Give yourself 15 seconds to move between exercise, and rest for 2 minutes after you've completed 1 circuit of all 10 exercises. Do as many reps as you can (with perfect form) in that time, and then move on to the next exercise. Perform 1 set of each exercise in succession. You'll sculpt a lean, athletic-looking body-and be in the best shape of your life.ĮXERCISE 7: Dumbbell Side Lunge and TouchĭIRECTIONS: Do this circuit 3 days a week. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring.

Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. If you were Andy Whitfield, what kind of exercises would you do to stay lean on the job? Warning: Most people have the answer all wrong. And that's pretty limited.' Sound familiar? 'So all the training I do is on my own time. 'For Spartacus, we've committed 100 percent of our production time to creating great scenes,' says Whitfield. After all, he has a wife and two young children and spends most days on set from 7 a.m. But Whitfield's schedule probably isn't much different from your own. It's natural to assume that an actor has far more time for exercise than the average guy does. 'So when I look in the mirror I'm driven by both vanity and fear.' You can probably relate. 'I'm filmed virtually naked in my Roman skivvies all day long,' says the 37-year-old actor. This is precisely the predicament faced by Andy Whitfield, who plays the lead in the Starz television drama Spartacus: Blood and Sand (think Gladiator meets 300), which premiered January 22. Assuming you take the position, what would you do with that time? Go for a run? Hit the elliptical machine? Search the job boards? Hire a body double?

However, because you're so busy doing this job, you have only 45 minutes, 3 days a week to exercise. You have to go shirtless on the job, millions of people will watch you work that way, and oh yeah, you need to achieve and maintain 10 percent body fat or they'll fire your ass. Ponder this scenario: You've just received a treasured job offer-a dream situation for your career, in fact-but it comes with a few unusual requirements.

Andy whitfield