THE DAILY GLADIATOR

Gladiator Fitness

A Timeless Routine for Strength, Grit, and Sand-Resistant Abs

Want to get in shape for the lions and tigers? Train like our best fighters and whip yourself in shape.

Warm-Up: The Arena Shuffle

Before you lift a boulder or dodge a trident, warm up like a champion of Rome.
🌀 3 rounds of:

  • Torch-light jog around the perimeter of your villa (or couch)
  • 15 “Spear Jabs” (with or without prop sword)
  • 10 “Shield Circles” to limber the deltoids

Don’t forget to chant “For Glory!” between sets. It confuses enemies and energizes the soul.

Supplements – Vitamix

What you eat defines what you look like. Think of all the bear feet and hog noses you consumed during the last orgy? No wonder you look like @%&%. 

Take the quick assessment below to find out how Vitamix can change your life. 

Strength: Pillar of Power Circuit

Inspired by real Colosseum combatants, this circuit builds heroic strength and posture worthy of statue form.

🏋️ 3 rounds, no whining between rounds:

  • 12 Roman Squats (holding amphora or potted plant)
  • 10 Deadlifts (use sack of grain, laundry, or helmet pile)
  • 30s Chariot Plank
  • 10 Push-Ups (or “Push-Downs” if you’ve toppled a barbarian)

Rest with dignity. Collapse in a lion pose only.

Core: Abs of Marble

Your core is your empire. Fortify it.

🔥 Repeat 2x:

  • 20 “Forum Twists” (Russian twist style, holding scroll or goblet)
  • 15 “Toga Raises” (leg raises)
  • 1 min “Arena Hover” (plank while pretending you’re on sand)

Optional: scream “SPQR” during each exhale for maximum tightening effect.

Cardio: Chase the Chariot

Endurance was vital for gladiators. You never knew if the emperor wanted 5 minutes of fighting… or 40.

🏃‍♂️ Cardio options:

  • Sprint up temple steps (or actual stairs) x 5 rounds
  • Sandbag carries through your local marketplace
  • Interval training: 30s sprint, 30s dodge invisible arrows

No treadmill? Run laps around disgruntled senators.

Cool-Down: Imperial Stretch

🧘‍♂️ Hold each for 20 seconds, or until visions of Jupiter fade:

  • Laurel Wreath Neck Rolls
  • Trident Overhead Stretch
  • Colosseum Lunge & Bow
  • Gladiator’s Gratitude Pose (kneeling with arms raised to the gods)

Bonus: Gladiator Diet Tips 🥗

💡 “What Would Maximus Eat?”

  • Morning: Barley porridge with olives
  • Lunch: Roasted chicken leg with figs
  • Post-workout: Garum protein blend (ok, maybe just salted lentils)
  • Cheat Day? One honey cake. Maybe two if you defeated a Gaul.

And always hydrate with water from a certified aqueduct.

Final Thoughts from the Arena Floor

You don’t need an emperor’s approval to train like a warrior.
You need grit. A good pair of sandals. And a mat that doesn’t mind sand.

“Strength, Honor, and Quads of Bronze.”

See you in the arena.

— Titus Maximus
Official Trainer of the 7th Legion Rec Center

Explanation
Scroll to Top

This Riddle makes use of the Riddle Data Layer, Riddle JS Events and the ability to load external iFrames into a Riddle.

The user enters values for weight and height which are sent to an external script via JS Events. The script calculates a BMI value and passes that value back to Riddle via Data Layer and displayed to the quiz taker.

Next a desired weight is entered and sent to an external script again. The script uses the stored values from the quiz to draw a chart using Chart-JS. The chart is fully dynamic and is rendered using the values from the quiz taker. The chart is then loaded into Riddle using the Ad / IFrame block type.