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Spartacus Ultimate Sandbag Workouts 2.0

sandbag exercise equipment

Something that some people don’t realize is that we are coming up on our 13th year of DVRT Ultimate Sandbag workouts, that’s pretty crazy! In the past 13 years we have met and worked with some pretty incredible people. Throughout that time though we have had especially great support from Rachel and Alwyn Cosgrove of Results Fitness. 

Alwyn and Rachel are two of the top pros in the industry with a routinely top 10 Men’s Health gym in America, international speakers, and best selling authors. So, in other words, they kinda know and thing or two about fitness. 

sandbag workouts

I feel so fortunate that they pretty much “got” DVRT Ultimate Sandbag workouts from day one and have been some of our strongest supporters. In fact, one of the coolest things was Rachel and the Results staff taking our DVRT course in Costa Mesa. Great teachers also know how to be great students!

I was happy to do the same when I helped Rachel with her hands-on session at this past weekend’s renown Perform Better Summit in Providence. Rachel was bringing back one of the best, toughest, and popular workouts she has ever done, her “Spartacus” workouts. 


If you are like me, you definitely enjoyed the tv show that was on Starz for a few years. Well, in the light of the 300 success, Rachel had created a workout program instead of just a fitness test. It was intense! The idea was full body functional based movements that were ran on a 40 seconds of work, 20 seconds of rest interval. No, you can’t pace yourself either!

When the workout originally appeared in Men’s Health, Rachel had told me of her desire to actually make them Ultimate Sandbag workouts. So much so, she did a cool series for us a few years ago. 

However, when you do so much training you sometimes forget some of the absolutely awesome stuff that worked before. This new series of Spartacus workouts isn’t just a rehash of old stuff, but taking great principles and updating the movements to get MORE out of our Ultimate Sandbag workouts. 

These aren’t random exercises either. They teach you how to move better, they help you understand how to be strong in all types of ways, and they get more out of your body because they make everything work synergistically at once!

sandbag workouts

What made me love so much of Rachel’s presentation was that it was the beautiful combination of simplicity, sophistication, purpose, challenge, intensity, and efficiency. I wanted to share some of her awesome Spartacus workout ideas in some of the most FUN DVRT Ultimate Sandbag workouts you can perform!

Circuit 1:

-Fist Loaded Up Downs

-Press Out Squats

-Mountain Climbers

Circuit 2: 

-Lateral Drag

-High Pulls

-Front Load Lateral Lunge

Circuit 3:

-MAX Lunge


-Squat Hops 

Don’t miss our DVRT workout programs for 25% off with coupon code “holiday” HERE