FEOW – Push Ups

FEOW – HOW TO DO PUSH UPS Exercise of the Week – Push Ups • Assume the classic push up position, with your weight on your hands and balls of the feet. • Space your hands just wider than shoulder width apart • Keeping your back straight, bend your elbows to lower yourself to the floor. • When your chest is just off the floor, push yourself back up to the starting position. • Always start with regular pushups • If you need to go to your knees, then do so but finish the allotted time Connect with Funk Roberts Facebook (Main): http://www.facebook.com/funkrobertsfitness Subscribe to this Channel: http://www.youtube.com/subscription_center?add_user=MARCROOPS Twitter: @funkrobertsfit Instagram: @funkroberts Website (Main): http://www.funkrobertsfitness.com


DUMBBELL SHOULDER PRESS We were shooting our new MMA Conditioning program videos this weekend and thought I would introduce Flex Marks as he instructed the Dumbbell Shoulder press for the program. As you may know, I include dumbbell shoulder presses in many of my workouts and found that there were a couple of tweaks I needed to make to ensure that I was getting the most out of the exercise and preventing any shoulder injuries. Did you know that the shoulder complex is the #1 injured area of the body for people who train with weights? If you have shoulder pain, please make sure to click the link to fix it with info from this Free Video Series the 5 Worst Exercises for Your Shoulders. Dumbbell Shoulder Press Video The 5 Worst Exercises For Your Shoulders & How To Fix Them – http://tinyurl.com/funk-shoulder-pain Shoulder Pain Fellow Canadian, Rick Kaselj and friend Mike Westerdal, has put together this fun little quiz to test your knowledge about BAD shoulder exercises and a 5 video series. Exercise #2 is this week’s FEOW above. Fix your shoulder pain so you can get back to pain-free workouts while avoiding expensive and time consuming appointments, medication and surgery. If you are delaying the start of your workouts or any of my programs because of shoulder injuries, then this is a great solution to help with shoulder problems you may be having. They’ll simply avoid certain exercises altogether or they’re taking time off from the gym hoping things will get better on their own. It can be very frustrating to deal with even a nagging injury that doesn’t require surgery. Shoulder strains are the most common diagnosis when people do decide to visit a health care provider. Instead of avoiding certain exercises altogether to taking time off from training learn what exercises to stay away from and the how to perform the effect shoulder exercises.


DEVELOP LOWER BODY STRENGTH AND FLEXIBILITY The Goblet Squat is an exercise invented by strength coach Dan John and one of my favourite exercises for developing lower body strength and flexibility. This instruction variation of the exercise is done with the kettlebell, but can also be performed with a dumbbell, making it more feasible for home workouts or those without access to barbells.   Add this exercise or a variation to your workouts and I guarantee that after a month your lower body – including your hamstrings, hips, and glutes – will be stronger and more flexible. HOW TO PERFORM THE KETTLEBELL GOBLET SQUAT Suggested Weight – Men 30 – 50 pounds Women – 15- 30 pounds • With both hands, grab the bottom of the kettlebell at your chest, and stand with your feet slightly beyond shoulder width (if you are using the dumbbell grasp it vertically by one end) • Sit back and down like you are sitting in a chair • Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor • Spread the knees with your elbows. As you reach your lowest point your elbows will be between your legs. Use your elbows to gently spread your knees a bit wider. • Pause, Stand back up. Drive your heels into the ground, squeeze your gluteus, and stand back up.


BUILD BETTER OBLIQUES The Side Plank Reach Under is one of my favourite exercises to build strength and tighten your oblique muscles. The Side Plank Reach Under was a key exercise I used to develop core strength, along with better truck rotation and flexibility. The obliques have two main functions. 1. Bending the spine from side to side. 2. Twisting the spine. Side Plank variations also helped to tighten my obliques without adding any size. Unlike the basic Side Plank which is strictly a static hold (isometric), this exercise adds a dynamic movement with a twist to help with the twist of the spine When I changed my training from traditional weight lifting to my current metabolic training workouts (Spartan Workouts) I quickly realized that I had ZERO Oblique strength.   5 Reasons to Add Side Plank Reach Under to your Training 1. Tighten Oblique Muscles without adding size 2. Better Truck Rotation 3. Increase hip mobility and flexibility 4. Balance to support your body 5. Strengthen shoulders NOTE: Make sure you can hold the side plank for at least 30 seconds before attempting this exercise. INSTRUCTION: • Lift your body into a side plank with your hips and knees off the floor and hold your body in a straight line (Do not dip your hips down or extend the hips into the air) • Raise your arm straight above so that it is perpendicular to the floor • Slowly twist your torso and reach your arm under and behind your torso, while keeping your abs braced and hold for 1 second. • Immediately lift your arm straight up toward the ceiling back to the start position and repeat   Warning: Do not do the weighted side bends. This is the exercise when where you perform standing side bends while holding a dumbbell in one arm while bend against resistance…this will build size to your oblique muscles, which may make you look like you have a spare tire around the waist. Bigger obliques aren’t what you are aiming for.

Exercise of the Week: Burpees

BURPEE INSTRUCTIONAL BURPEES • 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 • Aim for at least 12-15 repetitions per 30 seconds