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WORKOUT # 2week 1

MEDICAL DISCLAIMERThis guide is for educational and informative purposes only and is notintended as medical or professional advice. Always consult your doctorbefore making any changes to your diet. The use of diet and nutritionto control metabolic disorders and disease is a very complicatedscience, and is not the purpose of this guide. The purpose of this guideis to help healthy people gain strength and lose weight by educatingthem in proper exercises, weight training and nutrition while using theFunk Roberts Spartan Training System.No health claims are made for this guide. The nutrition and exerciseguide will not help cure, heal, or correct any illness, metabolic disorder,or medical condition. The author is not a medical doctor, registereddietician, or clinical nutritionist; the author is a fitness and nutritionconsultant. If you have diabetes, chronic hypertension, high bloodcholesterol, cardiovascular disease, or any other medical conditionor metabolic disorder requiring special nutritional considerations, wesuggest you consult a health care professional with a clinical nutritionbackground (MD, RD) for your special nutrition program.If you have been sedentary and are unaccustomed to vigorousexercise, you should NOT do this program and obtain your physician’sclearance before beginning any exercise program. The author andpublisher shall have neither liability nor responsibility to any person orentity with respect to any of the information contained in this manual.The user assumes all risk for any injury, loss or damage caused oralleged to be caused, directly or indirectly by using any informationdescribed herein.

CapuaWORKOUT # 2week 1LOCATIONGLADIATORCapua was a provincial city north of Naples (Italy), where Spartacus wastrained as a gladiator. The Roman civilization operated many gladiatorialtraining schools throughout the empire, where prisoners of war and slaveswere trained to perform for public entertainment. It was also the linchpin inthe great War of SpartacusAshur is an ex-gladiator in Batiatus’Ludus. Due to a conflict withCrixus prior to the main story, hewas crippled and forced to wear abrace on his right leg. Since then,he became Batiatus’ errand boy,escorting him into the city to aid intransactions or sometimes goingalone for more private businessSpartacus was trained at the gladiatorial school (ludus) near Capua belongingto Lentulus Batiatus. In 73 BCE, Spartacus was among a group of gladiatorsplotting an escape. The plot was betrayed but about 70 men seized kitchenimplements, fought their way free from the school, and seized several wagonsof gladiatorial weapons and armor. The escaped slaves defeated a small forcesent after them, plundered the region surrounding Capua, recruited manyother slaves into their ranks, and eventually retired to a more defensibleposition on Mount Vesuvius.Workout #2 DIRECTIONsPerform 1 set of each exercise in succession. Each exercise lasts 30 seconds. Do as many reps asyou can, with perfect form, in that time, and then move on to the next station. Take a 15 second restand move to next exercise within that time, and rest for 90 seconds after you’ve completed 1 circuitof 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 thatexercise 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 then you need toincrease the weightWarm up and stretch after your workout.Complete all exercises and DO NOT GIVE UP! This will be the hardest workout that you have donein a long time, so it will be tough. Hang in there because the more you do these exercises andworkouts the better you will get and the more fit you will be.NOW IT’S YOUR TURN TO GET IT DONE!1FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

WORKOUT # 2week 1YOUR WORKOUT:Perform 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.30 SEC15SECWORK TIMEREST TIMEx1090218EXERCISESREST BETWEEN SETSROUNDSTOTAL WORKOUT TIMESECMINWORKOUT #2 EXERCISE LIST:21TWO ARM KETTLEBELL high pulls2HINDU PUSHUPS3JUMP SQUATS4LYING HIP THRUSTS OR HIP BRIDGE5DUMBBELL CLEAN AND PRESS6ALTERNATE REVERSE LUNGEAND BICEPS CURL7STABILITY/SWISS BALL V-UPS8KETTLEBELL PULLOVER9SPRAWLS10PLANK BODY RAISEFUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

EXERCISEDESCRIPTIONSTWO ARM KETTLBELLHIGH PULLS1 Hold a kettlebell with both hands Stand with your legs apart Bend the knees and squat as you swingthe weight down between the knees. Thrust the hips up as you swing thekettlebell up to shoulder level, bendingthe elbow and taking the weight up at aslight angle. At the top of the swing, the kettlebellshould feel weightless.2HINDU PUSHUPS Start the Hindu pushup with your legs wide apart, your hands planted on the ground and yourmidsection raised high into the air so that your body forms an inverted “V.” Make sure to keep your head down so you don’t strain your neck. Swoop down from the starting position in a controlled and paced way. From here, swing forwardso that you arch your back and look up to the ceiling. Push back up, keep your arms straight and bend your back to get to the starting position. Get back to the starting position and repeat. Once you’re back in your starting position youshould immediately descend into the swoop and begin the process again.3FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

