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The Spartacus Workout

The Spartacus Workout
Three years ago, producers at Starz asked Men’s Health to create a workout worthy of the name Spartacus, the network’s hit original series. With the help of Rachel Cosgrove, C.S.C.S., an Ironman triathlete and 2012 personal trainer of the year, we did just that—and it became the most popular workout in Men’s Health history! Now we’ve made it even better. Cosgrove’s newest version of the Spartacus Workout is called the Triple Set Scorcher. DIRECTIONS Perform the following workout 3 days a week with a day of rest between each session. PLUS: Spartacus—The Greatest Workout Ever— is now available on DVD! Photograph by Ture Lillegraven Next » 1a: Plank with Leg Lift Assume a pushup position but with your weight on your forearms instead of your hands. 1b: Dumbbell Chop Hold a dumbbell with a hand-over-hand grip above your right shoulder, as shown. 1c: Dumbbell Lunge Hold a pair of dumbbells next to your sides and stand tall with your feet hip-width apart. 2b: Dumbbell Push Press 2c: Goblet Squat Related:  FitnessFitness, skill, training

Get a six-pack in four weeks with this workout Complete three circuits of the six exercises below four times a week (Learney suggests Monday, Tuesday, Thursday, and Friday or Saturday) for four weeks. On two of your non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday. Your total workout each day should last 45 minutes. 1. Why? How? Sets 3-4 Reps 20-30 Rest 30 seconds Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and make the bench an inch lower. 2. Why? How? Reps 10-15 Crank it up for weeks three and four Increase sets to 5-6, decrease rest to 0-15 seconds and perform an additional push-up every fifth rep. 3. Why? How?

Is this seven-minute workout all you need? Try this 12-move exercise regime that requires no equipment and about seven minutes. The abbreviated workout, published in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal, also includes lunges, push-ups and triceps dips. The researchers believe it’s an efficient way to get aerobic and strength training in one. Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla. and one of the authors of the article, says his abbreviated workout uses simple but challenging moves that create high-intensity intervals. He says that for years, a growing body of research has expanded on the benefits of this “highly efficient” mode of training. “Established research has proven that it works,” says Jordan. Martina Gibala, chair of McMaster University’s department of Kinesiology, says Jordan’s seven minute workout would be useful for many. <bullet> Abdominal crunch <bullet> Step-up onto chair <bullet> Triceps dip on chair

50 Life Hacks to Simplify your World Life hacks are little ways to make our lives easier. These low-budget tips and trick can help you organize and de-clutter space; prolong and preserve your products; or teach you something (e.g., tie a full Windsor) that you simply did not know before. Most of these came from a great post on tumblr. There is also a great subreddit ‘r/lifehacks‘ with some fantastic tips as well. 20. 40. Sources – muxedo task: 99 Life Hacks to make your life easier! If you enjoyed this post, the Sifter highly recommends:

The 29 Hardest Abs Exercises Slideshow Travis McCoy/travismccoy.com Overview Think you’re hardcore -- or that you have a hard core? Prove it! These 41 midsection-mangling moves are some of the most advanced on the planet. They’ll help strengthen your torso from a variety of angles and in a variety of ways so you’ll be ready for all the movements initiated by your core -- which is just about every move you make! 1. Don’t let this one fool you: It may look and sound a little silly, but it’s hard work. The Science of Amazing Abs 2. While this exercise doesn't target your abs, per se, it does target other core muscles like the glutes and hips. 20 Best Muscle-Building Foods 3. No list of advanced core moves would be complete without an example from the “300” workout. The 15 Toughest Do-Anywhere Workout Moves 4. Holding a plank -- especially on your forearms -- is probably a piece of cake by now. Sign Up to Receive the FREE Livestrong.com Weekly Newsletter! 5. The Cardio Abs Workout 6. How to Stay Motivated to Get Six-Pack Abs 7. 8. 9.

