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Exercises to become a Warrior Spartan

10 exercises that you should try to become a Spartan warrior

This exercise routine is one of the most popular in the history of the magazine Men 's Health. It is a high intensity circuit that can remove fat, define every muscle in the body and raise your fitness level.

How to do it: Repeat circuit three times a week. Do one set of each exercise for 60 seconds each. Do as many reps as you can (taking care of them well, of course) in that period of time, and then go to the next exercise. Take 15 seconds to change exercise and rest two minutes after completing a series of all 10 exercises. That is a circuit, do three.


1. Squats





Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Stand with your slightly wider than your shoulders feet. Hold a dumbbell vertically in front of your chest, with both palms, elbows pointing down. Do squats with your ankles, lower leg and thighs. (Your feet will not move, but will stress). Pause and push yourself back to the starting position.


2. Mountain climber


Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Put yourself in position to do push - ups. With arms straight and raise your feet on the bench or a step. Raise your right foot and attracts your knee as you can to the chest. Keep your back straight. Returns to the position and repeat with your other leg. Alterna both sides. You should not move your torso throughout the exercise.


3. Balancing kettle bell with one arm



Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Put a kettlebell on the floor in front of you. Open your feet slightly more than your shoulders, bend your knees slightly and make your hips back. Take the dumbbell with one hand. Balance it as if you gave a pass from center to quarterback between your legs. Move your other arm back. The handle of the weight should be higher than your knees. This will not allow it to become a squat. Your torso should be parallel to the ground.


4. Lagartijas



Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Assumes a standard pushup position with your body aligned ankles to the head. Lower your body until your chest almost touches the floor. As you wake up, broken one side of the body while lifting the arm on that side towards the ceiling. Pause, return to the starting position and make another lizard. Alternating sides with each repetition.


5. Jumping



Repetitions: The more repetitions possible

Time: 1 Minute

Rest: 15 seconds

Stand with your feet about 60 or 90 centimeters, one foot forward, one back. Keep your torso upright, bend your knees and lower your body. Jump with enough strength to lift both feet off the floor. In the air you must swap the position of the feet.


6. Remo


Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Take a pair of dumbbells, bend your hips and knees, lower your torso until it's almost parallel to the floor. Let the dumbbells hang all along the arm. First, pull your shoulders back and down, and hold the position. Pull the dumbbells to the sides of your ribs squeezing your shoulder blades to your spine. Pause. Lower the weights to the starting position and repeat.


7. lateral dumbbell Landslides


Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Standing, holding a dumbbell in your right hand, stretching the whole arm hanging. It takes a long step with the left foot and lower your body pushing your hips back and bending your left knee. While lower body, push your hips forward slightly and touch the floor with the dumbbell with your left foot. Focus on keeping up the chest, rather than bring the torso forward.


8. Lizard and rowing


Repetitions: The more repetitions possible

Time: 1 minute

Rest: 15 seconds

Start in a pushup position while you grab a few hex dumbbells, a distance between them equal to your shoulders. Palms facing inward. Feet separated the same as the hips.


9. Slip and rotation with dumbbell


Repetitions: The more repetitions possible

time: 1 minute

Rest: 15 seconds

Stand with your feet apart the width of your hip and load a barbell. Hold the weight horizontally, just below the chin. Take a step forward with one foot and slowly lower your body into a slide. Your front knee should be bent at least 90 degrees and your back knee should be a few centimeters from the ground. While you do slip, rotate your torso to your front leg. Make sure broken in your upper back and not at the bottom. Pause, return to the starting position. That's one repetition.


10. Push dumbbell press


Repetitions: The more repetitions possible

Time: 1 Minute

Rest: 2 minutes

Stand holding a pair of dumbbells with your arms bent and palms facing each other. Bend your knees and legs explosively arise while doing a press with weights on your shoulders. Lower the dumbbells to the starting position. That's one repetition.

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