300 Workout Dumbbell Edition for 2015. Great challenge workout to help build muscle, strength endurance and mental toughness. Try this “300 Workout” challenge Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to set up your timer so you can time the length it takes you to Get It Done! 1. Racked Front Dumbbell Squats – 40 2. Alternating DB Floor Press – 50 (25 per side) 3. DB Renegade Rows 30 (15 Per Side) 4. DB Jumping Lunges – 30 (20 per side) 5. One Arm Push Press (Right) 20 6. One Arm Push Press (Left) 20 7. Bent Over Staggered Rows 30 reps (15 per leg) 8. Goblet Jump Squats 30 reps 9. DB Swings 50 reps
300 Workout Barbell Edition. Great challenge workout to help build muscle, strength endurance and mental toughness. Try this “300 Workout” challenge Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to set up your timer so you can time the length it takes you to Get It Done! Barbell 300 Workout 1. Floor Chest Press – 40 reps 2. Jump Squats – 30 reps 3. Cleans – 30 reps 4. Floor Windshield Wipers – 50 reps ( 25 per side) 5. Bent Over Rows – 30 reps 6. Push Press – 40 reps 7. Power Barbell Sprawls with Curl 40 reps 8. Deadlift – 40 reps
It’s hard to grasp just how strong gorillas are compared to humans. Everyone has heard the estimates that the average gorilla is 6 to 20 times stronger than the average man. Imagine if you were JUST twice as strong as the average guy? Wouldn’t that be awesome? Let’s talk about what “gorilla strength” means in terms of your average workout. Let’s say that a strong adult man can bench 300lbs; 6 times that would be 1,800lbs, and 20 times that would be 6,000lbs! How about the deadlift and squat? An average strong man should be able to deadlift two times his bodyweight, so if you’re 200lbs, you should be deadlifting 400lbs. That means Mr. Gorilla is out-lifting you by a whopping 2,000lbs (2,400lbs lift) to 7,600lbs (8,000lbs lift). On the squat, say the average strongman could lift 1.5 times his bodyweight, so 300lbs (again for a 200lb man); the gorilla could outlift you by 1,500lbs to 5,700lbs! Now, this is a wild oversimplification of measuring the strength of humans versus gorillas, but you get the point… those things are f#@$ing strong! While it’s probably not possible to gain that kind of strength without an exo-suit or insane genetic engineering, it IS possible to swing one of those jerks’ heads around like YOU’RE the beast. It’s called the Gorilla Clean, and it involves an alternating kettlebell clean movement with two 32kg (70lb) Gorilla Primal Bells. It might not be the same as lifting 2,000lbs plus, but it will test your strength like nothing else can and have you feeling like a beast before, during, and after your workout.
How to do the Kettlebell Gorilla Clean Exercise
Step 1 – The Starting PositionThe Gorilla Clean involves alternating two 32kg Primal Bells into the rack position. What makes it difficult is that you’ll need to time it perfectly to catch the kettlebell in the rack position while simultaneously locking your arm at the bottom and absorbing the impact with your legs. To make this transition happen smoothly, starting off correctly is essential. Rack the kettlebell up on one side, leaving the second kettlebell on the ground in between your feet. Remember that a proper rack position involves resting the kettlebell in the nook of your elbow, keeping your wrist straight; your forearm should be bent towards your centerline. Perform a kettlebell Front Squat with your free arm straight, pointing directly towards the ground with your palm out. At the bottom of the squat, find the kettlebell, firmly grasp the handle and stand up.
Step 2 – The TransferTiming the transfer of the Gorilla Clean is the most difficult part of the movement. To start, do a very short range squat while keeping your body as vertical as possible. From here, quickly stand straight up while dropping the kettlebell in the rack position towards the ground. At the same time, perform a Dead Hang Clean with the opposite arm. If done correctly, both kettlebells should be even with each other directly in front of you for a brief instant.
Step 3 – The CatchThe kettlebell that was hanging in front of you should be flying into the rack position, while the kettlebell that was in the rack position should be dropping towards the ground. While this is happening, you should be dropping your hips slightly to gently “catch” the kettlebells in the flipped starting position simultaneously. As soon as the kettlebells land, go back to Step 1 and repeat on the opposite side. Real badasses can perform the Gorilla Clean movement using two, 32kg Primal Bells for 20 reps without stopping for rest. Perfect your form, then see if you could do it! If you’d like to see this movement in action, check it out at https://www.onnit.com/academy/kettlebell-exercise-gorilla-clean/ Check out Onnit Academy for more Kettlebell Exercises. If want the Primal Bell, click the banner below: AUTHOR: Mark de Grasse AUTHOR BIO: Mark de Grasse is the Chief Fitness Officer of Onnit Labs, heading up the Onnit Academy. He is also the founder and editor of My Mad Methods Magazine, a publication dedicated to unconventional training methods since 2010. With a primary goal of bringing the greatest amount of people to an optimal “functional” standard, Mark has dedicated years of his life to networking with coaches and trainers who are willing to step outside the box when it comes to fitness. Working with hundreds of fitness professionals around the world, Mark collects their knowledge in the form of articles, pictures, and videos, and organizes them to make the greatest global impact. He is the editor, graphic designer, writer, and photographer of the publication. AUTHOR LINKS: - Personal URL: http://www.markdegrasse.com - Company URL: http://www.Onnit.com - Facebook: https://www.facebook.com/markdegrasseonnit - Twitter: https://twitter.com/markdegrasse - Instagram: http://instagram.com/markdegrasse
Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 full rounds Exercise List 1. One Arm Burpees 2. Judo Push Ups 3. Jumping Lunges 4. V-Ups 5. Skater Hops 6. Table Toppers 7. Ninja Jumps 8. Squat Holds (Wall) 9. Side Plank Reach Under 10. Side to Side Jumping Sprawls Do you like this workout? Grab your FREE 4 Week Bodyweight Program HERE
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 Get Over 200 Burpee Exercises and 52 Done For You Burpee Finishers HERE 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.
