This finisher has the best KB exercise of all time… the KB Swing. Now most people get the KB Swing all wrong and you might be, too. You don’t do a squat followed by a front raise (that’s what most people do). The trick is to really “fire” from the hips and glutes and your arms are just along for the ride. When you do KB Swings correctly, you’ll not only get your core stronger, but you’ll also improve your conditioning and hit a lot of muscle at one time. That’s why it’s a staple in this finisher from KB Expert Chris Lopez, CTT… Kettlebell Bodyweight Advanced Finisher – The Scenario Perform each exercise one after the other for one round with no rest in between. 1. 2 Arm Kettlebell Swings – 20 reps 2. Burpees – 10 reps 3. 2 Arm Kettlebell Swings – 20 reps 4. Close Grip Push Ups – 15 reps 5. 2 Arm Kettlebell Swings – 20 reps 6. Mountain Climbers – 20 reps per leg 7. 2 Arm Kettlebell Swings – 20 reps You can get dozens more of KB Finishers from Chris Lopez here PLUS some fat-burning bodyweight workouts from Mike Whitfield: 31 NEW KB Finishers and Advanced Bodyweight Workouts
Bodyweight Gauntlet Workout
Perform as many reps as possible of each exercise for 45 seconds of work followed by 15 seconds one after the other. After you compete all 10 exercises, rest for 2 minutes and repeat for 3 full rounds.
1. Pull Ups/Chin Ups
2. Overhead Clap Burpees
3. Side-to-Side walking Plank
4. Sprint Burpees
5. Alternating Reverse-forward bodyweight lunge
6. Alternating Side jump burpees
7. Dive Bombers
8. 8-Count Burpees/Leg Split Burpees
9. Plyo Push Ups
10. Double Jump Squat Burpees
GET 24 METABOLIC WORKOUTS
Gauntlet Workout – Metabolic Monster Workout Instructions Perform as many reps of possible for 40 seconds of work followed by 20 seconds rest. Rest for 2 minutes and repeat for 3 full rounds. Beginner: 30 – 30 second intervals Super Spartan: 60 – 15 second intervals Gauntlet Workout – Metabolic Monster 1. Dumbbell Deadlift-Curls – 25-40lbs 2. Side-to-Side Slalom Burpees 3. V-Ups 4. Double Knee Tap Burpees 5. Dumbbell Step Ups – 25-30lbs 6. Double Push Up Burpees 7. Alternating DB Press – 30-50lbs 8. Hand to Hand KB Depth Rows 9. Alternating Side to Side Lateral Raises – 10-15lbs 10. Kick Thru Toe Touch Burpees CLICK HERE TO GET YOUR GAUNTLET PROGRAM
My Story: Bernadette’a Story In high school, I always had low self esteem about my body. At age 16, I took the initiative to start getting active in sports. After I lost weight over one of my high school summers, I kept a regular exercise routine. I never cared for nutrition and ate whatever I wanted because I was constantly staying active in a sport or some kind of physical activity like biking or running. I am now 28, and this past year, I noticed my body was not as toned as it used to be. I realized I didn’t have the same metabolism I did as a teen or in my early 20s. I was still keeping my small frame but I didn’t have the definition I wanted. Doing the same exercise routine daily was causing me to plateau even though I was working out for 2 hours a day 5 days a week. I’ve always feared carrying more than 5lb weights because of the myth of getting “too bulky” and I would constantly stick to steady pace cardio. I kept routinely getting emails from Women’s Health Magazine about the Spartacus Workout and HIIT. I did a search for a free workout program and came across Funk’s free 4 week program. After completing the four week program, I noticed an increase in my strength and endurance. My only regret was not tracking my progress. My Testimony: I decided to try Funk’s 10 Week Spartan Program and followed the exercise and nutrition plan religiously. This program is amazing! My workout time was cut in half. Max workout time was 41 minutes and I saw results in every weekly picture and measurements I took. I stopped believing the myths about lifting heavier and getting bulky. I am currently using 15lb kettle bells and sometimes 20 lbs depending on the exercise. I started with a 12 inch plyo box and now I am able to clear a 30 inch plyo box. A heavier weight with the HIIT Spartacus Program will help you burn fat and preserve lean muscle. I have increased strength and endurance. I can jump higher and run faster. I have never felt more energetic. Each workout is different which gives