Spartacus Fat Burning Workout

Posted By Georgette Pann
Categoirzed Under: Bootcamp Exercises, Bootcamp Workouts
2 Comments

SPARTACUS WORKOUT FOR COMBAT ATHLETESPosted on March 6, 2011 by FunkRoberts

SPARTACUS 2.0 WORKOUT FOR MMA

SPARTACUS MMA WORKOUT
Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and abs strength, lower body, power and all out fat burning!

Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 15 seconds to transition between stations, and then move onto the next exercise.

Take 2 minute break and finish 3 rounds
?
1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems)
2. DIVE BOMBERS
3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST
4. ABS SCISSORS
5. DUMBBELL CLEAN AND PRESS
6. SIDE LUNGES
7. SWISS/STABILITY BALL AB ROLL UPS
8. MEDICINE BALL SLAMS
9. RUN AND GUN WITH SPRAWL
10.BOSU BALL ALTERNATE KNEE STRIKES

SPARTACUS 2.0 WORKOUT FOR MMA

SPARTACUS MMA WORKOUT
Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and abs strength, lower body, power and all out fat burning!

Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 15 seconds to transition between stations, and then move onto the next exercise.

Take 2 minute break and finish 3 rounds
?
1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems)
2. DIVE BOMBERS
3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST
4. ABS SCISSORS
5. DUMBBELL CLEAN AND PRESS
6. SIDE LUNGES
7. SWISS/STABILITY BALL AB ROLL UPS
8. MEDICINE BALL SLAMS
9. RUN AND GUN WITH SPRAWL
10.BOSU BALL ALTERNATE KNEE STRIKES

Funk Roberts Fitness – http://www.funkrobertsfitness.com

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2 Responses to “Spartacus Fat Burning Workout”

  1. Jessica J. Marsh@basketball workouts Says:

    I’m going to try this and incorporate it with my basketball workouts.
    Thanks for the post!

  2. Bing Thom Says:

    Amazing blog site!

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