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)
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 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
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
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
Learn how eating fat can help you to burn fat from my good friend, former pro soccer player, Mr Universe and top Personal Trainer in Ireland, Darragh Hayes Article from Darragh Hayes - http://www.darraghhayes.com Personal Training is great Job, now when I say the word “Job” I don’t mean it, the word job that is in the literal sense. Can you really call something you love doing and get so much satisfaction from a “Job”? I can’t, I love what I do and changing people’s lives for the better is an amazing feeling! A Personal Trainer is not just someone who is there to train you but to construct a whole new you. This starts firstly by addressing your Nutrition. Did you know whether your goal is Fat loss or gaining muscle 80% of your battle is your diet! Too many people focus on training firstly and don’t actually realize that you will initially lose weight just simply by changing your diet and cutting out the crap or you will gain muscle by eating more! Believe it or believe it not but you can eat FAT for FATLOSS!! You WILL burn MORE fat if you take more in. I don’t mean go home and start cooking with heaps of cooking oil, no! There are specific kinds of oils you need to take for Fatloss! Omega 3 Oils, EFA’s or Essential Fatty Acids promotes your fat burning fire and increases the body’s ability to utilise stored carbohydrate as fuel. How cool is that? You can get your “Good Fats” or Omega 3 oils from various foods and supplements such as Oily fish. ie Omega 3′s “Good Fats” are derived from seafood such as EPA and DHA, cold water fish, ie. Salmon, Sardines, Herring and Mackeral and other foods such as Milled Flaxseed or Linseeds, Canola Oils, Nuts such as Almonds, Cashews, Brazil, Pistachios and Seeds etc.. There is also grass fed organic beef (which has a lower content of Omega3) and eggs make sure they are Omega 3 DHA eggs! Omega 3 Fish For Fatloss You may or may not have read something on this before if you were browsing through a diet website online or Fitness magazine but yes it is actually true! As you know I have a pretty Low Carb Diet so I take in plenty of “Good Fats” in order to consistently burn fat and I also use fat as my energy source while I’m training, yes I use FAT rather than Carbs! As it’s hard to consume the amount of Omega 3 necessary through food I take fish oil supplements in order to consume the kind of amounts I need! Omega 3 Fish Oils Some studies say that Krill Oil is actually a better supplement source than your typical omega 3 fish oil supplements. In research studies it’s suggested that the phospholipids, astaxanthin and vitamins and minerals specifically in krill oil work in combination with the omega 3 to create and all round better and stronger effect which means you use less too! Omega 3 Krill Oil for Fatloss In one research study Omega3 Krill Oil was tested on men and women in comparison to your average Omega3 fish oils and guess what came out on top? Krill Oil! Don’t get me wrong, your normal omeg3 tabs are good but Krill Oil are just that little bit better for you! Anyway.. They were given to men and women with high LDL Cholesterol and triglycerides, which is a known risk factor for heart disease. After the 90 day trial the proof was in the pudding so to speak. Omega3 Krill oil at its lowest dosage significantly reduced LDL Cholesterol (bad Cholesterol) and increased HDL Cholesterol (good Cholesterol) compared to normal fish oil supplements! The average fish oils barely lowered cholesterol and failed to lower triglycerides at all! Below is a chart showing how more effective Krill oil is in comparison to Fish Oil with equal to lower dosages -> Krill Fish Oil V Fish Oil Components of Krill Oil Eat fat and lose fat.. This is the way it works. If you want to burn fat you need to take in more essential fatty acids, you also need to stagger your calorie intake, when you are in a calorific deficit and you have fatty acids in your blood stream you then use them, the FATS as energy to fuel you! Hence you will burn even MORE bodyfat.. how cool Omega 3 fatty acids are hugely important during the fat burning process, remember the fatty acids you take in are used as energy in the fat burning process. This is called Beta Oxidation and is required to burn fat even if you’re in a state of fasting. You can also take omega 3 fats with your meals as this will lower the glycemic load of the food.. what this means is, if you’re eating a meal consisting of anything that will spike your insulin levels, the omega 3 fatty acids will help to lower the levels of the spike. So whether your goals involve getting bigger, getting shredded or maintaining you should never avoid taking your Omega3 polyunsaturated fats! Darragh Hayes BBS CPT NCEF Personal Trainer Dublin |Cover Model Body Personal Training The ABS Gym in Temple Bar, Dublin 2 - http://www.darraghhayes.com/eat-fat-for-fatloss/
Hey! I have a guest post and video for you today from my friend Forest Vance. Enjoy! How to Do A One Arm Push Up – Forest Vance – Body Weight Strong The one arm push up is definitely a strength-based exercise, however there’s a lot of technique involved. Using these tips, many of you will be able to go from never having done a one arm push up to being able to do five or more. You do need to have a base level of strength to do a one arm push up. You need to be able to do at least 30 solid standard push ups. So if you’re not up to that level yet, practice your push ups and progressions – we take you through those in the Body Weight Strong program. We show you how to go from knee push ups to hand elevated push ups, then standard and feet elevated push ups. To practice getting into position you can do a couple of exercises. One thing you can do is elevate your off hand on a medicine ball or kettlebell. Practice putting most of your weight on the working arm and just using a little bit of weight to stabilize on the opposite arm. While you’re practicing your goal is to use less and less help with the off arm. Another way to practice getting into body position is to elevate your hands. So you can use a bar or something similar to practice the one arm push up at an incline. This will help you get the proper muscle recruitment pattern and get into position to feel the actual movement. Now you’re going to try the actual one arm push up. So arms should be close into your body, you’re going to slightly turn so that your shoulder comes in towards your hand, and then push away as you push up from the floor. Body is tight, and you are pushing away from the floor kind of like a corkscrew. Down and push it up. So there’s your progression for a one arm push up. I hope that’s helpful for you. Put those moves together and practice. I look forward to hearing your success in mastering your first one arm push up. If you like this workout, make sure you check out the full Body Weight Strong program Great stuff there Forest! Thanks for sharing. I’m off to go knock out some one arm push ups myself!!