British Military Fitness Blue Workout Posted by Cags R under Fitness & Training on 9 January 2013 at 1:00 AM The team at British Military Fitness have made up 3 workouts for you to keep you active and motivated this year. All the workouts rely on your own body weight as resistance and you'll never need more equipment than a bench or a chair - these are designed to be simple, effective workouts without any gimmicks. Our first workout is the British Military Fitness Blue Workout; prepare yourself to lunge walk, toe-touch, bench dip, squat and sprint your way through this fast and effective workout! Not sure how to perform these exercises? There's plenty more of these to come and they're only going to get tougher, so what are you waiting for?

Top 20 Bodyweight Exercises For Building Muscle & Strength Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle. We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and ten reps, on average. The nice thing about these is that they’re very natural and can usually be done pain free by most people. They can be added to any program along with barbells, dumbbells and strongman implements. That’s the ultimate combination for building high performance mass. Or you can use nothing but bodyweight exercises. Below is a list of my top 20 bodyweight exercises for size and strength. 1) Chin/ Pull Up This exercise will build the lats and biceps very effectively. The parallel grip chin/ pull up is easiest on the shoulders and elbows and is the one I recommend most. 2) Rope Climb Awesome for true functional, relative strength. 3) Inverted Row PS.

Architect Bypasses Mortgage Payments, Builds a Tiny Home Idaho-based architect Macy Miller longed for a place of her own, but didn't want the burdensome cost of mortgage payments and decided to construct her own compact home. After having a dream back in 2011, Miller mustered up the initiative to design her small yet efficient home known as Tiny House. Interested in the ever-expanding DIY movement as both a way to save on costs and gain some experience with construction, Miller worked on the 196-square-foot home for two years in the hopes of making her dream come true. The house, which was built on top of a flatbed trailer with the use of sustainable materials, just recently finished construction. With so much accomplished on a tight budget, Miller's project is not quite complete as she is currently searching for a place to park her quaint dwelling. Macy Miller's blog via [Inhabitat]

20 Super Foods You Need to Build Muscle & Lose Fat To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats. Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Lots of you struggle to get these foods. 1. Don’t worry about cholesterol in eggs. 2. 3. 4. 5. 6. 7. 8. Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Putting it All Together.

Workout: 300 (Stay At Home) - Explore Fitness - I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go! Warmup: 5 minute shadow boxing/skipping (or virtual skipping if you have no rope). Workout: Stay At Home Advanced: (300 reps) 50 Push-Ups/Press-Ups 50 Air Squats 50 Sit-Ups 50 Lunges 50 Chair Dips (dip using a chair/sofa) 50 Back Extensions Intermediate: (200 reps) 40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10) 40 Air Squats (2 sets of 20) 40 Chair Dips (4 sets of 10) 40 Sit-Ups (2 sets of 20) 40 Back Extensions (2 sets of 15, 1 set of 10) Beginner: (100 reps) 20 Push-Ups/Press-Ups (4 sets of 5) 20 Air Squats (2 sets of 10) 20 Chair Dips (4 sets of 5) 20 Sit-Ups (2 sets of 10) 20 Back Extensions (2 sets of 10) Notes: The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move. Let me know how you get on!

Beast Skills - Tutorials The elbow lever is a position where the body is held up horizontal to the ground. But unlike the planche (where there is NO support along the length of the body), the elbow lever uses one’s elbows as a resting and balancing point for the body. This makes the skill much easier than a planche. An elbow lever - It’s a fairly simple skill really. There’s just several key points in order to find the correct position.۬ The Hands You’ll want to put your hands down on the ground about shoulder width apart, with the fingers pointing to the side, or even slightly backwards. The Elbow Stab What’s this about stabbing? As you can see from the picture above, you’ll be placing your elbows to either side of the middle. The picture below shows a single elbow stab into the correct position. ۬If you were to take one arm and stretch it across your body like so, then you can easily find the correct position. You can also work the traditional shoulder stretch to help any flexibility problems. The Start The End

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