you the muscle confusion and variety you need to keep you from hitting a plateau. I believe the most important part is the nutrition. If your diet is not right, your body will not change. Laura D’s nutrition guide is easy to follow but you have to dedicate time to prep your food for the week and stick with it. What lifestyle changes did I have to make? * I’m a nurse. I work 12 hour shifts so I woke up an extra hour earlier to complete my workout before work and went to bed an hour earlier to get enough sleep before the next workout day. *I picked a day off to make sure my meals were prepped for the week. *I made healthier eating choices by following the nutrition plan. What were my motivations? *I have a family history of hypertension. I was diagnosed with chronic hypertension at the age of 23. I am currently 28. I know most people would never think that by looking at me but it’s genetic. I have a family history of high cholesterol. Although I have not been diagnosed, I wanted to change my unhealthy eating habits and make better nutrition choices for myself long-term. My frustration with no change in my body and working out 2 hours a day made me realize I had reached a plateau and I needed a change in my exercise and nutrition routines. I was losing self-confidence and self-esteem in myself. Encouragement to others: I understand that everyone is individualized and may be at different fitness levels. Do what you can. Start out walking, jogging, then running. Start out with body weight, light weight, then heavier weights. Gradually build yourself up and don’t quit. However, if you want the change you desire, try Funk’s 10 Week Spartan program. It will not steer you wrong. As Funk would say, “GET IT DONE!” Many Thanks! Thank you Funk for the excellent workout program and Laura for the easy to follow nutrition plan. It was one of the hardest things I have ever done but one of the most rewarding. Bernadette C
Gauntlet Metabolic Workout Perform as many reps as possible of each exercise for 40 seconds of work followed by 20 seconds rest for first 2 rounds Rest 2 minutes in between rounds and complete 3 full rounds. 1. DB Deadlift and Curl 2. Pull Up Burpees 3. Bench/Floor In and Outs 4. Everest Climber Burpees 5. Alternating Barbell Lunges 6. Double Burpee Thrusters with Jump 7. Alternating DB Chest Press 8. Burpee Plank Raises (Bridges) 9. DB Front Raise 10. 6 Count Burpees – (Burpee – Push Up – Jump)
Do you want to increase your strength? Do want to build lean muscle? Over the past few weeks, I have been getting bombarded with emails and YouTube comments from people that are concerned about doing my metabolic workouts and losing strength. That can be further from the truth. The reasons why I use these metabolic workouts are to increase my strength and build muscle. Remember 4 years back used to be 210lbs of puffy muscle and although I had strength, I was not a muscular and lean. Fast forward to today and I am 185lbs, ripped and have more overall strength than ever. (It didn’t take long for me to get there either). The fastest way to increase your strength and build muscle is ensuring that you include the “BIG” compound movements into your training. Those are the exercises that work multiple muscle groups at once. If you follow my workouts you know that I always include at least 3-4 of the “BIG” exercises in the circuit, to ensure that these metabolic workouts are effective at helping you and myself increase our strength. METABOLIC RESISTANCE WORKOUT METABOLIC RESISTANCE WORKOUT 10 Exercise Circuit — 45-15 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise for 45 seconds of work followed by 15 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps. Challenge yourself with heavy weights were possible and aim for at least 15 reps per exercise with weight and as many reps as possible with your bodyweight. EXERCISE LIST
- Kettlebell/Dumbbell Clean and Press R – 40lbs
- Kettlebell/Dumbbell Clean and Press L – 40lbs
- Kettlebell Goblet Squat – 40lbs
- Superman Pushups OR Push ups
- Dumbbell Snatch L – 60lbs
- Dumbbell Snatch R – 60lbs
- Standing Dumbbell Rows L – 60lbs
- Standing Dumbbell Rows R – 60lbs
- Log Runs
- Here are movements you should include in your workouts if you want to get the best and fastest results.