The wife and I have recently been juicing like crazy. It’s been a few months now and the health benefits of juicing fruits and vegetables are huge. Today I am going to show you a video of one of the many recipes that we have use. Of everything we’ve done over the last few years, juicing has been one of the most important steps I’ve taken to achieve bigger gains and feel like a million bucks. Plus juicing is very beneficial to athletes; those that want to build muscle, weight loss or burn fat. Funky Detox Madness The beet, cucumber and carrots in this blend work like maniacs at cleaning your digestive tract and your kidneys. • 4 1/2 large carrots • 1 piece of ginger • 1 large beet • 3 cucumbers • 2 pears Remove the stem end of the beet (unless it’s organic) and the tops from the carrots before juicing. Top 10 Juicing Benefits and 101 Great Recipes (Video) This post is a bit lengthy but it’s essential you understand the top ten benefits of juicing and why juicing can have such a huge impact on your muscle building and fat loss goals. These aren’t in any particular order – they’re all essential so get focused and lets dive in. 1. Wider range of micronutrients Very few men get anywhere near the micronutrients they need from whole foods, specifically whole vegetables and fruits. We are very good about watching that protein intake, but take in far fewer than the 16-20 daily servings of vegetables and fruits we need for optimal health. Instead, we load up on hundreds of dollars’ worth of highly processed nutritional supplements. Unfortunately, those nutritional supplements are often made with inferior ingredients and even those end up being largely destroyed by the digestive process, never making it to our muscles, immune systems and organs where they’re needed. Juicing allows you to get those 16-20 servings of fresh vegetables and fruits in as few as two servings a day and to get a huge variety of those whole foods. This supplies your body with a huge dose and variety all of the vitamins, minerals and antioxidants that you need to optimize both health and growth. 2. Improved immune system Those antioxidants that you will get through juicing fresh vegetables and fruits will have an enormous impact on your immune system. You might not think your immune system has much to do with building muscle, but that couldn’t be further from the truth. Our immune systems work on a triage system. They take the resources they have available (such as antioxidants) and distribute them based on priority. Unfortunately, building bigger biceps is not very high on that list of priorities if you’re not getting an abundance of micronutrients. Your immune system is more concerned with fighting infection, battling the effects of stress and free radicals, getting rid of toxins, wastes and bacteria in your digestive tract and several other more urgent tasks. If you have any resources left over, then your immune system may spare them for repairing and rebuilding muscle fibers. Juicing gives you that surplus of micronutrients so that your immune system has plenty left over for muscle recovery and muscle building. 3. Improved digestive health The typical Westerner has a digestive system that is functioning far below optimal levels. Not only do we eat a ton of junk, but we also just don’t eat enough fresh fruits and vegetables to detoxify our bodies or clean out our digestive tracts. This causes a few serious problems that affect not only our overall health but our muscle-building goals as well. First, we’re in an almost constant state of malnutrition. Not only do we not take in enough vitamins, minerals and antioxidants; we also don’t absorb the micronutrients we do eat. Vitamins, minerals, and antioxidants are absorbed in the small intestine. If that small intestine is packed with toxin and waste build-up, the body isn’t able to absorb those micronutrients before they’re pushed right out of the body. In effect, all of those micronutrients are going right into the toilet. If you’re not sure what this has to do with building muscle, let’s look at Vitamin C. Vitamin C is the key micronutrient used to repair and regenerate your body’s cells. But our bodies don’t make Vitamin C and they don’t store much of it, either. You have to get plenty of it every day. Unfortunately, your body is going to use that triage system we talked about earlier and since it needs that Vitamin C for every one of your body’s trillion or so cells, repairing muscle fibers broken down during your work out this morning may be low on the list. A sluggish digestive system also hampers the balance of hormones such as insulin, testosterone and cortisol and makes it difficult for the body to burn stored fat as energy. Correcting your digestive system through mega-doses of vitamins and other micronutrients is essential to being able to lose fat and build new muscle. 4. Juicing provides micronutrients that are more bio-available Juicing doesn’t just provide you with a huge supply of micronutrients; it also provides them in a more bio-available form. The process of juicing removes most or all of the fiber from whole fruits and vegetables. Because there’s no fiber, the foods don’t have to be broken down in order to extract the micronutrients. They hit your bloodstream immediately and are able to be used right away to nourish your muscles and the rest of your body. Also, because the fruits and vegetables have been juiced in a raw state, there’s no degradation of the nutrients through cooking. 5. More energy, from a healthy source Juicing is one of the best things you can do to increase your energy levels. Because all of those B-vitamins and other micronutrients have a straight shot to your body’s cells, drinking a glass of juice is like downing an espresso. This means you have the energy to make it to the gym even after a hard day and that you can work out harder when you get there. 6. Fighting inflammation and winning Our poor diets and sickened digestive systems have resulted in most of us suffering from some degree of chronic inflammation. Inflammation is the root cause of many serious illnesses, such as heart disease and stroke, but also interferes with your muscle-building goals. It can seriously slow down the muscle recovery process and can also lead to metabolic syndrome, which will result in fat storage rather than fat loss. Two of the biggest causes of inflammation are oxidative stress and high blood sugar. Juicing helps with both. The antioxidant content in all of the fresh vegetables and fruits help battle the free radicals caused by oxidative stress and increased insulin sensitivity prevents metabolic syndrome. 7. Hormone balance and regulation I’ve already talked about the positive impact juicing can have on insulin levels and insulin sensitivity. But the antioxidants in your juices, especially those from deeply colored produce such as beets, red peppers, berries and carrots, are also known to help lower cortisol levels. Less cortisol in your bloodstream stimulates your body to let go of stored fat, turning it back into glycogen to be used as fuel for your muscles. 8. Faster recovery for faster gains Because of the immediate and regular supply of antioxidants you will be getting through juicing, you will experience a huge improvement in muscle recovery. Not only will your immune system have the resources to rebuild muscle tissue, but corrected insulin levels mean better oxygen uptake by your muscles, speeding the recovery process even more. 9. Increased testosterone levels The same antioxidants and phytochemicals that decrease cortisol also help to increase testosterone levels. Increased testosterone means bigger gains and greater strength to keep achieving those gains. 10. A multi-step attack on body fat As I’ve explained in several other points, juicing can be a huge help in helping you to burn stored fat so that you uncover those muscle gains and see serious definition. Lower insulin and cortisol levels signal your body to turn stored fat back into glycogen and burn it as fuel. A digestive system working at optimal levels means faster metabolism and greater nutrient absorption, which speeds fat loss and prevents new fat from being stored as well. Higher energy levels help to power you through your workouts and propel you to the next level. In addition to these muscle-building benefits, you’ll feel cleaner and lighter, have much better memory and focus, have more stable moods (due to blood sugar regulation) and even better erections from the increased testosterone. As an extra bonus, you’ll save a ton of money on supplements that you no longer need. This is why I’m so excited about introducing you to fitness expert, Vince DelMonte and what’s he’s done with health expert, Drew Canole, to bring you Get Juiced: 101 Muscle-Charging Juicing Recipes for Men, Women & Athletes You don’t have to spend a lot of money to start juicing and you don’t have to spend a lot of time doing it once you do get started. A couple of minutes a couple of times a day are all it takes to see serious results in just a week or two. I’ve showed you ten great reasons to make juicing a part of your training, fat loss or muscle-building program. I can’t think of a single reason not to include it. Now that you know the benefits, it’s time you learn the best juicing recipes. Pick up a copy of their brand new recipe guide, Get Juiced: 101 Muscle Charging Juicing Recipes Get Juiced: 101 Muscle Charging Juicing Recipes (+10 reasons you’ve STOPPED building muscle)
