When I read the latest issue of Men’s Health about The Spartacus Workout, I immediately went back home and got on the phone with our sound designers to put together a custom 60-15 interval workout music track to help you and other contestants/readers automate the workout.
If you are not following the Spartacus workout you can download the Men’s Health Workouts Lite free iPhone app which comes pre-loaded with this workout along with several others. You’ll also get 1 free add-on workout added each month for free!
Please feel free to forward this to any of your interested friends and family as it has helped me tremendously while doing the workout.
I’m participating in this contest as well… see my pics after week 3 below… this workout is BRUTALLY effective 
Crank it!
BJ
PS- See below for technical support in case you have trouble downloading an mp3/zip file:
Technical FAQ
What is a Zip file?
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In short, Zip files are a space-saving way of storing single files or groups of related files.
Files in a Zip archive will decompress to exactly their original state. This is called “lossless compression.”
Zip files are used because they take up less space to store, and take less time to send or download. They are also a very convenient way to package and send groups of related files. However, the files must be extracted or unzipped from the archive before they can be used. Although some Zip / Unzip applications make it look as though you can open a file directly from a Zip file, in fact they must extract a copy of the file to a temporary storage area and open this temporary copy. Windows cannot open a file or run a program directly from a Zip file.
Opening a Zip file
If you’re using Windows XP, then your operating system has built-in support for Zip files. They are described as “Compressed (zipped) folders.” Just double-click on a Zip file and it will open in Explorer, just like a folder. Double-click on a file inside the compressed folder and you may be able to open that too (but really, Windows has extracted a copy of the file to another location and is opening that, as described above.) But if you right-click on items in a compressed (zipped) folder, you’ll notice that the same options don’t appear on the pop-up menu. This shows that it is not a real folder.
If you’re using Windows 95, Windows 98, Windows Me, Windows NT or Windows 2000 then you’ll need to install a special application to open Zip files. The application that is usually recommended to use is WinZip. WinZip became popular because it was the first ever Zip / Unzip utility for Windows. But with each new release it has become bloated with features and options that most people never use. Many people are totally confused by it.
Open Zip files in Microsoft Windows
To open Zip files in Windows, we recommend BitZipper 2009. It’s much more powerful and versatile than WinZip, yet it’s also easier to use. BitZipper 2009 is an archive manager that lets you open not only Zip files but 30 other popular compressed and encoded file formats. It can create archives using most of these formats too, and it’s also a fast and flexible backup tool.
BitZipper 2009 has a Wizard interface making it ideal for novice users with no experience of working with compressed files. It also has a Classic interface (shown right) for more experienced users. BitZipper 2009 is a solid and stable application that can handle the largest Zip archives without crashing, something the built-in Zip support in Windows often can’t do!
BitZipper 2009 runs on Windows 2000, XP and Vista.
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An alternative Windows program that can open Zip files is Alpha Zip.
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StuffIt can open Zip files, Rar files, Tar files and 27 other different archive types. It includes a “Quick Look” feature that lets you look inside archive files without opening them.
You can use StuffIt to create archives in the most popular formats as well. You can use compressed archives to save space on your hard drive or to compress MP3s, PDFs, photos and other files into convenient archives to send to friends and colleagues.
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Stuffit requires Mac OS X 10.4 or higher.
For an alternative program that can open Zip files on a Mac, we recommend iArchiver.
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Tags: Andy Whitfield, interval training music, interval workout music, men's health, Spartacus: Blood and Sand, the spartacus workout soundtrack, workout muse
Can’t wait to knock this out and thanks so much for throwing a soundtrack together! It seriously allows me to me to get real beastly with it!
This workout is no joke!!! I tore it up and it left me breathless and shaky. Cant wait to hit it again.
Just fiinished taking 50 Boot Campers through the “Spartacus” this morning!! It was “brutally tough”, as some campers put it—but what an accomplishment to FINISH! Had a camper follow up boot camp with a little history on Spartacus….Did you know he was the leader of an uprising of slaves against ancient Rome and he died in battle?!? I think that Spartacus is an appropriate name for that workout….thank goodness everyone was “still alive and breathing” after round three!! Thank you for the awesome workout—my participants “LOVE TABATAS!!”