Funk trains with Eric Wong who shows 3 common mistakes made when performing the Power Clean. Olympic Lifts are great way to build strength and power fast. Great for MMA, Martial Arts and Combat Athletes. The Power Clean Mistake #1 – Too much Biceps – Pulling the bar up using your biceps too much Correction – Full Body extension through the knees hips and shoulders Mistake #2 – Hip Down and Squatting the Bar Up From the Bottom Position – Mistake is keeping your hips down and the bottom of the movement and using a squatting motion to get the bar up off the ground with your hip down Correction – Your Hips should be first up, drive then forward and then use the full body extension – more like a deadlift Mistake #3 – Lifting the Bar off the Floor Too Fast – Trying to lift the bar rapidly off the floor Correction – move a little slower when lifting off the floor and control the bar and motion then explode into full body extension Start with narrow feet using hook grip and once you get to the top of the movement you split the feet and drop into a mini squat and stand up slowly Get Eric Wong’s Mastering the Olympic Lifts Program http://tinyurl.com/Olympic-Lifts-Program If you want to take you Strength and Conditioning training to the next level and develop “SICK” explosive power quickly then take advantage this program. Here what the Mastering Olympic Lift Program Entails • Component #1 – Mobility and Strength Assessment: after performing these assessments you’ll pinpoint exactly where to start to get on your way to being an Olympic lifter • Component #2 – Corrective Mobility Warm-up: this dynamic warm-up includes the best exercises to fix all of the common areas of restriction that prevent you from proper execution of the lifts • Component #3 – BIOMECH BREAKDOWN: Eric analyzes and breakdown each phase of the lift in easy to understand language so you can fully visualize exactly how the lifts are to be performed • Component #4 – Rapid Mastery Training Sequence: this is where the rubber meets the road and you progress through 4 distinct phases of training on your way to mastery of the world’s most explosive lifts – no filler and no fluff – just everything you need to know to start lifting properly • Component #5 – Over 1 hour of high quality, detailed instructional exercise videos so you can see exactly how everything is to be performed This is perfect for athletes that want to gain 7-9 lbs of muscle during the 8-week program. You only train three times per week so that you can still go to practice on the other days. The best part about this workout is that it builds explosive muscle you can use for your sport and it does so with minimal soreness! http://tinyurl.com/Olympic-Lifts-Program
Today I want to get you back on track with 5 of my Top 30 Power Foods you need to include in your diet and nutrition if you want fat loss. You know what I always say, “You can’t out train a bad diet”, so get your nutrition in check. If you look into my fridge, freezer and pantry at any time, you will always find the same 30 foods. Through years of competing as a professional athlete, becoming a certified trainer, preparing top-level MMA and sports athletes for competition, studying the best foods for fat loss, research and working with nutritionist and professional trainers, I found the same foods always coming up. My Power 30 food list is paramount when it comes to health and nutrition. These are the foods that will help you build more muscle, increase strength, reduce inflammation (thus help to prevent injury), improve your metabolism and best of all burn off unwanted fat to help you look lean, muscular and ripped. It’s no wonder at 44 years old I feel like I’m 20. These are the foods that should be in your kitchen at all times. Here are 5 of my favourite Power Foods to help you Burn Fat while feeding your muscles. Greek Yogurt This is a weekly staple in the Roberts household. There isn’t day goes by that we don’t eat Greek yogurt. This is a perfect source of protein with 0% fat. If you are have regular yogurt, fat free yogurt, whatever, GET RID OF IT NOW and head out to the grocery store to pick up some Plain Greek Yogurt. Most contain too many sweeteners, whether sugar, corn syrup, or artificial sweeteners. And most other yogurts are produced to appease the overly aggressive sweet taste bud and contain too much sugar to be considered healthy. Stick to plain Greek yogurt, It’s loaded with a lot more protein and healthy bacteria. Just watch for hidden sugars and stick to the “plain” flavors. Chicken Breasts Lean cuts of chicken breast provide your body with the nutrients, vitamins and proteins your body needs. Chicken is considered a lean meat and contain a high amount of good quality protein. Protein is essential for muscle growth and repair. Chicken also contains the vitamin niacin that is essential for converting macronutrients into energy. Bananas High in potassium and vitamins. Bananas are a top source of potassium, a mineral and electrolyte. Consuming too little potassium can cause muscle weakness and cramps, fatigue and in severe cases, abnormal heart rhythms and muscular paralysis. As intense exercise and perspiration causes potassium loss, ramping up your potassium intake, particularly following physical activity is critical. Bananas also supply valuable amounts of carbohydrates, which is the top fuel source for your body and muscles. Greens – Spinach and Kale Green leafy vegetables contain a ton of nutrients including vitamin K, which help to build strong bones. Spinach is a good source of many phytochemicals that are important for muscle growth and strength. It has one of the richest sources of 20-beta-ecdysterone – a phytochemical that have anabolic properties. Spinach is rich in glutamine, the amino acid that prevents muscle breakdown. