workout 5 - spartan training system

WORKOUT #5week 5

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 #5 DIRECtIoNS

Do this circuit 2 days per week

Perform 1 set of each exercise in succession. Each exercise lasts 60 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 2 minutes after

you’ve completed 1 circuit of all 10 exercises. Then repeat once for 2 complete rounds.

If you can’t go the entire minute, 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. The workout takes 28

minutes to complete.

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 workouts the

better you will get and the more fit you will be.

NOW IT’S YOUR TURN TO GET IT DONE!

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 5 // Week 5 // www.spartantrainingsystem.com1

LoCAtIoN

Crassus was now in fear lest some impulse to march upon Rome should seize

Spartacus, but took heart when he saw that many of the gladiator’s men had

seceded after a quarrel with him, and were encamped by themselves on a

Lucanian Lake. This lake, they say, changes from time to time in the character

of its water, becoming sweet, and then again bitter and undrinkable. Upon

this detachment Crassus fell, and drove them away from the lake, but he was

robbed of the slaughter and pursuit of the fugitives by the sudden appearance

of Spartacus, who checked their flight.

GLADIAtoR

Caburus is a mighty gladiator and

champion of the house of Vettius

(later the house of Solonius). He

appears exclusively in the prequel,

Gods of the Arena

WORKOUT #5week 5

Lucanian Lake

2

WORKOUT #5week 5

1 KETTLEBELL MILITARY PRESS

2 CLOSE GRIP PUSH UPS

3 SPEED SKATERS

4 ABS SPRING UPS

5 ALTERNATE TWO ARM ROWS

6 WARRIOR - SIDE LUNGE

7 SWISS BALL AB CRUNCHES

8 TWO HANDED DUMBBELL SQUAT AND PRESS

9 WIDE LEG RUNS

10 PLANK TO PUSHUPS

WoRkout #5 EXERCISE LISt:

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 5 // Week 5 // www.spartantrainingsystem.com

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

60SEC

10 2 28MIN

15SEC

2MIN

+ x

YouR WoRkout:Perform 2 rounds of this 10 exercise circuit with 2 minutes rest in between rounds. Perform each exercise for 60 seconds of work followed by 15 seconds of rest.

CLoSE GRIP PuSH uPS

• Get into a push up position but positioning your hands close so your thumbs and index fingers

are touching each other, creating a diamond shape with your hands.

• Keep your hands in the diamond position. Bend your arms fully lowering yourself until your chin

is close to touching your hands. Push yourself back up to start position.

• Keeping your body straight for entire movement. Continue pushups for allotted time.

kEttLEBELL MILItARY PRESS

• Get the kettlebells into the rack position with your

elbows tucked into your sides, resting on your hip.

• From there, press the kettlebells straight up. Hold for a

second and bring the kettlebells back to starting position.

• Perform each kettlebell military press repetition at

the natural pace that the weight will allow. Continue for

allotted time.

3

EXERCISE DESCRIPTIONS

1

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 5 // Week 5 // www.spartantrainingsystem.com

2

PLYoMEtRIC SPEED SkAtERS

• Stand with your feet shoulder width apart, bend your knees to lower your body 8-10

Inches from the ground.

• Lean forward until your shoulders are positioned above your knees, bending at the waist while

maintaining good posture in your upper back.

• Begin by lightly hopping sideways to the right about 2 feet and landing only on your right foot,

then hop sideways back onto your left foot. Use your arms for momentum when hopping. Try to

get as big a hop as possible.

• Your legs will look like a speed skater powerfully pushing from side to side.

Continue for allotted time.

ABS SPRING uPS

• Lying flat on your back with your knees bent and arms stretched up over your head.

• Lift your shoulders and back of the ground toward your knees (Spring Up).

• As you sit up at a 45 degree angle make a fist with both your hands and punch your abs.

• Return to start position and repeat for allotted time.

4 FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 5 // Week 5 // www.spartantrainingsystem.com

3

4

StANDING ALtERNAtE tWo ARM RoWS

• Pick up the dumbbells and hold them to your side

• Standing with your feet together slightly bend at the knees, push your hips back and bend over

at 45 degree angle

• Pull the dumbbell in your right hand up toward your right hips, keeping the dumbbell close to

your body during the movement

• While you return the dumbbell to the start position, begin to raise the left dumbbell up along

your body as you did with your other arm. Continue alternating arms for allotted time.

WARRIoR SIDE LuNGE

• Keep the feet pointed straight out from the body.

• Take a step out on a 45 degree angle to the right

side while keeping the left foot stationary. Lunge

forward with the right leg. Making sure to keep the

right knee aligned over the toes of the right foot

without over-extending it.

• Make sure the back is straight and neutral. Extend

the arms to the front of the body for balance.

• Repeat the lunge to alternate sides for allotted time.


5

6

SWISS BALL AB CRuNCHES

• Sit on the front of the ball making sure your feet are flat on the floor.

• Keeping your feet flat, roll your back down against the ball until your thighs and torso are parallel

to the floor and your back is supported over the ball.

• Place your hands behind your head or arms across your chest while keeping your feet about

shoulder width apart.

• Crunch forward bringing your shoulder blades off the ball while keeping your lower body and

hips still and then return back to the starting position. Continue for allotted time.


7

tWo HANDED DuMBBELL SQuAt AND PRESS

• Stand with feet hip-width apart and pointing

forward. Hold a dumbbell in each hand at

shoulder height with palms facing forward.

• Squat down by shifting your hips back and

leaning slightly forward. Knees should bend as

low as comfortable to seated position. Keep your

knees over your ankles and your feet straight.

• Stand up while pressing the dumbbells over

your head. Lift until your elbows are almost, but

not quite, straight. Hold for 1 second and return

dumbbells to shoulder height position. Repeat

for allotted time.

8

PLANk to PuSHuPS

• Begin in a plank position with your forearms on the floor shoulder-width apart, knees off of the

ground and your feet hips-width apart.

• Proceed to a basic push-up position by lifting your right and then left forearms off the ground

into a push up position, ensuring your knees off of the ground.

• Return back to the plank position, one arm at a time, until both forearms are on the ground.

• Repeat for allotted time.


10

WIDE LEG RuNS

• Stand with both feet wide apart. Wider than

shoulder width apart.

• Start running in place, increase your speed and

bring your knees as high as possible.

• Focus on running with your back straight and

head up, lifting your knees naturally as high as

they can go. Continue running for allotted time.

9

WEEk 5WoRkout A WoRkout B

RouND 1 RouND 2 RouND 1 RouND 2

# EXERCISES REPS Wt REPS Wt REPS Wt REPS Wt



3 SPEED SKATERS

4 ABS SPRING UPS





9 WIDE LEG RUNS

10 PLANK TO PUSHUPS

WEEk 6WoRkout 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



3 SPEED SKATERS

4 ABS SPRING UPS





9 WIDE LEG RUNS

10 PLANK TO PUSHUPS


60SEC

10 2 28MIN

15SEC

2MIN

+ x

TRACKING SHEETworkout #5, weeks 5 & 6


60SEC

10 3 41MIN

15SEC

2MIN

+ x

workout 5 - spartan training system

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