Workout Basics

My favorite workout websites:
Original Spartacus Workout
Spartacus 2.0
Fit Sugar

General workout techniques:

Spartacus-style workout:
  • From Men's Health: "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 souring. You'll sculpt a lean, athletic-looking body - and be in the best shape of your life."
  • Directions: "Perform 1 set of each exercise (or "station) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, then move onto the next station. Give yourself 15 seconds to move between stations and rest for 2 minutes after you've completed 1 circuit of all 10 exercises. Then repeat twice. 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 up to 15-20 reps."
10-2 Ladder:
For a list of exercises, perform 10 reps of each one, taking a short break between exercises as needed. For some, you will perform 5 reps for each arm. Once you have completed 10 reps of each exercise, then do 8 reps of each. Continue until you have done 2 reps of each exercise. Repeat if desired.

Generally, 20 seconds of activity followed by a 10 second rest. Usually performed as part of a set, for a total of 4 minutes (8 repeats). A good way to get in some high intensity exercise, in a short amount of time.