Jesus BJ , not much room for improvement you monster!! I wanted to thank you for your app. It absolutely rocks A**!! A little Exploited, Misfits and some Bad Religion and I am UNSTOPPABLE! My husband would never allow buying the programs you have and I’m not a trainer, but the app is completely affordable and it saves my soul on a daily basis. Too many thanks! YOU ROCK!
Hey BJ,
weird, weird, I must be doing something wrong
I have downloaded the prog on my ipod touch and see all sorts of workouts EXCEP the SPARTACUS workout *Sigh* help? 
Never mind!! sorted. I guess I was just being daft
This workout kicked a$$! By the end of the first 10, I was thinking, I’m gonna need a double shot of Prograde Workout…if I can still lift my arms. LOL. Loved it! Thx
Just wanted to thank you for the freebie!!! In this economy we can use all the help we can get!! You rock!! Will this download work on the IPod Touch or just the phone?
our pleasure Mary
correct it will work on the ipod touch and the iphone
crank it!
BJ
way to go Dee… you made it!!!
BJ
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awesome Karin! your campers are lucky to have such a good trainer who’s willing to take them through the ringer
keep up the great work
crank it!
BJ
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We’ve been getting incredible feedback about the Spartacus Workout Soundtrack and the 2010 Bodyweight Challenge Workout from Workout Worldwide.
So, here’s what we’ve decided to do…
We’re holding a contest to see who can build the best, most unique new spartacus workout using the 60-15 soundtrack.
The deadline is a week from today to submit a video of you doing your special workout creation while using the 60-15 soundtrack in the background. You must use the soundtrack to be considered and you must show bits and pieces of the entire workout…
Your best bet is to actually record yourself doing one round of the workout as I have more respect for someone who likes to do work
All workout submissions must be posted to the following blog post for my review, so click the link below or copy and paste it into your browser:
http://www.workoutmuse.com/the-spartacus-workout-soundtrack
I promise I will be as objective as possible in choosing the winner- but there can only be one!
The winner will receive either their WM product of choice OR a free month to the new Bootcamp Automator membership site which launches the first week of February, whichever he/she prefers.
The contest starts NOW!! You only have 7 days… and I will be considering videos on a first-come, first-serve basis… so HURRY!!
Who’s gonna make the best, most unique 60-15 workout of all time… is it you??
Crank it!
BJ
PS- If you have yet to download all of the awesome gifts from the 2010 Bodyweight Challenge Workout, please click the link below or copy and paste it into your browser:
http://www.workoutmuse.com/let-the-smartphone-fitness-revolution-begin
BJ,
sounds awesome, but is there enough time to do a full round & upload it on YouTube?
Bj, ran 4 boot camp classes through the Spartucus workout and they all say that it was INSANE!!!! They love the tabatas and how they dont have to count reps or anything, just listen and move as much as possible. Thanks for such great products!!!!
should be… if not… simply show just 15-20 s of each exercise and make it more of a highlight reel, make sense?
Benson- I’m expecting you to kill it on this bra
Crank it!
BJ
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Ron, that’s what I like to hear my friend, way to make it happen!
How about you get involved in the challenge… show us what you’ve got with your own custom spartacus workout
crank it!
BJ
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Yeah man that was a killer workout no doubt! BJ we’ll see what I can come up with I know there’s one or two exercises that I’ll throw in to help stay on top of the food chain! Grrrrrr! Can’t wait to see what others have brewing too.
Bad Azz sound track. I no longer have to keep looking at the timer on my phone, the count down makes it that much easier as well, “oh, only 45 seconds of hell left”. haha
Keep up the good work.. Thanks again.
Can’t wait – putting the workout together tomorrow after Muay Thai Boxing training and then using the workout Sunday for strength, conditioning and SPARTAN POWER
Right now I don’t have good ideas to improve the spartacus workout simply because LvL1 left me sore like a bi***. Reading these comments makes me feel better since I can see that other ppl had the same experience as me
. Great workout!
Regards from Croatia
thanx for everything, I lost almost 20kg with tabatas and still going
Hey Funk,
Can’t wait to see what you put together… thanks for the tabata workouts you sent us, I will post them sometime in the coming weeks… keep it up brutha!
BJ
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congrats on the big weight loss Sinisa!!!
one you master level I, then it’s II and then III baby… one step at a time
keep cranking it!
