Spartacus Workout. Total Body Workout. Circuit A: T push-ups: Get into a normal pushup position, and begin as usual (see above). As you extend your arms, however, raise your right arm in a wide arc and rotate your hips until your arm points toward the ceiling and your body forms a sideways T. Reverse the motion, returning to a pushup position, and repeat to the left. Continue alternating sides for a count of 10 to 15 push-ups. Bicycle crunches: Lie with your knees bent 90 degrees so that your knees point toward the ceiling. Elevated split squats: Stand with one foot two to three feet in front of you, and rest the instep of the back foot on the surface of a chair or bench two feet behind you. Circuit B: Inverted rows: Place a barbell on a power rack three to four feet above the floor (or similarly position the bar on a Smith machine).
Back extensions: Lie facedown with your legs straight, arms stretched in front of you, and palms flat on the floor. Transform Your Body! Abs Workout. When you construct your schedule, make sure to: Leave at least 48 hours between weight workouts of the same body parts. Your muscles need time to recover and repair themselves after a workout. Take 1 day each week to rest with no formal exercise. Warm up for 5 minutes before starting to exercise, either through a light jog, riding on a stationary bike, jumping rope, or doing slow jumping jacks.
Download the Abs Diet Workout to your MP3 player Download the Abs Diet Bonus Workouts to your MP3 player The three components of your weekly schedule 1. 2. 3. (If you need to familiarize yourself with the different parts of the Abs Diet workout, click here.) Your Weekly Workout Schedule Here, you're going to do circuit training to optimize your muscle-building potential. By alternating between body parts, you'll keep your body in constant work mode and be able to perform the movements back-to-back without rest. In the first 2 weeks of the program, do the circuit twice. Monday: Tuesday (Optional): Core Strength.