This routine will kick your ass—and shred your abs
In January 2010, we released The Spartacus Workout, a cutting-edge routine inspired by the Starz original television program, Spartacus: Blood and Sand. Designed by Rachel Cosgrove, C.S.C.S., owner of Results Fitness in Santa Clarita, California, this fast-paced workout has helped thousands of men torch fat and sculpt their bodies.

In fact, this fitness routine was so popular, we asked Cosgrove to create an all-new version for 2011. (Just in time for the new season of Spartacus: Gods of the Arena—a prequel—which airs Fridays on Starz at 10 pm EST/PST.)

And this workout? Even better than the original. When Cosgrove sent over the final version earlier this week, she included this note: “The Spartacus Workout 2.0 has now been tested at Results Fitness, and it officially kicked my ass.”

Now before you say, “So what, she’s a chick!”, you should know that Cosgrove is an Ironman triathlete who can deadlift 300 pounds. (That’s with perfect form, by the way.) So yeah, she’s a chick. But she’s also stronger and fitter than most men, and is one of the world’s top fitness experts.

And with that, we ask you this: Are you ready to get YOUR ass kicked?
The Workout
Do this routine 3 days a week. You can do it as your primary weight workout, or as a “cardio” routine on the days between your regular workouts.

You’ll find that there are two “steps” or circuits. Follow the directions for Step 1, and then move on to Step 2. For each circuit, perform 1 set of each of the five exercises (or “stations”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the next exercise.

Once you’ve completed one circuit of all five exercises, immediately repeat the entire circuit (without resting). Then, after you’ve completed Circuit 1 two times, rest for 2 minutes, and repeat two more times, for a total of 4 circuits. Once done, rest 2 minutes and move on to Step 2.

For Step 2, repeat the entire procedure, until you’ve completed another 4 circuits.

Note that many of the exercises are performed with one arm or leg at a time. Work one side the first time through the circuit, then work the other side the second time through the circuit. The best approach is to work your weaker side (usually you’re left side, if you’re a righty) first. (Also, if you can’t go for the entire 40 seconds, rest a few seconds and then resume until your time at that station is up.)