Andy Whitfeld's Spartacus Workout and Diet: Andy Whitfield's Spartacus Workout Revamped

If you have any familiarity with CrossFit type of training, or the weighted interval circuit training, you will understand the reason the "Spartacus" trainers used these kinds of workouts with all the actors. Rather than have the traditional look of body builders, these actors were suppose to have a lean, athletic warriors instead of bulked up, overdone bodybuilders.
What you get with the "Spartacus Workout" is explosive movements that utilize all your muscles, along with intense rep intervals and short timeouts for rest. Besides this type of workout increasing your muscular definition and strength, you'll also be burning body fat, as well as getting some terrific cardiovascular exercise that doesn't involve multiple sessions on an elliptical machine or having to spend long, boring hours on a treadmill.

An additional plus to this type of workout is how simple it is and you can do it anywhere. The only equipment you'll need is two fairly light dumb bells and one dumb bell that's a little bit heavier. For men, 15 pound dumb bells would be the recommendation for the lighter pair, and 25-30 pounds for the slightly heavier dumb bell.
Although you may notice slight increases in your muscle mass, overall muscle gain is not your ultimate goal. If you already have a good set of strengthened muscles, these exercises will help tone and define the muscular shape you have and will increase your muscle stamina.

The Spartacus Workout is 41 minutes of high impact interval exercises that will challenge and move your entire body It consists of a cycle of 10 movements, each performed for 1 minute, with a 15 second rest period between each move. You do this for three full rounds of the cycle to complete the workout, and there is a two minute rest period in between each round.

To find out more about performing the movements, please refer to "Andy Whitfield's Spartacus Workout and Diet Plan" at the Hollywood Body Fitness Website. The number of repetitions is not what is important in this case, perform each movement without ceasing, if you can, until the minute mark has passed. Take 15 seconds to rest and start the next movement.

To help you keep track of time and keep you going, Google "Spartacus Workout Muse" which is free to download. It is a 42 minute track which gives the appropriate start and stop times for each exercise as well as a good pounding beat to get your heart pumping. It is a perfect workout soundtrack.

Below is my personal recommendation for incorporating the Spartacus Workout into your regular weekly weight training routine. By working out with both forms, your body will increase its strength and gain lean muscle mass as well as definition.

Resistance Training Training With The Spartacus Interval Workout:

Monday - Working Chest & Back

Tuesday - "Spartacus" Workout

Wednesday - Working The Shoulders

Thursday - "Spartacus" Workout

Friday - Working the Arms, Bis & Tris

Saturday - "Spartacus" Workout

Sunday - Your Day Of Rest

Keep in mind this workout is suppose to help drop body fat fast while it maintains and strengthens muscles you already have. The definition of your muscles will start to show when your body fat disappears, which in turn creates the illusion that your muscles are getting bigger.

You'll also want to look at the Spartacus Diet Plan to get an ideas for the best "get lean" ways of eating that coordinate with this type of workout to achieve the maximum effectiveness.

I can tell you that after using the weekly workout routine as described above, I'm definitely pleased with the results. You'll be able to create an Adonis-like physique, basically a aesthetic look. Be aware this program has been designed for those who are already in good shape, and not for "the faint of heart." Don't worry, this is a workout anyone can do, it's just important to go with your own pace when you do it.