Das Training nach dem Plan von Spartacus
Sophia Williams
2026-03-13
4 Min. Lesezeit
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In diesem Artikel werden eine Reihe von Übungen vorgestellt, zusammen mit einer kurzen Beschreibung. Möchten Sie eine großartige Körperzusammensetzung erreichen und schnelle Ergebnisse erzielen? Denken Sie daran, dass das Training nicht alles ist und eine Ernährung unerlässlich ist, um die Wirksamkeit dieses Trainings zu belegen!
Spartacus' training regimen – the workout session
The Spartacus training should be performed three times a week. It consists of ten distinct exercises that form one station. Each should be executed within a minute, after which the next exercise should be undertaken without pause. It is recommended to complete 2-3 such stations. Individuals who may have difficulties maintaining the position for 60 seconds can take a short break, but the overall objective remains unaltered – the muscles should be engaged for a total of 60 seconds!
Squats with weight maintained bilaterally at chest height
Lasts for 60 seconds. The weight should be held vertically with both hands from the top end. It should be at chest height. Then begin to execute squats. Maintain control over the silhouette throughout, adhering to the correct technique. Squats should be performed at least until the thighs are parallel to the ground.
Assuming level (alternating flexion of knees to chest)
The 60-second exercise. The position is similar to that of pumping, however, it is crucial that the back maintains a natural double S-shape, which aids in avoiding overburdening the spine. Subsequently, alternate bending the knees towards the chest, which resembles a horizontal climb, hence the name of the exercise.
Squats carried out concurrently with alternate lifting of the one-handed dumbbell
For 60 secondsInitially, we perform a traditional squat, but the difference lies in concurrently holding a one-handed dumbbell and lifting it in front of you when standing up, which adds the front deltoid muscles to the exercise. The weight must not be too heavy because it makes it difficult to correctly carry out the training and can negatively affect the maintenance of an upright posture during the squat.
Push-ups with arms shaped like the letter T (T-push-ups)
60 seconds Leaning on the handles, performing the classic version of push-ups, and then raising the body and alternately lifting and directing one hand and then the other upwards, until achieving a position resembling the letter "T".
Jumps with alternating transition to the stabilizing leg
60 secondsA very simple range of movements that promotes agility, movement coordination, and the musculature of the lower limbs. The starting position resembles that of lunges. Then, one must jump from one leg with enough force to transition to the other leg in mid-air. It is essential to continuously alternate the landing leg, leading to a constant transition between legs.
Grab weights into the belly during body lowering
Here is a 60-second exercise that primarily develops the broad back muscles, but also engages the leg muscles, the back extensors, as well as the arm and shoulder muscles! Performing this exercise with the help of weights helps to deepen the movement, which further stimulates the muscles to develop.
Lateral shifting with dumbbells
Designed for a duration of 60 seconds, this movement requires the preparation of two dumbbells, which are loosely held at the sides of the body. During the lateral shifting, the weight of the dumbbells is transferred to the floor so that one of them is located on the outside of the foot that executed the step, and the other on the opposite side.
Pressing pumps involving pulling dumbbells into the cage
This exercise lasts for 60 seconds and comprises multiple complex movements that simultaneously develop the chest muscles as well as the broadest back muscles. Of course, in order for this workout to be successful, other muscle groups need to be activated as well. Despite its seemingly easy appearance, this exercise requires significant effort.
Vertical grip maintained at both ends of the thorax and torsion of the thorax
Designed for 60 seconds, the grip is maintained vertically at both ends of the thorax... looking straight ahead, straight back... and then you must take a step forward, and with the grip still held at chest height, twist the thorax once in one direction, once in the other.
Squeezing the weights in hammer grip over the head while standing
60 secondsTraditional squeezing of the weights over the head with a small modification... The wrist joints are not in a neutral position, but are in a system reminiscent of lifting the weights in a hammer grip... If there are difficulties in maintaining the proper vertical posture, a simple trick can be used... During exercise, the gluteal muscles must be contracted!