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength. Kale, Swiss chard and collards are also excellent choices. Both are a great source of Carbohydrates. Almonds Almonds are high in protein, high in monounsaturated fat and are very filling. A quarter cup of almonds provides you with 8 grams of protein, which is more than an egg. They assist in blood sugar control and hence weight loss. Nuts are a great source of l-arginine as it converts to nitric oxide (NO) and this helps to improve blood circulation. Nitric oxide is a very popular supplement used in muscle strength and growth. BONUS POWER FOOD Water Stop drinking Juice, Pop, Diet soda, alcohol and Energy Drinks, that help tp make you super FAT…This is the most important food/drink on this list bar none. Since our bodies are made up of 70-80% water and you are training at high intensity, you must drink water to stay hydrated. Water is essential for proper digestion, nutrient absorption and chemical reactions. Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well-hydrated. The more oxygen the body has readily available, the more fat it will burn to use for energy. Without the presence of oxygen, the body cannot properly use your body’s stored fat for energy. Not only will the body burn more fat when it’s well-hydrated it also increases oxygen levels; which means you will also have more energy. Water helps remove toxins from the body, in particular from the digestive tract. THIS IS A MUST!!!! That’s it! Talk about Powerful stuff, right? Let Power Foods lead you to fat loss and lean muscle growth!
Last week I asked the Fans on the Facebook page what time of the day they train. The choices were Morning (First Thing), Lunch-Mid Afternoon, Early Evening (Dinner time) or Late Night (after 10pm). We had 55 responses with a wide variety of different training times, but most who answered seemed to be training in the morning. But when is the best time to train if you want to build lean muscle and burn a ton of fat. You may be surprised at the answer. The best time to train is when it’s convenient for you and you can consistently stick with it so you can get the best results. Like anything it comes down to consistency. No matter what you goals are, burn fat, lose weight, increase lean muscle or gain strength you have to be consistent with your training and nutrition if you want to get results. If you can train in the afternoon, at lunch or morning you then choose that time. Research shows that people can teach their body to be ready for exercises at any time of the day. There have been different research studies on the best time of day to train, but there have been many different results. Here are some of the latest findings Here are some of the latest specific research findings: • Late Afternoon is Best for Exercise – Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking). • Strength is Greater in the Afternoon – Dr. Hill reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon. • Endurance is Greater in the Afternoon – Aerobic capacity (endurance) is approximately 4 percent higher in the afternoon. • Injuries Are Less Likely in the Afternoon - Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured. • Morning Exercisers Are More Consistent – Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes. • Evening Exercise and Sleep – Most research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it’s not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep. When using my Metabolic Workouts (HIIT, Spartan Workouts) we are training at a high intensity that creates the Afterburn effect (EPOC) to allow us to continue to burn fat hours after we are complete. We are also increasing the release of growth hormones that will allow us to build lean muscle and burn even more fat. With that in mind, it comes down to preparing yourself, no matter what time of day it is to GET THE METABOLIC WORKOUT DONE on a consistent basis, so you can maximize your results. Bottom line is choose a time that you can stick to and make it part of your daily/weekly schedule. GET IT DONE! Sources: Sports Medicine About.com David W. Hill; Kirk J. Cureton; Mitchell A. Collins, Circadian specificity in exercise training, Ergonomics, Volume 32, Issue 1 January 1989, pages 79 – 92. Youngstedt, S. t al. Is sleep disturbed by vigorous late-night exercise?[, Medicine & Science in Sports & Exercise. 31(6):864-869, June 1999. Medarov, B.I. “Hour-to-hour variation of FEV1/FVC” Chest Medarov 126 (4): 744S.
