Liam McIntyre's Spartacus workout

To get in shape for the hit American TV show, Liam McIntyre was regularly subjected to this 30min workout aptly deemed the 'Dirty 30'. Do as many reps as you can in 30sec: this is your target. For the next 9min, aim for that many reps per minute. If you finish before the time’s up, rest until the next minute begins. Do 10min of the first move, then rest 3min before progressing to the next

Weighted press-up

Get a slave to place a weight plate across your shoulders. Lower until your chest is a couple of inches from the ground, then press back up.

Medicine ball sit-up

Hold a med ball (or severed head) to your chest; lie with your knees bent. Tense your abs to raise your torso, then lower slowly. Wipe off blood.

Sitting cable row

Set the cable low and attach a double-D handle. Lean back and pull the handle to your waist, then return. Think Roman galley. You got it.