WORKOUT #2week 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.

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CapuaWORKOUT #2

week 1

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

WORKOUT #2 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 then 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!

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 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

WORKOUT #2week 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

WORKOUT #2 EXERCISE LIST:

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 2 18MIN

15SEC

90SEC

+ x

YOUR 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.

TWO ARM KETTLBELL HIGH PULLS

• Hold a kettlebell with both hands

• Stand with your legs apart

• Bend the knees and squat as you swing

the weight down between the knees.

• Thrust the hips up as you swing the

kettlebell up to shoulder level, bending

the elbow and taking the weight up at a

slight angle.

• At the top of the swing, the kettlebell

should feel weightless.

HINDU PUSHUPS

• Start the Hindu pushup with your legs wide apart, your hands planted on the ground and your

midsection 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 forward

so 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 you

should immediately descend into the swoop and begin the process again.

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EXERCISE DESCRIPTIONS

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

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JUMP SQUATS

• Stand with your feet wider than your shoulders.

Tighten your abdominal muscles so your pelvis

rolls forward.

• Lower your hips as if you are sitting in a chair

until your thighs are almost parallel to the floor.

• Lean forward as necessary to keep your balance.

Jump up and explode, straightening your legs as

your feet leave the floor.

• Land softly/quietly and return to the same

position when you land, feet apart, heels on the

floor and hips back.

• Do not to let your knees extend over the tops of

your toes when you land.

LYING ABS HIP THRUSTS

• Start by lying on your back with your head and

shoulders raised off of the floor, your hands (palms

down) on the mat by your hips, and your legs at a

90° angle from the floor.

• Slowly lower your legs only half way to the floor

to an angle of approximately 45° from the floor.

•Do not go all the way to the floor with the legs as

this promotes an arched back and can put a lot of

stress on the lumbar spine.

• From the 45° position, raise your legs back up to

the 90° position. Once the legs are back at the 90°

position (no further), thrust your hips off the floor.

4 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

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4

DUMBBELL 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 back

flat and your weight in your heels

• Let your arms hang straight down from the shoulder as you squat, until the dumbbells almost

touch 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 come

to vertical.

• As your upper body rises, bend your elbows and pull the dumbbells up and “catch” them at

shoulder height.

• Keeping the weights at your shoulder press them overhead. Return to the starting position and

Repeat for allotted time

ALTERNATE REVERSE LUNGE AND 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 your

shoulders as you lower your hips until your left knee

is bent 90 degrees and your right knee is a few inches

from the floor

• Push back up and lower the dumbbells. Repeat,

stepping back with your left leg

5 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

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STABILITY/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 and

both 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 to

your 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 ball

between your legs

6 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

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KETTLEBELL PULLOVER

• Hold the kettlebell by the bell(bottom) with both

hands at chest height

• Slightly bend at the knees and press the kettlebell

over and behind your head (watch the

back of your head)

• Rest for one second, bend at the knees and pull

the kettlebell back over your head to your

chest (starting position)

• KEEP ELBOWS TIGHT TO YOUR BODY AND EARS

• Repeat for allotted time

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SPRAWLS

• Squat down and sprawl legs back wide

• Drive your hips down to the ground

• Explode onto your feet

• Your torso should be up, chest up

• Repeat

PLANK BODY RAISE

• Begin in the plank position with your forearms

and toes on the floor.

• Keep your torso straight and rigid and your

body in a straight line from ears to toes with no

sagging or bending.

• Your head is relaxed and you should be

looking at the floor.

• Rraise your butt as high as you can, hold for

one second

• Lower your body back to plank position and

repeat for allotted time

7 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 // www.spartantrainingsystem.com

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10

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 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

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 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

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 2 18MIN

15SEC

90SEC

+ x

TRACKING SHEETworkout #2, weeks 1 & 2

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 3 27MIN

15SEC

90SEC

+ x