44 Best Burpees Ever! Burpees – 44 Best Burpee Exercises Ever… 44 year old Funk Roberts shows you 44 Burpee Variations inspired by the 44 Best Bodyweight Exercise Video – LIKE, SHARE and COMMENT please Want a BurpeesSuck T-Shirt? – http://tinyurl.com/Dear-Burpees Click Here for more Burpee T-Shirts – http://tinyurl.com/Burpees-Suck-T-Shirts-Funk Burpee Exercises 1. Alternating Leg Raise Burpees 0:11 2. Med Ball Split Push Up Burpees 0:19 3. Plyo Lunge Burpees 0:28 4. Big Plyo Box Jump Burpees (Continuous) – 0:36 5. One Arm Dumbbell Clean and Press Burpees – 0:45 6. One Arm Battle Rope Burpees 0:53 7. Super Wall Burpees 1:01 8. Rotating Burpees – 1:08 9. Ghetto Fence Jump Burpees 1:17 10. Lambo/Wheel Barrow Burpees 1:27 11. Dumbbell Plank Side Shoulder Raise Burpees 1:31 12. Kegger Burpee Jumps – 1:40 13. Plank Knee to Chest Burpees – 1:49 14. Clean and Squat Burpees – 1:55 15. Push Up to Hindu Push Up Burpees – 2:03 16. BOSU Side Step Over One Legged Burpees – 2:12 17. Resistance Band Jumping Jack Burpees – 2:20 18. Killer Chain Burpees – 2:26 19. Lebert Side Hop Burpees – 2:31 20. 180 Degree Jump Burpees – 2:38 21. Alternating Side and Front Box Jump Burpees – 2:44 22. Grasshopper Burpees – 2:54 23. Bench Hop Burpees – 3:02 24. Leg Split Burpees – 3:12 25. Dumbbell Manmakers Burpees – 3:19 26. Plyo Wide and Close Grip Push Up Burpees – 3:26 27. Sandbag Zercher Curl, Squat and Overhead Press Burpees – 3:32 28. One Arm Burpees – 3:42 29. Big Tire Plyo Burpees – 3:49 30. Dumbbell Jump Burpees – 3:54 31. Side Rolling Burpees – 4:01 32. Ghetto Bench One -Two Arm Burpees – 4:10 33. Knees to Bo’s Pull Up Burpees – 4:17 34. Equalizer Side Jump Burpees – 4:26 35. BOSU Power Up Burpees – 4:33 36. Travelling Plyo Push Ups Burpees – Suchart Burpees – 4:43 37. One Leg Kick Back Burpees – 4:56 38. Plyo Push Prowler Burpees – 5:02 39. Side Shuffle Burpees – 5:09 40. Double Pump Sandbag Burpees – 5:16 41. Pull Up Burpees – 5:23 42. Side Hop Hurdle Burpees – 5:31 43. Split Plyo Box Toe Tap Burpees – 5:38 44. Slalom Hop Burpees – 5:46 Special Thanks to: Primal Movement – http://www.Facebook.com/primalmovement SST Canada – Oakville – http://sstcanada.com/oakville
In this video I demonstrate how to do the burpee exercise. One of the most common burpee injuries is the lower back and this video will describe ways to prevent back problems due to incorrect or sloppy technique while doing burpees. How to Perform a Burpee • Begin in a squat position with hands on the floor in front of you • Kick your feet backwards until you are in the push up position maintaining a straight back. • Without pausing, jump your feet back forward between your hands and jump up as high as you can. • Return to the start position • Make sure you explode up into the air • You should maintain a fast pace for this exercise If you have any Back Pain then check out this FREE Health Alert: 5 Pitfalls at the Gym Leading to Back Pain Download Your Free Health Alert Here It’s a unique and entertaining way using Mad Mitch, the Worlds Angriest Trainer, to show the 5 Pitfalls in the Gym Leading to Back Pain They call him the angriest trainer in the world because he can’t stand it when people do dumb stuff at the gym including dangerous exercises and horrible stretches.
