Spartacus Workout

Still shaking off the lingering effects of vacation -- healing the sunburn, doing mountains of laundry, trying to to long for the weekend too much...

Back to the gym! Today's workout is called the 'Spartacus Workout'. I grabbed it from the Women's Health personal trainer website. It's a total-body workout completed as 3 sets of 10 exercises, done for 1 minute each. I think I'm going to alter it a bit to be 50:10 intervals, just so everything lines up nicely. In theory you're supposed to do this workout 3 times a week and end up with abs like a greek god [ancient Thracian hero?]? I guess?  Here's to hoping...

Pre

Energy Level [1-5]: 4

Sore Areas: Upper back

Yesterday: No Alcohol! Cardio!

Environment: indoor - hot

Workout
Equipment: dumbbell: 20,15, 10 [hex]
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 20lbs [DB]	22 - 25lbs	22 - 25lbs	23 - 25lbs
Mountain Climber	60	104	105	96
Single Arm DB Swing	20/side - 15lbs [DB]	12/side - 15lbs	13/side - 15lbs	14/side - 15lbs
T-pushup	10 - 10lbs [hex DB]	6 - 10lbs	7 - 10lbs	7 - 10lbs
Split Jumps	50	40	33	40
DB Row	20 - 15lbs [DB]	30 - 15lbs	26 - 20lbs	24 - 20lbs
DB Side Lunge	20/side - 15lbs [DB]	8/side - 15lbs	7/side - 15lbs	8/side - 15lbs
Plank Row	10/side - 10lbs [hex DB]	13/side - 10lbs	10/side - 15lbs	8/side - 15lbs
DB Lunge + Twist	10/side - 20lbs [DB]	7/side - 25lbs	8/side - 15lbs	6/side - 15lbs
Explosive Overhead Press	20 - 15lbs [DB]	18 - 15lbs	18 - 15lbs	20 -15lbs

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Post
Energy Level [1-5]: 2
Stretch Time: 10:00
Total Time: 60:00

Day After
Sore Level [1-5]: 3
Sore Areas: Legs, Upper Back

Comments
Oof this one was hard. Exhausting -- I got home and wanted to just sit on the cough. Means it was good for me though! Not sure if there were enough arm exercises to make them work-- I might try to factor in more pushups in the T's and the Plank Rows. I've also discovered that I lunge very slowly -- both sideways and while twisting. With that in mind, I'm going to readjust some of the weights and reps next time around.

Update: Took me 3 days to walk pain-free after this. It's a killer.