Metabolic Bodyweight Workout This is a great bodyweight workout to help build muscle while burning fat. This is a full body circuit that targets arms, legs, back, chest, core using plyometric, animal flow and body weight movements. “Heat Wave” Workout – 10 Exercise Circuit Perform as many reps as possible for each each exercise one after the other for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 full rounds. Intermediate – 45 sec – 15 sec intervals Beginner – 30 sec – 30 sec intervals 1. Alternating Single Leg Bombers 2. Inverted Rows 3. Lunge Jacks 4. Toe Grabs 5. Explosive Jumping Jacks 6. Mountain Climbers 7. Thai Squats 8. Crab Walks 9. Sprawls 10. Opposite Arm and Leg Raises
This is for those that want to break through to the next level! Goals are the backbone of any successful effort, be it your career, your education, financial goals, martial arts training and physical well being like losing weight and improving your overall fitness. Most people know that they have to set goals but they may not know how to or they may lack the two most important things to do so; motivation and self- confidence. Today I am going to share with you the surefire strategy that I use weekly to SMASH through and CRUSH my goals regularly. The secret sauce to successfully achieving your goals is using what’s called the S.M.A.R.T system– Specific, Measurable, Achievable, Realistic and Timely. Let’s break this down further for you using the example of Carl and his sparring sessions. Currently my friend Carl can spar for three full five-minute rounds without taking a break. He wants to increase the amount of rounds he can spar before his next big fight, which is in 8 weeks. BE SPECIFIC A specific goal has a much greater chance of being accomplished than a general goal. Specifics help us to focus our efforts and clearly define what we are going to do. When you are starting on a journey to achieve a goal you need to commit to it. Commit by writing it down on a on paper. To make this more straightforward you want to specify the What, Why and How’s of what you want to happen: • WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc. • WHY is this important to do at this time? What do you want to ultimately accomplish? HOW are you going to do it? (By…) EXAMPLE: Using our sparring scenario. A general goal for Carl would be I want to increase the number of round I can spar without resting. A more specific goal would be, I want to increase the number of rounds I can spar without resting from 4 to 8 rounds by going to sparring class 2x per week and using Funk’s metabolic workouts 3 days a week to help improve my overall conditioning. MEASURABLE Creating concrete ways to measure your progress towards reaching your goals are key. If you can’t measure it, you can’t manage it. During your process there are usually several short-term or small measurements that can be tracked on your way to your goal. Choose a goal in which you can measure your progress and see change. How will you see when you reach your goal? Be specific! When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goals. EXAMPLE: Carl will measure his progress my constantly challenging himself to add an extra round in each week and gauge where he is at in journey. He wants to last 6 sparring rounds straight, so he can measure this by testing his conditioning each week. ACHIEVABLE/ATTAINABLE Goals you set which are way too far out of your reach, you probably won’t commit to doing. You may have great intentions, but subconsciously you will remind yourself that it’s too much and you will stop from even giving it your best try. When you identify the goals that are important, you will develop attitudes, abilities and skills to reach them. You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. EXAMPLE: Carl can break down his big goal of increasing his sparring to 8 rounds by aiming for a 2 round improvement by week 4. He knows that it’s achievable and when he sets the goal to get to 6 in the first 4 weeks and achieves that, aiming for another 2 rounds will keep you motivated with the feeling of success. BE REALISTIC Your goal must represent an objective that you are both willing and able to work at. A high realistic goal is easier to reach than a low one because the low goal has low motivation. A goal should be both high and realistic. You are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress and you have the passion to complete it. EXAMPLE: Carl could have set his goal at increasing to one more round of sparring in 8 weeks, but that would be too low, motivational and defeat the purpose fo getting better and setting high standards. BY setting it to 4 more rounds, even if Carl gets 3 more rounds and is able to spar for 7 rounds non-stop, that is still a substantial improvement from his current 4 round pace and the 5 rounds that he would have had if he set a low goal! TIMELY Setting a timeline for a goal is the probably the most important step in the S.M.A.R.T. system. IF you don’t set a time, then your commitment is too vague, there’s no urgency and you will most likely end up quitting. Putting and exact end point on your goals gives you a clear target to work towards. EXAMPLE: Carl can finish off this goal setting process by setting his target date as the sparring session that happens 8 weeks from today. Everyone will benefit from goals and objectives if they are SMART. SMART, is the instrument to apply in setting your goals and objectives.
Just thought I would share highlights of one of my weekly Conditioning for MMA Classes where we use metabolic bodyweight circuits. Here are some highlights of this deadly 3 round, 10-exercise circuit. We had 3 fighters that were preparing for upcoming MMA bouts in March 2014. I run weekly conditioning classes at Evolucao Thai and MMA School in Toronto. http://www.evolucaothai.com Conditioning Class (Highlights of Rd 2 & 3) Perform as many reps as possible of each exercise for 60 seconds followed by 15 seconds rest. Rest for 2 minutes and then repeat for 3 full rounds. Metabolic Circuit 1. Side to Side Burpees/Double Burpees 2. Judo Push Ups 3. Rotating Jump Lunges 4. V-Ups 5. Explosive Jumping Jacks 6. Mountain Climbers 7. Jump Squats 8. Kick Ups 9. Plank Raises 10. Sprawl with Knee
Density Bodyweight Training and Abs/Core Circuit Density Circuit Perform each exercise for the prescribed reps and complete AMSAP (As Many Sets As Possible) in 20 minutes. Density Circuit
- Dips x 5 reps
- Jumping Lunges x 10 reps (each leg)
- Ring Chin Ups/Pull Ups x 5 reps
- Jump Rope Sprints x 20 (each leg)