Perform 50 reps of each exercise for time. Exercises (Advanced) 1. Burpee Thrusters (no Jump) 50 reps 2. Burpee Jumping Lunges 50 reps 3. Spiderman Burpees 50 reps 4. Side-to-Side Plyo Burpees 50 reps 5. Pull Up Burpees 50 reps 6. Mountain Climber Burpees (4 mountain climber’s and Jump) 50 reps Burpee 300 (Beginner to Intermediate) 1. Burpee Thrusters 50 reps 2. Burpee Jumping Lunges 50 reps (25 per leg) 3. Spiderman Burpees (Knees to Elbows) 50 reps (25 per side) 4. Side to Side Plyo Burpees – 25 Per side 5. Pull Up/Chin Up Burpees – 50 reps (25 pull ups – 25 chin ups) 6. Mountain Climber Burpees 50 reps (no jump) 50 Shades of Burpees Launch Special October 15-18 Trainer, Coach, Fitness Professional, Gym Owner www.burpeefinisher.com Athlete – Fitness Enthusiast www.fiftyshadesofburpees.com
Insane Intervals are specifically geared towards Lactic Acid Training via timed intervals. These are specific to shredding fat off the body as well as increasing overall conditioning. As it turns out, there’s a lot of people that have gained interest in Travis’ new hardcore, home-based training system and if you checked out Travis’ controversial report, you were probably shocked to find out that most HIIT routines out there are actually hurting you more than helping you for when it comes to building up more strength and lean muscle. In effort to fight against what Travis has called “HIIT Addiction”, he’s created a system of progressively built workouts that you can do in 24 minutes or less with just a set of kettlebells (or dumbbells) and your own bodyweight. And it’s this style of training that will not only blast away unwanted body fat, but will also build lean muscle, and get you stronger. Something that 99.9% of HIIT routines will NOT do. Either way, you’re gonna love Travis new Garage Built Body program that will not only help you save TONS of time, but will also help you yield the muscle and strength building results you want while also getting you lean and ripped. Insane Interval Training – From The Garage Built Body Workout Details: Insane Intervals are specifically geared towards Lactic Acid Training via timed intervals. These are specific to shredding fat off the body as well as increasing overall conditioning. For the first 40 secs perform the weighted “Iron” movement then rest 20 sec. Go directly to the next un-weighted “Bodyweight” movement for 40 sec then rest 20 sec and so on throughout the circuit. Rest 45 seconds and repeat for 3 full rounds ***For the 1st 30 secs you’ll perform the weighted “Iron” movement then rest 15 secs. You’ll then go directly to the unweighted “Bodyweight” movement for 30 secs then rest 15 secs and so on throughout the circuit. Insane Intervals a) DB / KB Goblet Squat ===> Bodyweight Squat –> Squat Jumps b) DB / KB Floor Press ===> Push Ups –> KB Push Ups c) DB / KB Double Bent Rows ===> Recline Rows – Supinated Grip –> Feet Elevated Recline Rows 45 sec REST between full rounds 2A) Tabata Interval – 20/10 x 12 Rounds (6 Rounds Each Movement) a) Burpee Thrusters b) Sit Outs 25 NEW Muscle and Strength Building Workouts w/ 9 Killer “Anytime” Complexes (FREE BONUS) and FREE 12 “Anytime/Anywhere” Bodyweight Workouts – Click Here
Bodyweight 500 For time perform 50 reps of each exercise. Do not move onto the next exercise until you have completed 50 reps. Make sure you set your GymBoss Timer. Exercises
- Sit Thrus – 50 Reps
- Rotational Prisoner Jump Squats – 50 reps
- Plyo Clapping Push Ups
