TRIPLE SET 1 ///

1A / Plank With Leg Lift

Assume a pushup position but with your weight on your forearms instead of your hands. Brace your
abs, clench your glutes, and keep your body straight from head to heels. Now raise your right leg and
hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating legs.

1B / Dumbbell Chop
Hold a dumbbell with a hand-over-hand grip above your right shoulder, as shown. Keeping your arms
nearly straight, bend your hips, pivot your feet, and forcefully rotate your torso to the left as you draw
your arms down and across your body.
(You should move as if you were chopping wood.) When your hands reach the outside of your left
knee, stop and reverse the move to return to the starting position.

1C / Dumbbell Lunge
Hold a pair of dumbbells next to your sides and stand tall with your feet hip-width apart. Keeping your
torso upright, take a large step forward with your left leg and slowly lower your body until your left knee
is bent 90 degrees and your right knee nearly touches the floor.
Step back to the starting position and repeat with your right leg. Continue alternating legs.

TRIPLE SET 2 ///

2A / Dumbbell Single-Leg, Straight-Leg Deadlift

Using an overhand grip, hold a pair of dumbbells at arm's length in front of your thighs. Stand with
your left knee slightly bent and your right foot off the floor. Keeping your right leg in line with your torso,
lower your torso until it's almost parallel to the floor. Pause and return to the starting position. After 20
seconds, switch legs and repeat.

2B / Dumbbell Push Press

Stand holding a pair of dumbbells just outside your shoulders, your palms facing each other. Dip your
knees and push up explosively, using your lower-body power to help press the dumbbells overhead.
Lower the weights and repeat.

2C / Goblet Squat
Grab a dumbbell and stand with your feet slightly beyond shoulder-width apart. Cup one end of the
dumbbell with both hands and hold it vertically in front of your chest, elbows pointing down. This is the
starting position.

Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until
the tops of your thighs are at least parallel to the floor. Pause, and then push yourself back to the
starting position.

TRIPLE SET 3 ///

3A / Dumbbell Alternating Row

Grab a pair of dumbbells, bend at your hips, and lower your torso until it's nearly parallel to the floor.
Let the dumbbells hang at arm's length, palms facing back. Without moving your torso, row the weight
in your right hand upward by raising your upper arm, bending your elbow, and squeezing your
shoulder blade toward your spine. Lower the dumbbell and repeat with your left arm. Continue
alternating arms.

3B / Dumbbell Side Lunge And Touch

Hold a pair of dumbbells next to your sides and stand tall with your feet hip-width apart. Take a big
step to your left and lower your body by pushing your hips backward and bending your left knee. As
you lower your body, bend forward at your hips and touch the dumbbells to the floor. Step back to the
starting position and repeat with your right leg. Continue alternating legs.

3C / Dumbbell Deadlift
Hold a dumbbell in each hand at arm's length in front of your thighs with your feet shoulder-width
apart. Without rounding your lower back, push your hips back, bend your knees, and lower the
dumbbells as far as possible.
Pause, and then push yourself back up. If that's uncomfortable, spread your feet to about twice
shoulder width and lower the dumbbells between your legs.

The Triple Set Scorcher

Triple Set


Plank with Leg Lift

2 sets of 40 second holds, 20 seconds rest

Dumbbell Chop

2 sets of max reps in 40 seconds, 20 seconds rest

Dumbbell Lunge

2 sets of max reps in 40 seconds, 60 seconds rest

Triple Set

Dumbbell Single-Leg, Straight-Leg Deadlift

2 sets of max reps in 40 seconds, 20 seconds rest

Dumbbell Push Press

2 sets of max reps in 40 seconds, 20 seconds rest

Goblet Squat

2 sets of max reps in 40 seconds, 60 seconds rest

Triple Set


Dumbbell Alternating Row

2 sets of max reps in 40 seconds, 20 seconds rest

Dumbbell Side Lunge And Touch

2 sets of max reps in 40 seconds, 20 seconds rest

Dumbbell Deadlift

2 sets of max reps in 40 seconds, 60 seconds rest

he Spartacus Workout

DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise in

succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form)
in that time, and then move on to the next exercise. Give yourself 15 seconds to move
between exercise, and rest for 2 minutes after you've completed 1 circuit of all 10
exercises. Then repeat twice. If you can't go the entire minute, rest a few seconds and
then resume until your time at that station is up. Use a weight that's challenging for 15 to
20 reps.
20 Tips to help you stick to your new workout...