Juicing for Muscle Growth, Fat Loss and Combat and Sports Athletes Juicing is an incredible nutritional resource for anyone who wants to achieve optimal health and might be the MOST IMPORTANT dietary habit. Super-Green Energizer This is a mix of some of the most nutrition-packed greens will rev up your energy like nothing else. The kale and collards also contain a pretty good portion of protein. This is an excellent green juice to use first thing in the morning. • ½ cup kale • ½ cup spinach • ½ medium cucumber • 3 stalks celery • ¼ head of Romaine lettuce • ½ large lemon • 2 sweet apples • 1-inch piece of ginger Be sure to remove the seeds from the apples before juicing and the remove the “feathers” from the fennel as well. They can make the juice too bitter. Do you want over 101 Juicing recipes for fat loss, muscle growth and overall health. Click Here for http://funkmma.com/site/JuicingRecipesMuscleandFatLoss Juicing is an incredible nutritional resource for anyone who wants to achieve optimal health and might be the MOST IMPORTANT dietary habit. In summary: • Juicing delivers a ton of vitamins, antioxidants and enzymes with minimal time and minimal calories • It will boost your immune system • Help correct hormonal imbalances • Prevent nutritional deficiencies that can slow growth • Heal your digestive system • And give you an enormous amount of energy • Juicing is also one of the best ways I know to lose body fat and still get a maximum dose of nutrition in your diet every day Do you want over 101 Juicing recipes for fat loss, muscle growth and overall health. Click Here for http://funkmma.com/site/JuicingRecipesMuscleandFatLoss
MMA Conditioning For Fighters Session #5 This is a highlight of bodyweight circuit from MMA Conditioning session at Evolucao Thai and MMA School, preparing all fighters for upcoming MMA fights throughout the next month. The metabolic circuit that targets strength and muscular endurance, core and abs, explosiveness, anaerobic cardio, agility, speed and mental toughness. Bodyweight Circuit Perform as many reps as possible of each exercise one after the other for 60 seconds of work followed by a 15 seconds rest. Complete all 10 exercises, rest for 2 minutes and repeat for 3 full rounds. Warm up prior and stretch after this workout. Exercise 1. Burpee Kick Outs 2. Push up and Front Arm raise 3. Side to side plyo lunges 4. Abs Spring Ups 5. Alternating Knees 6. Cross Body Mountain Climbers 7. Wall Walks 8. Alternating Arm and Leg Raise 9. Walking Planks 10. Side Shuffle Sprawls CLICK HERE TO GET YOUR 4 WEEK BODYWEIGHT PROGRAM FOR FIGHTERS
Here is the one that you can try, that I did yesterday after my workout. It’s deceivingly tough but effective. (not gonna lie to you, my abs were burning after this routine) Core Blaster Workout #10: Move from one exercise to the next resting only when needed. Complete two full rounds. X-Body Mountain Climbers: 60 reps (30 each leg) Ab Scissors: 20 each leg Side Crunch: 20 reps each side Russian Twist: 60 reps total Repeat 2 times resting only when needed. If you like this abs workout and want 51, ZERO EQUIPMENT abs and core routines that take no longer than 4 minutes and help you get rid of the belly fat and strengthen the abs then CLICK HERE
Today I have 2 workouts from my good friend Dennis Heenan’s Superhero Abs program using his interesting technique called “Abs Sequencing Triangle” You can find extremely fast results following this technique. See, when it comes to training your abs there are three main components that you must focus on: 1. Indirect core training 2. Direct Hybrid Focus 3. Direct core training => Learn more about the Abs Sequencing Triangle here Each one of these plays a major role in the results you see in your midsection. The indirect core training allows you to hit larger muscle groups and as a result causes your energy expenditure to skyrocket. And when energy expenditure is high, so is your fat burning. Direct Hybrid Focus takes your ordinary core exercise and puts them on steroids… OK not actual steroids, but it does make them A LOT more effective when trying to “build and burn” at the same time. Finally, we have our direct core exercises. Exercises that focus on sculpting your abs so they look nice when that ugly belly fat finally gets blasted from your midsection. It’s these three simple techniques, that when combined, allow your body to see its best fat burning results ever.” Watch these two workouts. The first uses his Abs Sequencing Triangle Core Cardio Crushers #3 Spidy Seconds Climb Move from one exercises to the next resting ONLY when needed. Rest 60- second between full rounds and repeat 3 total rounds. Squat to Squat Jump: 20 seconds Side Plank Dips: 30 seconds each side Burpees: 40 seconds Buzzsaw Planks: 50 seconds Rest up to 60-seconds and repeat 3 total rounds. 28 days to ripped abs using Superhero Abs program – CLICK HERE Core Blaster Workout #5: Move from one exercise to the next resting only when needed. Complete three full rounds. V-Sit Up: 15 reps Ab Wheel Rollout: 15 reps Planks: 60-90 seconds Repeat up to 3 times, resting only when needed. 28 days to ripped abs using Superhero Abs program – CLICK HERE CLICK HERE TO GET RID OF YOUR BELLY FAT AND FINALLY SEE YOUR ABS
“CHAOS EXPOSURE” Training (2 Videos) As you may know I’m always looking for what’s new, and what’s giving people the best in REAL-WORLD results. The other day my buddy Travis Stoetzel, who’s an awesome strength coach and high level Crossfit competitor just released his newest (and BEST) program for people who are looking to get themselves literally into the best shape of their life or in his words, to “transform yourself into a complete badass”. His new system is called the Unbreakable BADASS Blueprint 2.0 Seriously, that’s the name of the program and trust me, just by looking at what Travis has laid out within this newly evolved system has got me super excited in giving this program a full go, especially with my fighters. He calls the special programming within his new training system, “The Controlled Chaos” method and from the video of my session yesterday, it’s exactly that. Travis defines his “Controlled Chaos” method as being the perfect blend of focused strength work, power training, and intense conditioning all mixed together into near perfect progressive-based training program. Learn more about this training and the new Unbreakable Badass Blueprint 2.0 – http://funkmma.com/site/ChaosTraining “CHAOS EXPOSURE” Training Video #1 In this video I go thought 2 different CHAOS EXPOSURE Session set ups (tomorrow I will show you 2 more) “Grinders” Complete For Time: Deadlift x 3 @ 185 Burpee x 30 Deadlift x 6 @ 185 Burpee x 25 Deadlift x 9 @ 185 Burpee x 20 Deadlift x 12 @ 185 Burpee x 15 Deadlift x 15 @ 185 Burpee x 10 -Longer higher rep / volume based conditioning session-Focus is to test your overall capacity and mental strength-Break when need be — just need to focus on chipping away at the session piece by piece-Builds physical and mental strength, plus overall strength and endurance capacity “Strength / Power Metcon” 4 Rounds For Time Of: a) Deadlifts @ 315 x 12 b) Burpee x 24 -Short, strength based metabolic conditioning based session-Focus is on speed, power, and efficiency against the clock — it’s you against time-Little to no breaks if possible-Build lactate acid threshold, power and strength endurance “CHAOS EXPOSURE” Training Video #2 In this video I go thought 2 more CHAOS EXPOSURE Session set ups (tomorrow I will show you 2 more) This is a perfect blend of strength and conditioning to end off your regular strength workouts or combat skill-training session. Kardio King – Get yourself ready for these as their designed to be lung burners that will help build up your overall ability to handle longer, slow-based conditioning sessions blended in with strength and power based movements. Interval / Pace Training – These include AMRAP sets, power repeat’s, and time based intervals all designed to help you improve your lasting ability to be powerful and strong even while tired again and again and again. Do you want more Chaos Exposure sessions and strength workouts? Click HERE “Kardio King” 3 Rounds For Time Of: a) Burpee x 10 b) Deadlift x 2 @ 405 c) 800m Run -Longer based cardio conditioning based session -Focus is on adding in a endurance / cardiovascular focus while also blending in a bit of strength for fun -Little to no breaks if possible – use the run or burpees as “breaks” -Builds cardiovascular system and strength depending on how you set it up “Interval / Pace“ 10 Rounds NOT For Time Of: a) Deadlift x 5 @ 315 b) Burpee x 10 ***Rest 1 Min between rounds -Short bouts of HIGH intensity work -Focus is on going at a 95-100% effort for each round without letting effort drop off in later rounds -Blends light to heavy strength work with moderate rep light weight / bodyweight work -Strategic breaks are used to help keep intensity HIGH during work periods -Improves lactate acid threshold and recovery, plus strength and power endurance Do you want more Chaos Exposure sessions and strength workouts? Click HERE
