I use my Spartacus Workouts to assist with my strength and fitness for my professional Muay Thai Fight in Thailand. Depending on the intervals the longest these Spartacus workouts take is over 30 minutes and they are extreme just. The workouts are way better and far better than heading into the gym for one hour, if you want to burn fat especially, add strength and muscularity.

Because I don’t want to gain more mass or muscle, I have switched to using bodyweight exercises and circuits for my strength with pull-ups, drive ups, squats, core, and lunges are my staples. You will perform the Spartacus Workout as a circuit, doing one group of each exercise in succession. Each exercise is timed for 45 seconds. You shall do as many repetitions as you can, in that period (with perfect form), move to the next place in the circuit then.

  • The band remains for a lifetime
  • 5k, 10k, half and full marathon training programs
  • Create Data For every Exercise
  • Increase short-duration (sprint) power [this is somewhat debatable-see above article link]

You’ll get 15 secs to changeover between stations and then move onto the next exercise. Once you complete all 10 exercises or one circuit in succession you will rest for 1 minute. Then repeats 1 to 2 2 more times. That is what’s called a 45-15 Interval workout (45 seconds of work accompanied by 15 seconds of rest).

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