Goblet Squat

With both hands, grab one end of a dumbbell to hold it vertically in front of your chest,
and stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally
arched, push your hips back, bend your knees, and lower your body until the tops of your
thighs are at least parallel to the floor . Pause, and push yourself up to the starting
position. If that's too hard, do a body-weight squat instead.

Mountain Climber

Assume a pushup position with your arms completely straight. Your body
should form a straight line from your head to your ankles. Brace your
core. [A]. Without allowing your lower-back posture to change, lift your foot
off the floor and slowly raise your knee toward your chest . Return to the

starting position, and repeat with your left leg, alternating back and forth
each repetition.

Single-Arm Dumbbell Swing

Hold a dumbbell (or a kettlebell) at arm's length in front of your waist.

Without rounding your lower back, bend at your hips and knees and swing
the dumbbell between your legs [A]. Keeping your arm straight, thrust your
hips forward and swing the dumbbell to shoulder level as you rise to a
standing position . Swing the weight back and forth. At the 30-second mark,
switch arms.
Make sure to warm up your chest with this routine to avoid injury...

T-Pushup

Grab a pair of hex dumbbells and assume a pushup position, feet hip-width
apart, your arms straight, dumbbells set slightly wider than shoulder-width
apart [A]. Bend your elbows and lower your body until your chest nearly
touches the floor . As you push yourself back up, lift your right hand and
rotate the right side of your body as you raise the dumbbell straight up over
your shoulder until your body forms a T. As you rotate your body, pivot on
your toes and then lower your heels to the floor. This should all happen in

one fluid motion [C]. Reverse the move and repeat, this time rotating your
left side.

Dumbbell Split Jump

From a standing position, lower your body into a split squat, keeping your
torso as upright as you can [A]. Now jump with enough force to propel both
feet off the floor. While you're in the air, scissor-kick your legs so you land
with your left leg forward . Repeat, alternating your forward leg for the
duration of the set.

umbbell Row

Grab a pair of dumbbells, bend at your hips (don't round your lower back), and lower
your torso until it's nearly parallel to the floor. Let the dumbbells hang at arm's
length [A]. Without moving your torso, row the weights upward by raising your upper
arms, bending your elbows, and squeezing your shoulder blades together . Pause,
lower the dumbbells, and repeat.

Dumbbell Side Lunge and Touch

Hold a pair of dumbbells at arm's length at your sides [A]. Take a big step to
your left and lower your body by pushing your hips backward and bending
your left knee. As you lower your body, bend forward at your hips and touch
the dumbbells to the floor . Repeat for 30 seconds, and then switch to your
right leg.
TIP: If the exercise is too hard, do the move without the dumbbells; just
reach for the floor with your hands.

Try this: The best dumbbell workout ever...

Pushup-Position Row

Grab a pair of hex dumbbells and assume a pushup position, your arms
straight [A]. Keeping your core stiff, row the dumbbell in your right hand to
the side of your chest, bending your arm as you pull it upward . Pause, and
then quickly lower the dumbbell. Repeat with your left arm.

Dumbbell Lunge and Rotation

Grab a dumbbell and hold it horizontally by its ends, just under your
chin [A]. Step forward with your right foot and lower your body into a lunge.
As you lunge, rotate your upper body to the right . Return to the starting
position, and repeat with your left leg. Alternate left and right until your 60
seconds are up. If the exercise is too hard, perform the movement without
the dumbbell.

Dumbbell Push Press

Stand holding a pair of dumbbells just outside your shoulders, with your
arms bent and palms facing each other. Stand with your feet shoulder-width
apart and knees slightly bent [A]. Dip your knees , and then explosively push
up with your legs as you press the weights straight over your shoulders [C].
Lower the dumbbells back to the starting position and repeat.