The 300 Workout – “Rise of the Abs” this is a highlight of a live abs finisher that I did with the Fighters Conditioning Class at Evolucao Thai and MMA School This is a 300 Workout with 10 exercises for totally of 300 reps Training abs is key to developing a strong and solid midsection to absorb impact doing Martial Arts training and competition. The 300 Workout: Rise of the Abs Perform 30 reps of each exercise one after the other with little to no rest in between. 10 Exercises = 300 reps 300 Workout – Rise of the Abs 1. Hip Raises 2. Abs Spring Ups 3. Left Side In and Outs 4. Right Side In and Outs 5. Abs Bicycle 6. Leg Raises 7. One Leg Alternate V-Ups 8. Oblique Crunches Right 9. Oblique Crunches Left 10. Crunches In order to see your abs and get the six-pack abs you need to have clean nutrition. Click here for full Meal Plans for Fighters and people that want to look like one – http://www.funkmmanutrition.com
“Burning Down The House” ) Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Complete all 10 exercises, rest for 2 minutes and complete for 3 full rounds. 1. Knee Slap Burpees 2. Side Arm Raise Push Ups 3. Forward and Reverse Lunge 4. Knee Grabs 5. High Knees 6. Bent Over Speed Rows 7. Side to Side Mountain Climbers 8. Plyo Sumo Squats 9. Wide and Close Leg Planks 10. Kick Ups
BODYWEIGHT WORKOUT This is a highlight of the conditioning for fighters class at Evolucao Thai and MMA School. This session was amazing as all fighters gave 100% during each interval and there was lots of energy in the room. Bodyweight Workout #11 Perform as many reps as possible of each exercise for 60 seconds of work followed by 15 seconds rest. Complete all 10 exercises and rest for 2 minutes and finish 3 full rounds 1. Burpees 2. Push Ups 3. Low Jumping Lunges 4. Full Spring Ups 5. Tuck Jumps 6. Mountain Climbers 7. Up – Downs 8. Bear Crawls 9. Side Plank Reach Under 10. Sprawls http://www.evolucaothai.com
Beginner Metabolic Circuit (Home Workout) Instructions: Perform each exercise for 30 seconds of work followed by 15 seconds rest one after the other with no rest. Rest for 2 minutes and repeat for 3 full rounds 1. Burpee 2. Pushups 3. Stationary Lunge 4. Leg Raises 5. Jumping Jacks 6. Bent Over Speed Rows 7. Mountain climbers 8. BW Squats 9. Plank 10. Running on the spot Metabolic Bodyweight Blaster – “Explosion” MBB Workout Instructions and Protocol Each circuit is performed the same way. You complete as many reps as possible of each exercise for the allotted time with the rest periods in between. After you complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds. In the workout descriptions below, each one is laid out for 60-15 sec protocol (60 seconds of work, followed by 15 seconds rest) -Beginners- 30 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Total Workout 30 Minutes -Intermediate- 45 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Workout Time – 36 minutes -Advanced- 60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Workout Time – 41 Minutes Workout 12 – Explosion 1. Mountain Climber Burpees 2. Grasshopper Push ups 3. Jumping Stationary Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch) 4. Abs Russian Twists 5. Alternating Side Knee Raises 6. Reverse Leg Raises 7. Wide Grip Mountain Climbers 8. One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side) 9. Plank with Alternating Leg Raise 10. Fusion Glide
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A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight, improving athletic performance, reduce your risk of injuries and functioning effectively throughout your daily life activities. There are many different ways to train your core. In this workout we will be focusing on plank variations to strengthen the abdominal core region. Planks may not look like much but they are one of the best exercise variations to building strong abs from the inside out. This is an often over looked exercise but every minute you spent planking will never be a waste of time. Planks train your abs to be in a contracted state when your spine is in a neutral position. Most other abs exercises require either flexing forward of the spine or your lower or upper trunk to rotate forward. Planks are also a great exercise to use if you have a back injury, like myself. I am currently suffering from sciatic nerve radiation and am limited to the flexion that I can do, but using plank variations allows me to continually train my abs and strength the core. The side plank variations in this workout are key for oblique development without adding bulk. Because side planks are isometric in nature you do not need to worry about adding muscle to that area. Warning: Don’t ever do those side bends where you hold a dumbbell in one arm and bend against resistance…this will build size to your oblique muscles. Bigger obliques aren’t what you are aiming for. Core Crusher Circuit Finisher This is a follow along Core Crusher finisher that I used at the end of my conditioning class the other day. It uses 10 plank variations done of time intervals. You can use this as a standalone abs strengthen circuit or at the end of your regular training session. Perform each exercise for 30 seconds followed by a 5 second rest. Complete 1-2 rounds (Take 60s rest if 2 Rds) Exercise List 1. Plank 2. Plank Alt Arm Raises 3. Plank Body Raise 4. Side Plank Leg Lifts (Right) 5. Side Plank Leg Lifts (Left) 6. Plank with Alt Leg Lifts 7. Spiderman Planks 8. Side Plank (Right) 9. Side Plank (Left) 10. Walking Planks
I am so excited to launch my new Metabolic Bodyweight Blasters (MBB) program to you today These are the perfect full body workouts that you can implement into your overall strength & conditioning training to help with your cardio, muscular endurance, explosive power, core strength, lactate acid threshold and burn a ton of fat. The best part about the MBB program is that you can do each workout at home without any needing equipment. So there is no need to hit waste time going to the gym. You need little space and time to get these done, so you can continue to improve your overall conditioning and performance as an athlete. If you are a trainer, coach or gym owner, not you have 30 done for you bodyweight workouts that you can use with your fitness groups, clients and athletes, knowing that it will get them results. Metabolic Bodyweight Blasters <= 60% Off Launch Special 4 days only! My new Metabolic Bodyweight Blasters (MBB) are the perfect workouts for you to use to get noticeable results in a very short period of time. Check out what you get with new program - MBB Training Guide - With the MBB Training Guide you will learn the power of metabolic training using your bodyweight. You get 30 Bodyweight Circuits and over 250 different exercises to keep your sessions fresh and challenging. I will also breakdown how I develop each bodyweight circuit and give you the exact template I use so you can create your own. - 14-Week Program Schedule - If you want a more structured program, then follow the done for you 14 Week MBB schedule that will take you through 3 phases and progressively get more challenging so you can continue to shock your muscles to grow and body to burn more and more fat. Everything is easy to follow and laid out so all you need to worry about is getting the workout DONE! - 30 MBB workout demo videos (downloadable) – Each workout has a short demo video of all the exercises so you can watch, learn and perform each workout correctly and safely. You can download them to your computer, tablet or smartphone. - Pre warm up and post workout stretch videos – You will also get access to my famous full body warm and dynamic stretch along with my post workout stretch routine to ensure you recover fast, decrease chance of injury and stay on course throughout the 14-week program. Metabolic Bodyweight Blasters <= 60% Off Launch Special 4 days only!