BJ
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Hi – I am formulating a Spartacus workout with my Group Kettlebell Bootcamp Class. On Monday we will be recording our workout and would like to submit for the Spartacus Challenge..
My question is How many minutes do want the video to be? The whole 42 minutes or One Complete Round.
Thank you,
Hey Petra,
one complete round is fine… either break the video up into 2 or just show 15-20 s highlight for each exercise to be able to fit it onto youtube
can’t wait to see it
crank it!
BJ
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Hey BJ,
here is my entry into the contest. I have the full version if you want to see that. It was pretty brutal. Enjoy.
http://www.youtube.com/watch?v=xxflPfqyzZE
Hey BJ, thanks for putting on this contest and giving out the free tracks!! Here is my 2 part Spartacus Creation:
http://www.youtube.com/watch?v=vxkjjXpG2-A
http://www.youtube.com/watch?v=Y0Lb8gxXZME&feature=channel
Thanks again and keep up on taking workout muse to the next level!!
Nick- you killed it on this one bro!!
loved the 1-arm assisted push-up variation and you dominated those split squat jumps for a full 60-seconds, that’s no joke!!!
way to go bro!
crank it!
BJ
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great job Kev!!
you’re a tall dude- that certainly doesn’t make that workout any easier, ha ha!
so, we’ve got Dave, Nick, and Kevin with some killer videos thus far to make my decision very difficult… who else is coming to the table???
crank it!
BJ
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Here you go BJ with my entry it was pretty nasty all burpess with mostly kettlebell variations also to plyo variations hope you enjoy i know i did!!!
Dave
Real World Strength Coach
http://www.youtube.com/watch?v=Ip4I4ew0SDo
now that is one bad AZZ workout bro… wheeewweeee!!
the competition is getting real stiff fellas… who else is going to bring it???
BJ
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Here you go BJ
http://www.youtube.com/watch?v=1XgKE5epbng
http://www.youtube.com/watch?v=O5hxQQYTfhk
I started the Spartacus workout this week. Man, either I am really out of shape or this workout is brutal. I am having a hard time with the t-pushups because it is really hard for me to do pushups with dumbells! I showed the workout to the personal training ladies who run my gym and they said it is an excellent workout and that they knew two other guys who are doing it too. I should track them down so we can maybe do the workout together. I downloaded the soundtrack, which is perfect for timing the workout but I need to get an MP3 player.
nice work Jeremy! way to get after it baby!!
BJ
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Hey Thomas,
The workout is NO JOKE!! so don’t be too hard on yourself, way to rise to the challenge
My recommendation… hold out and save for a smartphone, better yet an iphone which basically makes an mp3 player obsolete… it’s worth the money bro!
BJ
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Don’t forget the ladies! Here is my workout. I kept the equipment simple, all that is needed is dumbbells. I used 15lbs and switched to 10 lbs for the bench work. I use this for training competitors, brides, and men too! My first video upload and it worked!
http://www.youtube.com/watch?v=U8y0qdL31oc
http://www.youtube.com/watch?v=Q5o1d3LDilQ
great work Diana!!! I NEVER forget about the ladies
killer work everyone!
just got this entry from Funk Roberts on facebook:
Funk Roberts commented on your link:
“BJ Love workoutmuse – Here is my Spartacus Workout for the challenge -
Part 1 http://www.facebook.com/l/e9414;www.youtube.com/watch?v=48hIbMStTE8
Part 2 http://www.facebook.com/l/e9414;www.youtube.com/watch?v=njBl-iWL9Eg
Funk Roberts
“
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Thanks a lot, guy! I have been faithfully doing my 3 days a week. I just down loaded the routine, and will try it on Friday, my next scheduled Spartacus workout! It’s truly kickass and I do it at the gym. I get lots of looks, but I think people are just curious as to what I am up to.
I am in the contest too. I am also on the Belly Off site. Check me out. I have done quite well over the last two years or so.
http://www.menshealth.com/bellyoff/profile-detail.php?2908
Thanks again. Bill
I can’t seem to download the mp3 file… it says it’s downloading, then it says done, but i can’t find it and it never gave me the option to type in where to download it too….. help!
nobody know if Spartacus died in battle his body disappeared