A balanced and healthy diet is not enough to build the body of your dreams. This task requires hard work and discipline as well because you don´t want to just lose weight; you also want to get strength and muscle tone.
But who has time to go to the gym? This routine is something you can do at home as a full-body intense workout.
As a vasectomy reversal and men´s health expert, Dr. Harry Fisch and his professional team of specialists are always doing research and thrive to stay on trend when it comes to men’s health and lifestyle. That’s why we want to share with you the Spartacus Workout.
This hardcore training routine consists of the following:
- The Goblet Squat.
Hold a dumbbell vertically in front of your chest, grabbing it by one of its ends with both hands. Keep your back’s natural arch and stand with your feet in a position that´s a bit wider than your shoulders. Bend your knees pushing your hips back and start lowering your body as far as you can or at least until your thighs are paralleled to the floor. Hold it for a few seconds and go back to the starting position. Repeat during the next 60 seconds.
- The Mount Climber.
Begin with a pushup position but keep your arms straight. Keep your lower back in the right position, you need to form a straight line with your body. Lifting one of your feet from the floor, push your knee towards your chest as if you were climbing a mountain and return to the initial position. Repeat with the other leg and alternate until you reach 1 minute.
- The Dumbbell Swing (One-arm)
Grab your dumbbell or kettle ball with one hand and hold it at arm’s length in front of your waist. Keep your back straight and bend your knees, lower your hips and swing the dumbbell between your legs. With your arm still straight, push your hips forward and swing the dumbbell till you reach shoulder level and reach a standing position. Swing back and forth for 30-seconds and repeat with the other arm.
- The T-Pushup
Hold on to your dumbbells or kettle balls placed on the floor to assume a pushup position, starting with straight arms. Push your chest towards the floor by bending your elbows, while keeping your back straight. When your chest almost touches the floor push back, and as you go up, lift one of the dumbbells and rotate your body. Hold the dumbbell or kettle ball parallel to your shoulder forming a T letter with your body. Slowly go back to the initial position and do the same with your other arm. Repeat during the following 60 seconds.
- The Split Jump
Hold your dumbbells or kettle bags and stand straight with one of your feet about 3 feet in front of the other. Lower your body keeping your torso straight until you are in a lunge position. Make a jump that lifts both of your feet from the floor, and change the position of your legs, putting the one that one up front behind before landing. Repeat until you reach the minute mark.
- The Dumbbell Row
Take your kettle bags or dumbbells and while keeping your back straight, bend at your hips and try to make your torso parallel to the floor. Let your arms hang at the knees with the weight at knee high, then, pull back your upper arms bending your elbows and trying to press your shoulder blades together. Hold a few seconds and repeat until your reach the minute.
- The Dumbbell Side Lounge and Touch
Star holding your dumbbells at your sides while standing straight. Step to the side with one foot and lower your body by bending your knees and pushing your hips backwards. Push your torso forward, keeping your back straight and try to touch the floor with the weights. Go back to the starting position, repeat for t30 seconds and then change legs. Repeat for other 30 seconds.
- The Renegade Row
Start in a pushup position with your arms straight. Keep your body in a straight line and your core stiff, lift one arm, bending your elbow and pulling it upward. Hold and then lower your hand to the initial position. Alternate arms and repeat for 60 seconds.
- The Dumbbell Lounge and Rotation
Hold a dumbbell horizontally in front of your chest. Step forward and lower your body to reach a lunge position. While in lunging, rotate your torso toward your upper knee. Hold and return to the starting position. Repeat alternating legs for 1 minute.
- And last but not least, the Dumbbell Push Press
Hold your dumbbells with your palms facing each other just a bit outside your shoulders. Stand straight and with your feet parallel to your shoulder-width. Bent your knees a little and then quickly push up your body and raise the dumbbells stretching your arms towards the ceiling. Go back to the initial position and repeat for 60 seconds.
Once you’ve completed the circuit, rest for 1 minute and repeat again. Take 15-seconds breaks between exercises and maybe share the experience with your partner.
That way you’ll both step in shape and bond more deeply. Dr. Harry Fisch is always offering expert advice about men’s health and lifestyle, so remember to pair your exercise routine with a healthy diet and enjoy the benefits of having a healthy and active body. If you are in New York City and you’re looking for an expert in vasectomy, vasectomy reversal and/or men’s health please contact Dr. Fisch on (212) 879-0800.