Spartacus 300 Workout Tuesday Routine: Dirty 30’s
Dirty 30’s are done 2 times per week. Each round consists of 3, 10 minute segments. (Do the following 3 exercises, as many reps as you can, in 1 minute. Use remaining time to rest. 5 sets of 1 min on/1 min off per exercise. Then, move onto next exercise for 5 more rounds of 1 min on/1 min off). You may find that as you get winded, it takes longer to get your max reps in each set. This is why they’re called ‘Dirty’ 30’s. You have to use your rest time to finish your reps. If you find this too easy, you’re not doing max reps.
Round 1 – 10 minutes each exercise (1 min on/1 min off)
Round 2 – 10 minutes each exercise (1 min on/1 min off)
For each set, find out how many you can possibly do in 1 minute. This is your max. You have 1 minute of rest after each set. However, if you don’t reach your max, you have to use part of your rest time to finish. This makes Dirty 30’s harder as you go on. As Spartacus (Liam McIntyre) says,
As the minutes pass, you get less and less rest because you’re not finishing the reps in the minute, and you feel like throwing up. But you hang tough, motivated by your mates, and the reward. Afterward, you feel exhausted, but you take 30 minutes to recover and you feel like your body is changing in front of you.
Spartacus Workout Wednesday Workout Routine: 9-Part Circuit Training
Use dumbbells for each exercise. Grab some dumbbells that will make you work hard during these short, 40-second circuits. Perform each circuit twice through. Rest for one minute between each time you do a circuit.
Do 2 sets of each Circuit. 1 min rest between circuits, and no rest between exercises:
So, do Planks with Leg Lift for 40 sec, then Single Leg Stiff-legged Deadlift for 40 sec, then Alternating Rows for 40 sec. Rest one minute, then repeat those three. Now, rest another minute, then move on to the second circuit.
Do Dumbbell Chops for 40 sec, then Push Press for 40 sec, then Dumbbell Side Lunge and Touch for 40 sec. Now, rest another minute, then move on to the second circuit. Do Lunges for 40 sec, then Goblet Squat for 40 sec, then Deadlifts for 40 sec. Rest one minute, and you are done. If an exercise is too easy, increase the weight of the dumbbells you are using.
Liam McIntyre’s workout motivation used to be about getting the role. Now, it’s about looking the part. Liam McIntyre says:
As a younger actor, my motivation may have been: ‘Do you want that job, or don’t you?’ Now it’s, ‘Do you want to look like crap on film?’
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