Try this upper body strength workout taken from the new Body Weight Strong 2.0 program Upper Body Training Day ** IMPORTANT – see the exercise progressions section at the back of the book to see exactly what movement YOU should be performing for each set. Also be sure to watch the coaching videos to see technique tips for each exercise. (Exercise pair 1) – chin up (underhand grip) progression – 30 – 45 sec AMRAP (as many reps as possible) – pike press progression – 30 – 45 sec AMRAP (as many reps as possible) Rest for 30 seconds between exercises. Do them back and forth, circuit- style. Do three total sets of each exercise. Rest for about 60 seconds, and then move onto: (Exercise pair 2) – Inverted row (overhand grip) progression – 30 – 45 sec AMRAP (as many reps as possible) – Dip progression – 30 – 45 sec AMRAP (as many reps as possible) Rest for 30 seconds between exercises. Do them back and forth, circuit- style. Do three total sets of each exercise. Rest for about 60 seconds, and then move onto: (Exercise circuit) – no weight overhead squat – 14 reps – burpee with push up – 7 reps Do four rounds of the above circuit. Try to beat your time each workout. GRAB YOUR COPY OF THE NEW BODY WEIGHT STRONG 2.0 12 WEEK PROGRAM – CLICK HERE
Great circuit I learned this weekend at the TRX Suspension Training Workshop. This is fantastic for strengthening the core using 2 exercises: TRX Buzzsaw and Side Plank. You will before each exercise for the prescribed reps and time below. Once you have completed one set, rest for 60 seconds and repeat for 2-3 sets. Use this workout 1-2 times per week along with other abs and core circuits. IF you find this difficult, then most likely your core is weak and need some work. You can also perform this circuit using your own bodyweight to help improve your core strength. TRX Core Circuit TRX Buzzsaw – 5 reps Side Plank Right – 20 seconds TRX Buzzsaw – 5 reps Side Plank Left – 20 seconds TRX Buzzsaw – 5 reps (Make sure that you lower the TRX handles to knee level, so that foot cradles are at mid calf length) For over 190 suspension training movements + 27 suspension training workouts and 20 weeks of training check out Suspension Revolution
How many push ups can you do in 4 minutes. Great challenge originally created my strength and conditioning coach Martin Rooney of Training For Warriors The Rules Begin the test in the up position. Start the timer before the first descent. For a rep to count, you must go all the way down until the elbow is at least at a 90-degree angle (chest 2 inches off the floor) and lock out the elbows at the top. The core must stay locked and move up and down with every rep using the toes as the fulcrum of the movement. You can rest/stop whenever you want, but the clock must keep running. Poor reps in terms of body position or putting down a knee before a rep is completed don’t count toward the total score. Stop counting when 4 minutes have elapsed and record your score. Rooney’s Rating Scale Below Average: Under 49 Average: 50-84 Good: 85-109 Excellent: 110-139 Extraordinary: 140+
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Here is a highlight of my conditioning class form last week at EvolucaoThai.com This week I crushed the crew with a metabolic bodyweight circuit followed by abs and core training. I love metabolic bodyweight training because it’s a great way to burn fat, while building lean muscle, improving cardio and improving mobility. Using bodyweight exercises is generally better on the joints and will make them stronger while decreasing chances of injury. The abs training at the end of the workout is essential to help strengthen the core and build your six-pack midsection Add Metabolic Bodyweight circuit’s at least 3X per week if you want to get amazing results. Abs and core should be trained at least 3X per week. Bodyweight HIIT Circuit Do 2 rounds of this 10-exercise circuit. Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other with no rest in between. Rest for 2 minutes and finish 2-3 rounds Abs and Core Finisher As a finisher complete one round of each exercise one after the other for 1 minute followed by 10 second rest. Exercise List Burpee Kickouts Push Up Alternating Leg Raises Forward to Reverse Lunge Static Leg Raise Alternating Front Kicks and Knee Strikes Table Top Triceps Press Sprints Low Pulsating Squats High Plank Dynamic In and Outs Sprawls Exercise List Low Plank Leg Lifts Hip Thrusts High Side Plank Right High Side Plank Left Leg Raises Plank Oblique Tucks Right Plank Oblique Tuck Left Abs In and Outs
Each year I highlight the top 10 videos I posted on my YouTube page and blog. This year I uploaded over 140 videos. Check out the top videos. 1. The 300 Abs Workout “Rise of the Abs” this is a highlight of a live abs finisher 2. Spartan Military Workout Spartan Military workout dedicated to all those who serve and protect us. Thank you for everything you do. 3. Dumbbell Complex Dumbbell Complex This workout is a dumbbell workout using a complex of 6 exercises. Complete each dumbbell exercise for 6 reps one after the other. Try not to rest. 4. TRX METABOLIC CIRCUIT TRX Workout – this is an metabolic TRX or Suspension trainer workout that you can try. The TRX circuit targets full body and includes lower and upper body exercises. 5. METABOLIC CIRCUIT TRUE WARRIOR True Warrior Circuit Perform as many reps as possible of each exercise for 60 seconds of work followed by 15 seconds rest. Complete all 10 exercises and rest for 2 minutes and finish 3 full rounds 6. 100 push up challenge workout #1 Push up workout challenge to help build upper body strength and chest muscles. Try this push ups challenge 2-3 X per week to help build muscle and strength. BONUS VIDEO Navy Seal Workout
Today I want to share with you, the first workout of 2015, which I call “Unanimous Decision” But before we get into it I just wanted to touch on the how these metabolic circuits are helping you to burn a ton of calories and fat during and after you are done! Physiological Effect to Metabolic Training such as one of my Spartan Workouts is known as excess post exercise oxygen consumption (EPOC). This sustained oxygen consumption. High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). I am extremely confident in saying that these metabolic circuits Workouts, easily burn a rate of at least 600 -1000 calories during the session, if not higher. The workouts combine both high intensity cardio and resistance training, which really forces the body and muscles to work much harder than if you, were to say use an elliptical for 45-60 minutes. Then we throw EPOC (Excess Post-Exercise Oxygen Consumption) or as most people know as “The Afterburn” into the equation and the total calories you are burning from that working go through the roof. But that being said defining your workout based on the number of calories you burned is a time-wasting formula doomed for certain failure right from the start. You know the old, I am going to sit on this bike until I reach 400-calories burned. It’s NOT how many calories you burn during your workout that matters. Its how many calories you can burn throughout the day and long after your workout for maximum fat loss and increase in your metabolism. I hope that sheds some light. Now to the workout! Spartan Metabolic Workout – “Unanimous Decision” Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 rounds Total Work Time: 41 minutes Beginner – 30 seconds of work followed by 15 seconds rest = 25 minutes Intermediate – 45 seconds of work followed by 15 seconds rest = 36 minutes Ensure that you warm up before and stretch after this workout session Grab your GymBoss Timer here 1. Hurricane Swing 2. Hindu/Judo Push Ups 3. Explosive Step Ups 4. Bench In and Outs (Med Ball) 5. One Arm BOSU Ball Press 6. Med Ball Mountain Climbers 7. Ring Pull Ups (Regular Pull Ups) 8. DB Clean Squat and Press 9. Stability Ball Stir the Pot 10. Med Ball Sprawls Train with FUNK ROBERTS using the 10 Week Spartan Training System – workouts, nutrition, motivation and RESULTS!
