Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station, so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs and arms, and send your fitness level soaring. You’ll sculpt a lean, athletic-looking body – and be in the best shape of your life.
Do this circuit 3 days a week. Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. 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. Do as many reps as you can (with perfect form) in that time, and then move on to the next station. Give yourself 15 seconds to move between stations, then rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice.
1. 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 [B]. Pause, and push yourself up to the starting position. If that’s too hard, do the squats without the dumbbell.
TIP: Lower your hips as much as you can.
2. MOUNTAIN CLIMBER
Assume a push-up position with your arms completely straight. Your body should form a straight line from your head to your ankles [A]. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee towards your chest [B]. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.
TIP:Lift your leg as if you were climbing a mountain.