After watching many of these period films such as “300,” “Troy,” and “Alexander,” average, busy people with jobs and families are looking for quick was to develop strong and athletic bodies like that of a modern day Gladiator.

No doubt, a strong physique full of energy would help with daily activities such as a keep up with the kids, running after a bus, and carrying equipment at work and around the house.

Regardless of your goals, you can easily develop a strong, lean, and powerful physique just by combining basic bodyweight exercises and dumbbell movements. The following is a sample workout to get your started:

Superset 1:

• Bodyweight Seated Abdominal Tucks 3×10
• Dumbbell Front Squat – See Saw Press 3×5

Superset 2:

• Bodyweight Knee Raise to Side Pushup 3×10
• Bodyweight Sumo Squats, 3×20

Superset 3:

• Dumbbell One Arm Hanging Snatch 3×10
• Dumbbell Push Up Row 3×5

A superset is where you perform two exercises back to back with little to no rest in between each set. So, for the first superset in this workout, perform 10 repetitions of Seated Abdominal Tucks, then move straight to Dumbbell Front Squats and See Saw Press for 5 repetitions.

You may rest for a minute. Then move back to Seated Abdominal Tucks and complete two more supersets, for a total of 3 sets for each exercise. After the first superset is complete, rest and move onto the second superset, and finally the third.

This entire movement, if you maintain a quick pace, should be completed in 20-30 minutes. I prefer that you lower the rest periods before trying to increase repetitions. For example, gradually lower the amount you rest between each set to 0 seconds before adding 5 lbs to all your lifts.

For more dumbbell and bodyweight workouts, check out the Gladiator Body Workout. Click here for more information.

Tags: 300, alexander, athletic bodies, gladiator, troy