WORKOUT #1week 1
MEDICAL DISCLAIMER
This guide is for educational and informative purposes only and is not
intended as medical or professional advice. Always consult your doctor
before making any changes to your diet. The use of diet and nutrition
to control metabolic disorders and disease is a very complicated
science, and is not the purpose of this guide. The purpose of this guide
is to help healthy people gain strength and lose weight by educating
them in proper exercises, weight training and nutrition while using the
Funk Roberts Spartan Training System.
No health claims are made for this guide. The nutrition and exercise
guide will not help cure, heal, or correct any illness, metabolic disorder,
or medical condition. The author is not a medical doctor, registered
dietician, or clinical nutritionist; the author is a fitness and nutrition
consultant. If you have diabetes, chronic hypertension, high blood
cholesterol, cardiovascular disease, or any other medical condition
or metabolic disorder requiring special nutritional considerations, we
suggest you consult a health care professional with a clinical nutrition
background (MD, RD) for your special nutrition program.
If you have been sedentary and are unaccustomed to vigorous
exercise, you should NOT do this program and obtain your physician’s
clearance before beginning any exercise program. The author and
publisher shall have neither liability nor responsibility to any person or
entity with respect to any of the information contained in this manual.
The user assumes all risk for any injury, loss or damage caused or
alleged to be caused, directly or indirectly by using any information
described herein.
WoRkout #1 DIRECtIoNS
Perform 1 set of each exercise in succession. Each exercise lasts 30 seconds. Do as many reps as
you can, with perfect form, in that time, and then move on to the next station. Take a 15 second rest
and move to next exercise within that time, and rest for 90 seconds after you’ve completed 1 circuit
of all 10 exercises. Then repeat one more time for 2 complete rounds.
If you can’t go the entire thirty seconds, rest a few seconds and then resume until your time at that
exercise time is up. Use a weight that’s challenging for 15 to 20 reps.
NotE: If you finish the exercise with ease or not feeling any burn in the muscles t hen you need
to increase the weight
Warm up and stretch after your workout.
Complete all exercises and DO NOT GIVE UP! This will be the hardest workout that you have done
in a long time, so it will be tough. Hang in there because the more you do these exercises and
workouts the better you will get and the more fit you will be.
NOW IT’S YOUR TURN TO GET IT DONE!
CapuaWORKOUT #1
week 1
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com1
LoCAtIoN
Capua was a provincial city north of Naples (Italy), where Spartacus was
trained as a gladiator. The Roman civilization operated many gladiatorial
training schools throughout the empire, where prisoners of war and slaves
were trained to perform for public entertainment. It was also the linchpin in
the great War of Spartacus
Spartacus was trained at the gladiatorial school (ludus) near Capua belonging
to Lentulus Batiatus. In 73 BCE, Spartacus was among a group of gladiators
plotting an escape. The plot was betrayed but about 70 men seized kitchen
implements, fought their way free from the school, and seized several wagons
of gladiatorial weapons and armor. The escaped slaves defeated a small force
sent after them, plundered the region surrounding Capua, recruited many
other slaves into their ranks, and eventually retired to a more defensible
position on Mount Vesuvius.
GLADIAtoR
Ashur is an ex-gladiator in Batiatus’
Ludus. Due to a conflict with
Crixus prior to the main story, he
was crippled and forced to wear a
brace on his right leg. Since then,
he became Batiatus’ errand boy,
escorting him into the city to aid in
transactions or sometimes going
alone for more private business
2
WORKOUT #1week 1
1 TWO ARM KETTLEBELL SWINGS
2 PUSH UPS
3 BURPEES
4 ABS IN AND OUTS
5 DOUBLE BENT OVER DUMBBELL ROWS
6 STATIONARY LUNGE (5 PER SIDE THEN SWITCH)
7 SWISS BALL PLANK (LEGS OR ELBOWS ON THE BALL)
8 KB GOBLET SQUAT
9 JUMPING JACKS
10 SIDE PLANK REACH UNDERS
WoRkout #1 EXERCISE LISt:
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com
WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIMEROUNDS EXERCISES WORK TIME REST TIME REST BETWEEN SETS
30SEC
10 2 18MIN
15SEC
90SEC
+ x
YouR WoRkout:2 rounds of this 10 exercise circuit with 90 seconds rest between sets. Perform each exercise for 30 seconds of work followed by 15 seconds of rest.
PuSH uPS
• Assume the classic push up position, with your weight on your hands and balls of the feet.
• Space your hands just wider than shoulder width apart
• Keeping your back straight, bend your elbows to lower yourself to the floor.
• When your chest is just off the floor, push yourself back up to the starting position.
• Always start with regular pushups, if you need to go to your knees, then do so but finish the
allotted time
tWo ARM kEttLEBELL SWINGS
• Hold kettlebell (dumbbell) with two hands at arms legs down at your waist.
• Swing the kettlebell between your legs and thrust your hips forward to swing the
kettlebell up to shoulder height.
• Do not round your lower back and bend at your hips and knees.
