Spartacus, jumping on stairs and weight lifting.

I have been pausing too much, but today I return to daily regime of physical exercise, which targets the whole body.

I subdivide it in three types of sets:

1. High intensity interval training ab and trunk workout(core)
2. Cardiovascular and legs
3. Arm weight lifting

First, the abs Spartacus workout I have devised in order to concentrate on the abs, erector spinae and obliques.
Basically:

Abdominal twist whilst holding 16 pound cannon ball and lifting both legs	For 1 minute
Rest for 15 seconds
Elevated push-ups with push-up bars	For 1 minute
Rest for 15 seconds
Lateral crunches(left side)(/font)	For 1 minute
Rest for 15 seconds
Dips with dip bars	For 1 minute
Rest for 15 seconds
Lateral crunches(right side)	For 1 minute
Rest for 15 seconds
Abs chair sit-ups(/font)	For 1 minute
Rest for 15 seconds
Hyperextension of the lower back (erector spinae)	For 1 minute
Rest for 15 seconds
Roller wheel for abs	For 1 minute
Rest for 15 seconds
Jumping burpees with push-up	For 1 minute
Rest for 15 seconds
Bycicle crunches	For 1 minute

Then, the other regimen is to go jump or run climbing the stairs of a whole stadium, it takes approximately 1 hour. Tough cardiovascular exercise.






And finally, what I call the 'arm massacre'.  I do every arm bending exercise known to human kind. Not really, but I try. For 10 repetitions, 3 rounds. Here are some of names for such exercises.

• Biceps curls(with barbell)
• Triceps curls(with barbell)
• Deltoid extensions(with barbell weights)
• Bended rows(with barbell)
• Dips(with chairs)
• Horizontal dips(with dip bars)
• Push-ups(with push-up bars)
• Pull-ups(at protruding second floor's platform)
• Overhead press(with barbell) lowering at back and front of the neck
• Bench Press