SPARTACUS

SPARTACUS is a single kettlebell workout for cardio and strength. The warm-up is included in the workout so you can jump straight into it.

Exercises: Swing, Clean, Shoulder Press, Burpee, Jumping Jack, Snatch
Number of kettlebells required: One
Overall intensity: High
Approx. total working time: 14 to 16 minutes
Overall benefits: Cardio, Strength

This is an intense cardio workout that got my heart rate up to 170 BPM and had me working mostly in the red zone, and it was awesome. It’s a chipper workout where you chip away at the reps to complete. The workout starts with bodyweight exercises so if you wanted this to be really short, you could use the first part as your warm-up.

The second part of the workout is a single-arm swing, clean, and press, that’s one rep, you switch to the other side and perform the same combo, and that’s another rep. Perform 50 of these.

The third part is dead cleans, 50 of them, and switch at will.

The last part of the workout is 50 snatches, you decide whether you do half or full, full is faster and more intense, and you want this to be fast and intense! Switch at will.

Max BPM 170, Average BPM 136, and 190 calories burned.