This past Sunday, one of my favorite actors, Andy Whitfield, died from non-Hodgkin lymphoma. He was the star of Spartacus: Blood and Sand, a Gladiator-meets-300 show on Starz where the characters are either sword fighting or sex-ing and it is impossible to say if the men or the women are more beautiful. However, I will say that Andy was the most beautiful of them all, and I know all you other Spartacus fans out there are just as heartbroken as I am that he’s gone. Instead of being a total Debbie-downer, let us celebrate Andy Whitfield when he was the fittest of the fit, the male embodiment of perfection.
A month before Andy and the other stars of the show began filming, they went through Gladiator Camp. This camp was filled to the brim with weapon slinging, weight lifting, running, and roaring. The gladiators also incorporated a lot of circuit training which, people have said, is the most efficient way to slim down and tone up. The ladies and gentlemen at Gladiator Camp did 60 seconds of each move with a 15-second break in between each one. They did the whole circuit three times. Here are four of my favorite circuit training moves (or “stations”) taken from Men’s Health (we women can do it too!) and a delicious pic of Andy in all his muscle-y glory.
1) Single Arm Dumbbell Swing
Hold a dumbbell with an overhand grip in front of your waist. With a flat back and your head up, bend at your hips and knees and swing the dumbbell between your legs. Keep your arm straight, straighten your knees and swing the dumbbell up to shoulder height as your move to standing position. Move the weight back and forth at shoulder height for some ab action for 30 seconds, then switch arms and repeat.
Use a pair of hex dumbbells (the kind with flat edges, as opposed to round) and get into pushup position with your arms straight. Bend your elbows until your chest almost touches the floor. As you push yourself back up, lift your right hand (with or without the weight) and rotate your body to raise your hand straight over your shoulder until your body forms a T. Reverse the move, then repeat on the other side. Continue for 60 seconds.
3) Split Jump
From a standing position, either with dumbbells or not, lower your body into a lunge, right foot in front. Jump straight up and switch legs so your left foot is in front. Repeat jumps for 60 seconds.
4) Dumbbell Side Lunge and Touch
Start in standing position holding dumbbells at your sides. Lift your left foot and take a big step to the left as you push your hips backward, bend your knees, and lower your body. Keep your back straight and head up. Touch the dumbbells to the floor. Do 30 seconds on your left leg, then switch to your right.
What are your favorite circuit stations, Denver? What would you add to Gladiator Camp?