The 300 Workout Bodyweight This quick but challenging bodyweight workout you can at home or at the gym. It’s a great HIIT circuit using your bodyweight only and can be used as a stand-alone workout or as a finisher after your main workout or training session. Make sure to keep time so you can try and beat it the next time you do this circuit. Perform each exercise for the prescribed reps as fast as you can. Bodyweight 300 workout Abs In and Outs – 25 reps Jump Squats – 50 reps Pike Push Ups – 25 reps Kick Ups – 50 Reps Burpees – 50 reps Clapping Push Ups – 50 reps Mountain Climbers – 50 reps Click HERE to download your Free 4 Week Spartan Bodyweight program
As a Certified Metabolic Trainer, I have personally seen the effects of using metabolic training to help transform my body and help be burn fat, while building muscle going from 215lbs to 185lbs ripped. A circuit like this is a great example of how you can insert a quick metabolic circuit into your training regime to help you get shredded and athletic. Perform each exercise one after the other for the prescribed reps. Do not move to the next exercise until you are complete all reps of the movement Med Ball Reverse Lunges – 50 (25 per side) Med Ball Side to Side Plyo Push ups – 25 Reps Med Ball Russian twists – 25 Reps Med Ball Jump Squats – 50 Reps Med Ball Climbers 50 Reps Med Ball RDL 50 reps– 25 Per Leg Med ball Burpees 50 Reps WHAT IS METABOLIC TRAINING? The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. By compound I mean the exercises that target multiple joints and muscles. Unlike traditional weight training routines using isolated exercises and splitting body parts that don’t work if you want to raise your metabolism, burn fat, get ripped and develop lean dense muscle. The bottom line is raising your metabolism allows you to burn more calories throughout the day. Power or work capacity is the ability to perform an amount of work in a specified amount of time. The more work you can do in a shorter amount of time, the more power you will produce. Power is a key element to getting a lean fit body. That’s because when you produce more power, it triggers the natural release of Human Growth Hormone (HGH). HGH triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle. HGH also enhanced protein synthesis in your muscles, making them stronger and larger (not to worry ladies you will NEVER BULK UP, unless you plan on using STEROIDS). The most critical factor to know if you want to produce more HGH is increasing the intensity of the exercises you perform because intensity is the key to increasing power. Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can or performing as many bodyweight reps as possible in the interval with little rests in between. There are many forms of Metabolic Training and my workouts just scratch the surface. Most forms of Metabolic Training are in the form of a circuit, which is a series of exercises performed in a row with rest periods in between. Every form of Metabolic Training can improve your cardio; build strength endurance, sculpt lean muscle and burn lots of fat. You will hear different terms used for Metabolic Training such as, HIIT (High Intensity Interval Training), Tabata, Metabolic Resistance, Metabolic Conditioning, Circuit Training, p90X, Insanity, Spartan Workout Challenges they are all in the same boat. So i hope that helps a bit in understanding how powerful metabolic training can be. If you have been stuck in the rut of traditional bodybuilding workouts and have not been getting the results your looking for, it’s time to change to metabolic training to help reach your fitness goals. GET IT DONE!
Scientifically proven, Contrasts are an effective way to develop more power and explosive strength, which is important to improving athletic performance. You can also use this training method to build size and muscle (hypertrophy), by altering the rep and sets scheme. Developed in Russia and Eastern Europe in the 1960s-70’s Contrast training is a great way to charge you up so you can display greater levels of strength and power through what’s called Post-Activation Potentiation (PAP) The PAP effect is simply when the muscle force is greater after performing the initial strength exercise because the signal from the central nervous system to the muscle has been optimally activated. To develop muscle you need intensity and volume, which contrast training, will give you. There are a few ways Contrasts can help you to build muscle. Adding this training alone will help shock your muscles into growth by adapting to the new training stimulus. As mentioned above this contrasts sets are a combination of heavy lifts and explosive exercises, which are known to recruit maximum motor unit recruitment. Which means more muscles are needed to get the job done. Your work capacity and volume increases as well because of the reps performed with both heavy and explosive exercises. When performing Contrast pairs or super sets for best results your total volume should be 4-6 sets. Reps for the heavy lift can be between 6-10 and for the explosive exercises within 6-10 reps. Your rest periods between each exercise should be no more than 15 seconds and 1-2 minutes between sets. Substitute contrast-training pairs with your normal chest or upper body workout. You can use these 2-3 times per week alternating upper body and lower body pairings. The two videos below are examples of Contrast training pairs for upper body. Although in the video we are training power and explosive strength, you can change the reps and sets of the exercises to suit hypertrophy training and muscle growth. Chest Pairs Workout Dumbbell Chest Press 4-6 Reps (75% load) MMA Push Ups – 8 Reps Rest 2 minute and repeat for 4-5 sets Back-Lats Pairs Workout Bent Over Rows – 8 Reps Churpees (Burpee Chin Ups) – 8 Reps Rest 2 minute and repeat for 4-5 sets