- Abs Spring Ups – 50 Reps
- Side-to-Side Skater Jumps – 50 reps (25 per side)
- Mountain Climbers – 50 Reps (50 per leg)
- Inverted Rows – 50 reps
- Bear Crawls – 50 short passes
- Hip Thrusts – 50 reps
Fight Gone Really Bad Workout inspired by the Crossfit version designed by Greg Glassman for UFC fighter BJ Penn. FunkMMA version uses the same protocol as Crossfit Fight Gone Bad, but with different exercises. You will get fatigued and your techniques will breakdown. YOU will most likely hit the wall, but this workout is designed to help you improve your overall cardio, conditioning, endurance, power and mental toughness. The goal is for you to be able to get through this workout as your conditioning improves. You can use this circuit into your overall training 1-2 times per month as a test to gauge your fitness. 5-Minute Rounds Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds Count Your Reps! 1. Sprawls 2. Loaded Med Ball Jump Squats (30lbs) 3. Barbell Press Out Shuffles (25lbs) 4. Med Ball Explosive Push Ups 5. Dumbbell Abs Bicycles (10lbs)
Abs Finisher Workout Try this abs finisher workout at the end of your next training session. Jump Rope Ab Finisher # 2 – Rope My Abs Do the following circuit twice, resting for 1 minute between circuits. Jump Rope at an intensity that you can only do for 1 minute… remember, that’s why you get a full minute of rest between circuits! Do the following circuit twice, resting for 1 minute between circuits. Jump Rope or Jumping Jacks (1 minute) Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs) Jump Rope or Jumping Jacks (1 minute) Hand Step-ups or Hand Walk-outs (30 secs) Click HERE to Get 51 Abs Finisher Workouts - Jump Rope Ab Finisher # 3 – Jumpin’ and Climbin’ Do the following circuit resting only when needed. In the first circuit, you’ll perform 6 reps of both climbing exercises. In the next circuit, you’ll perform 5 reps of both climbing exercises. Continue in this fashion until you complete 1 rep of each climbing exercise. For the jump rope, you’ll perform 20 secs every circuit. Jump Rope or Jumping Jacks (20 secs) Jump Rope or Jumping Jacks (20 secs) Want 51 Abs Finisher Workouts
If you want to permanently improve your flexibility so you can do key exercises that boost your metabolism like squats and deadlifts, then you need to do a whole lot more than the typical stretches everyone knows… If they worked, everyone would be flexible and loose, but it’s clear when you look around the gym that we’re not! That’s why the 3D Flexibility System, developed by my buddy Eric Wong who trains pro athletes for a living, is truly a revolution in flexibility training – it addresses not just tight muscles, but also fascia, the joint capsule, neuromuscular factors and strength so that you get more flexible, stronger and more mobile. If you’re not addressing these other factors that keep you tight, you’re never going to make permanent gains! Check out these cool hip flexibility and hamstring stretch sequences that Eric takes me through. And if you like these stretches and want more, then go to the next page and learn more about Eric’s new Flexibility System. Hip Flexibility Band Stretch Sequence Hamstring Stretch Sequence – this is one of the most effective ways to stretch your hamstrings. Tight hips are huge problems that cause pain and injuries that prevent us from achieving our fitness goals and Eric’s new program shows you how to fix them. It gets my highest recommendation.