NOTE: If you finish the exercise with ease or not feeling any burn in the muscles t hen you need to increase the weight

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Joan Gilmore
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1 WORKOUT #1 week 1

2 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 week 1 Capua LOCATION Capua was a provincial city north of Naples (Italy), where Spartacus was trained as a gladiator.

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.

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.

3 WORKOUT #1 week 1 Capua 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 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! 1

WORKOUT #1 week 1 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.

4 WORKOUT #1 week 1 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 x SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME SEC WORKOUT #1 EXERCISE LIST: 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 2

EXERCISE DESCRIPTIONS 1 TWO ARM KETTLEBELL SWINGS Hold kettlebell

Swing the kettlebell between your legs and thrust your hips forward to

Do not round your lower back and bend at your hips and knees.

NOT YOUR SHOULDERS Continue swinging back and forth for the allotted

straight, bend your elbows to lower yourself to the floor.

5 EXERCISE DESCRIPTIONS 1 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 2 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 3

3 BURPEES Begin in a squat position with hands on the floor in front of

should maintain a fast pace for this exercise 4 ABS IN AND OUTS Place your

6 3 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 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

5 DOUBLE BENT OVER DUMBELL ROWS First assuming the standard bent over row position.

Begin the lift by bringing the shoulder blades together, flexing the muscles of the back, and allowing the elbows to bend.

6 STATIONARY LUNGE (5 PER SIDE THEN SWITCH) Step your right foot out in front of your left.

7 5 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. 6 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. 5

7 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.

Keep your abdominals contracted and your back straight, eyes ahead of you.

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

8 7 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 8 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. 6

9 JUMPING JACKS Begin by standing with your feet together and arms at your sides.

Bend your knees and jump up, moving your feet apart until they are wider than your shoulders.

Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides.

10 SIDE PLANK REACH UNDERS Get into a side plank position Hips and knees off the floor and hold.

9 9 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. 10 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. 7

10 TRACKING SHEET workout #1, weeks 1 & x SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME SEC WEEK 1 WorkouT 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 x 90 SEC SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME WEEK 2 Workout 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

Note: If you finish the exercise with ease or not feeling any burn in the muscles then you need to increase the weight

Note: If you finish the exercise with ease or not feeling any burn in the muscles then you need to increase the weight WORKOUT #2 week 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