thing you're
going to do is a t
pushup T push-ups are fun this is why I
need the
hexagons get yourself in the push-up
position and have the dumbbells facing
vertically just like your body
horizontally this way vertically going
straight
up come
down push up and as you come up you're
going to turn your
body and come into a t Okay controling
the way
down want your hands about shoulder
length apart come back down push
up T
so and do as many as you can for 60
seconds follow the arm to your
head and that's how I do a t push-up now
next thing you're going to do is a split
jump okay split jump is very easy
all you're going to do basically in a
lunge
position come down and jump keep
alternating you're going to do this for
60
seconds soon as you finish 60 seconds of
that take a 15 second break and then go
right to dumbbell
rows now for a dumbbell
row get in the same POS position you did
for the squat feet slightly wired and
shoulder length apart stick your butt
out bend
over keep your knees over your ankles
hold your arms out front like this your
core tight pull your arms
in you doing a demonstration guys I'm
already
sweating you can increase the speed
again many can for 60
seconds soon as you're done take a 15
second break and do a dumbbell side
lunge and you got to touch the ground
when you come down in the lunge okay so
dumbbell side lunge and
touch stand straight
up take a step out and as you
step touch the dumbbells to the ground
now try and keep your body as erect as
you can okay up
keep it nice and
erect now if you can't touch all all the
way to the ground yet because you're not
as flexible that's fine just work to it
down and perform this
exercise for 60
seconds soon as you've done that you're
going to do a push-up row take your 15
second break get back in the pushup
position the same that you did for the
push up T
ones stand up straight like this bring
one arm up bring it down up just like
this you going to do this for 60 seconds
[Applause]
straight I bet you guys are already
getting tired there only a couple
exercises left take a 15sec break I have
to do that for 60 seconds move on to the
next thing which is going to be a
dumbbell lunge and twist okay or call a
dumbbell lunge
rotation stand like
this pull the dumbbell up like
that take a step come down into a
lunge
twist come back
up step lunge twist the other side so
you're going to twist towards your
knee okay
and try and go a little faster again
this is a
demonstration and you do this for 60
seconds and after you complete 60
seconds you're going to wait 15 seconds
and complete the last exercise in the
rotation which is a dumbbell push
press and all you're going to do just
grab both your
dumbbells bend your
knees bring your arms out in front of
you like this 60 seconds on the clock
boom
make sure you're
breathing keep everything nice and tight
it's really important in all these
exercises to keep your core really tight
because you want to work a little bit of
everything and after you're
done take a two-minute break complete
the circuit again another two-minute
break complete the circuit again then do
it three times a week or maybe four we
talked about that so give that a shot
that's as Spartacus blood and Sand
workout I hope you guys enjoyed it and
as always more good stuff coming soon
see you guys
[Music]