3JUMP SQUATS Stand with your feet wider than your shoulders.Tighten your abdominal muscles so your pelvisrolls forward. Lower your hips as if you are sitting in a chairuntil your thighs are almost parallel to the floor. Lean forward as necessary to keep your balance.Jump up and explode, straightening your legs asyour feet leave the floor. Land softly/quietly and return to the sameposition when you land, feet apart, heels on thefloor and hips back. Do not to let your knees extend over the tops ofyour toes when you land.4LYING ABS HIP THRUSTS Start by lying on your back with your head andshoulders raised off of the floor, your hands (palmsdown) on the mat by your hips, and your legs at a90 angle from the floor. Slowly lower your legs only half way to the floorto an angle of approximately 45 from the floor. Do not go all the way to the floor with the legs asthis promotes an arched back and can put a lot ofstress on the lumbar spine. From the 45 position, raise your legs back up tothe 90 position. Once the legs are back at the 90 position (no further), thrust your hips off the floor.4FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

5Dumbbell CLEAN AND PRESS Start with the dumbbells in your hand From the starting position, press your hips back and lower down into a squat, keeping your backflat and your weight in your heels Let your arms hang straight down from the shoulder as you squat, until the dumbbells almosttouch or lightly touch the floor at the outside of your feet From the bottom of your squat, explode upward, pressing forcefully through your legs to cometo vertical. As your upper body rises, bend your elbows and pull the dumbbells up and “catch” them atshoulder height. Keeping the weights at your shoulder press them overhead. Return to the starting position andRepeat for allotted time6ALTERNATE REVERSE LUNGEAND BICEPS CURL Grab a pair of dumbbells and hold them at your sides Step back about 3 feet with your right leg,simultaneously curling the dumbbells toward yourshoulders as you lower your hips until your left kneeis bent 90 degrees and your right knee is a few inchesfrom the floor Push back up and lower the dumbbells. Repeat,stepping back with your left leg5FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

7STABILITY/SWISS BALL V-UPS Start lying on your back with the stability ball in your hands and both hands behind head Start lying on your back using the Stability/Swiss ball for stability in between our legs andboth hands behind head. Hold the ball tight between your legs and raise your legs in the air With the ball out below, you’re going to raise it up and you’re going to hand off the ball toyour hand and come all the way back so you feel a good stretch. Raise your upper body and lower body at the same time to meet in the middle, like a V-Shape Grab the ball with your hands and bring the ball back down over your head. Raise both your legs and the ball in your hands to the middle, this time grasping the ballbetween your legs8KETTLEBELL PULLOVER Hold the kettlebell by the bell(bottom) with bothhands at chest height Slightly bend at the knees and press the kettlebellover and behind your head (watch theback of your head) Rest for one second, bend at the knees and pullthe kettlebell back over your head to yourchest (starting position) KEEP ELBOWS TIGHT TO YOUR BODY AND EARS Repeat for allotted time6FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

9 SPRAWLSSquat down and sprawl legs back wideDrive your hips down to the groundExplode onto your feetYour torso should be up, chest upRepeat10PLANK BODY RAISE Begin in the plank position with your forearmsand toes on the floor. Keep your torso straight and rigid and yourbody in a straight line from ears to toes with nosagging or bending. Your head is relaxed and you should belooking at the floor. Rraise your butt as high as you can, hold forone second Lower your body back to plank position andrepeat for allotted time7FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

TRACKING SHEETworkout #2, weeks 1 & 230 15SECSECWORK TIMEREST TIME1090218EXERCISESREST BETWEEN SETSROUNDSTOTAL WORKOUT TIMExSECMINWorkouT AWEEK 1Round 1Reps#EXERCISEs1TWO ARM KETTLEBELL high pulls2HINDU PUSHUPS3JUMP SQUATS4LYING HIP THRUSTS OR HIP BRIDGE5DUMBBELL CLEAN AND PRESS6ALTERNATE REVERSE LUNGEWtWorkout BRound 2RepsWTRound 1RepsWTRound 2REPSWTAND BICEPS CURL7STABILITY/SWISS BALL V-UPS8KETTLEBELL PULLOVER9SPRAWLS10PLANK BODY RAISE30 15SECSECWORK TIMEREST TIME1090327EXERCISESREST BETWEEN SETSROUNDSTOTAL WORKOUT TIMExSECWEEK 2#EXERCISEs1TWO ARM KETTLEBELL high pulls2HINDU PUSHUPS3JUMP SQUATS4LYING HIP THRUSTS OR HIP BRIDGE5DUMBBELL CLEAN AND PRESS6ALTERNATE REVERSE LUNGEAND BICEPS CURL7STABILITY/SWISS BALL V-UPS8KETTLEBELL PULLOVER9SPRAWLS10PLANK BODY RAISEMINWorkout ARound 1RepsWtRound 2RepsWtWorkout bRound 3RepswtRound 1RepsWtRound 2RepsWtRound 3RepsWt

2 funk roberts spartan training system // workout 2 // week 1 // www.spartantrainingsystem.com workout #2 week 1 1 two arm kettlebell high pulls 2 hindu pushups 3 jump squats 4 lying hip thrusts or hip bridge 5 dumbbell clean and press 6 alternate reverse lunge and biceps curl 7 stability/swiss ball v-ups 8 kettlebell pullover 9 sprawls 10 plank body raise