• Swing the weight back and forth – USE THE HIPS TO THRUST THE KETTLEBELL,
NOT YOUR SHOULDERS
• Continue swinging back and forth for the allotted time
3
EXERCISE DESCRIPTIONS
1
2
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com
ABS IN AND outS
• Place your hands at your side for support and lift your legs balancing on your butt.
• Extend your legs out then back.
• The higher your legs are in this exercise the easier it is and the less stress you will put
on your lower back
• If you have lower back issues can adjust by keeping your legs slightly higher or
putting your forearms on the ground.
4
BuRPEES
• Begin in a squat position with hands on the floor in front of you
• Kick your feet backwards until you are in the push up position maintaining a straight back.
• Without pausing, jump your feet back forward between your hands and jump up as high as
you can.
• Return to the start position
• Make sure you explode up into the air
• You should maintain a fast pace for this exercise
4
3
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com
StAtIoNARY LuNGE (5 PER SIDE tHEN SWItCH)
• Step your right foot out in front of your left. Place
your right foot flat on the floor and keep your left toe
on the floor behind you.
• Keep your shoulders pulled back, your chin up and
your hips pulled in.
• Slowly bend your right knee and lower your body
down toward the floor. Keep your right knee in line
with your right ankle.
• Don’t let your knee move beyond the line of your toe.
• Maintain your form as you move downward, and then
move straight back up
• Do 5 per leg and then switch.
DouBLE BENt oVER DuMBELL RoWS • First assuming the standard bent over row position.
• There should be 45 degree bend in your knees
• Hold the dumbbells in hand so that the palms of
each hand are facing each other.
• Begin the lift by bringing the shoulder blades
together, flexing the muscles of the back, and
allowing the elbows to bend.
• Once the dumbbells are about two to three inches
away from the armpits, return the weight to the
starting position.
5
5
6
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com
kEttLEBELL GoBLEt SQuAt
• With both hands, grab the bottom of the
kettlebell at your chest, and stand with your feet
slightly beyond shoulder width (if you are using the
dumbbell grasp it vertically by one end)
• Sit back and down like you are sitting in a chair
• 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
• Spread the knees with your elbows.
• As you reach your lowest point your elbows will
be between your legs.
• Stand back up. Drive your heels into the ground,
squeeze your gluteus, and stand back up.
SWISS BALL PLANk
• Get into plank position by supporting your
body weight with your chest and forearms
on the ball and your toes on the floor.
• Lift your chest off of the ball so your upper
body weight is supported by your forearms.
• Keep your abdominals contracted and your
back straight, eyes ahead of you.
• Hold this position for the allotted time
6
7
8
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com
SIDE PLANk REACH uNDERS
• Get into a side plank position
• Hips and knees off the floor and hold. As you
hold that position, reach under your body and
then reach straight up toward the ceiling.
• Bring your arm back to the ground and into
the side plank position,
• With the alternate side get into a side plank
position keeping hips off the floor and hold
• Bring your body into side plank, reach under
your body and then reach straight up toward
the ceiling.
JuMPING JACkS
• Begin by standing with your feet together
and arms at your sides. Tighten your abdominal
muscles to pull your pelvis forward and take the
curve out of your lower back.
• Bend your knees and jump up, moving
your feet apart until they are wider than your
shoulders. At the same time, raise your arms
over your head. You should be on the balls of
your feet.
• Keep your knees bent while you jump again,
bringing your feet together and your arms back
to your sides. At the end of the movement, your
weight should be on your heels.
7
9
10
FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com
WEEk 1WoRkout A WoRkout B
RouND 1 RouND 2 RouND 1 RouND 2
# EXERCISES REPS Wt REPS Wt REPS Wt REPS Wt
1 TWO ARM KETTLEBELL SWINGS
2 PUSH UPS
3 BURPEES
4 ABS IN AND OUTS
5 DOUBLE BENT OVER DUMBBELL ROWS
6 STATIONARY LUNGE
(5 PER SIDE THEN SWITCH)
7 SWISS BALL PLANK
8 KB GOBLET SQUAT
9 JUMPING JACKS
10 SIDE PLANK REACH UNDERS
WEEk 2WoRkout A WoRkout B
RouND 1 RouND 2 RouND 3 RouND 1 RouND 2 RouND 3
# EXERCISES REPS Wt REPS Wt REPS Wt REPS Wt REPS Wt REPS Wt
1 TWO ARM KETTLEBELL SWINGS
2 PUSH UPS
3 BURPEES
4 ABS IN AND OUTS
5 DOUBLE BENT OVER DUMBBELL ROWS
6 STATIONARY LUNGE
(5 PER SIDE THEN SWITCH)
7 SWISS BALL PLANK
8 KB GOBLET SQUAT
9 JUMPING JACKS
10 SIDE PLANK REACH UNDERS
WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME
30SEC
10 2 18MIN
15SEC
90SEC
+ x
TRACKING SHEETworkout #1, weeks 1 & 2
WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME
30SEC
10 3 27MIN
15SEC
90SEC
+ x