Spartacus 2.0 "Official Workout!"
www.ScottHermanFitness.com
The Men’s Health Spartacus “Blood and Sand” routine was such a hit that I just
had to demonstrate for you the next installment. This routine will rip you apart
from head to toe and leave you wanting more! This routine can be completed in
under an hour and you can do it ANYWHERE! Let’s see your inner WARRIOR!
This routine is designed to give anyone a great workout for AT HOME or at the GYM.
This Routine Requires:
1. Bodyweight
2. Dumbbells
List of Exercises:
Perform the exercise for 40 seconds
Rest for 20 seconds
Move to the next exercise
Step 1
1.
2.
3.
4.
5.
Step 2
1.
2.
3.
4.
5.
Dumbbell Hang Pull
Offset Dumbbell Reverse Lunge
Single-Arm Dumbbell Swing
Thrusters
Single-Leg, Single-Arm Underhand-Grip Dumbbell Row
Complete two circuits of “Step 1”
Rest 2 minutes
Complete two circuits of “Step 2”
Dumbbell Chop
Plank Walk-Up to Pushup
Rotational Dumbbell Straight-Leg Deadlift
Squat Thrusts
Jump Squat
NOTE: Timestamps are available for each exercise in the info section of the video when
watching on YouTube.
You can change the order of the exercises
Remember, when doing this routine, workout at your OWN intensity.
This means if you cannot perform as many sets and reps as I do in the video, do as many
as you can.
This routine can be done 3-4 times a week.
IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be
sure to check out the 8 minute demo for the SHF Meal Plan.
STEP 1: EXERCISE 1
STEP 1: EXERCISE 2
STEP 1: EXERCISE 3
STEP 1: EXERCISE 4
STEP 1: EXERCISE 5
STEP 2: EXERCISE 1
STEP 1: EXERCISE 2
STEP 2: EXERCISE 3
STEP 2: EXERCISE 4
STEP 2: EXERCISE 5
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