ANGELA MILE WORKOUT #2 This workout was created by my wife, Princess Angela Roberts to train the aerobic system and increase your cardio. The days of long boring ineefective cardio is over. This was created in an effort to break up the long runs we had to do for Muay Thai training, but I quickly relaized this was an awesome cardio workout in itself to help burn more calories during and after the workout.  Try it today!   Perform all 3 sets one after the other with minimal rest in between Each set Contains a one mile run and 3 Exercise with reps Run on the Treadmill for one mile at a brisk pace and then complete the prescribed reps for each exercise. You must complete all reps in the circuit before moving to the next set SET 1 1 MILE RUN — Brisk Pace Push Ups — 100 Reps Abs Spring Ups — 100 Reps Mountain Climbers or Everest Climbers — 100 Reps   SET 2 1 MILE RUN — Brisk Pace Box Jumps – One Step or Continuous — 50 Reps Kettlebell/Dumbbell Swings — 100 Reps Hanging Leg raises — 50 Reps   SET 3 1 MILE RUN — Brisk Pace Pull Ups or Chin Ups — 50 Reps Alternate Standing Dumbbell Press — 100 Reps Reverse DB Lunge with Knee Up – 100 Reps (50 per side)   Cardio Workout for MMA #1 – Cardio Workout for MMA #3 – LEARN HOW TO INCREASE YOUR PULLUPS – GO FROM 0-10 IN NO TIME! – CLICK HERE


SPARTA 300 LOWER BODY WORKOUT (3 versions below) – Glutes, Quads, Hamstrings, Adductors-Abductors, Calves This workout killed me, left me for dead. I wanted to really challenge myself with this lower body circuit that features 300 reps of exercises that will increase your strength, power and explosiveness, while burning fat and increasing your conditioning. I am currently writing this from my wheel chair and suffering from major DOMS (Delayed Onset Muscle Soreness) and it’s only the next day. Check out this Lower Body Circuit and see below for variations if you are not ready for the Pure Elite Spartan version. No one will be left unscaved after this workout, but the benefits are invaluable to all!   SPARTA 300 LOWER BODY WORKOUT – ELITE SPARTANS VERSION This is an advanced circuit. Try this at your own risk and make sure you can do the exercises before starting this workout. As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps. WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting. The weight below is what Funk used during this circuit. Use challenging weight when necessary but start the first round with a lower weight. WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT 1. Barbell Jump Squats – 135lbs – 10 reps 2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side 3. Explosive Flying Step Ups – 25lbs – 10 reps per side 4. Trap Bar Deadlifts – 200lbs – 10 reps 5. DB Stiffed Legged Deadlift – 25lbs – 10 reps 6. Bench Runs – 10 reps per side 7. DB Meet the Queen Lunges – 35lbs – 10 reps per side 8. Pistol Squats – 10 reps 5 per side 9. Bench Hip Bridge – 10 reps 10. Med Ball Jump Squats – 35lbs – 10 reps STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE! EXERCISE DESCRIPTIONS, TIPS AND MORE VERSIONS BELOW Pure Elite SPARTANS ONLY! 1. Barbell Jump Squats – 135lbs – 10 reps Jump Squat will help your Explosive Power. You must understand that just by increasing your strength will not lead you to increase power and explosiveness. The strength has to be applied rapidly which is the Rate of Force Development (RFD). Your glutes, hamstrings, quads and calves will get a workout. This is the most important aspect of jumping, sprinting, takedowns, striking and increasing your vertical jump. 2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side The Forward and Reverse Lunge is an awesome unilateral quad-dominate exercise that strengthens the inner thighs as well (Ladies). This exercise is also helps with Glute development 3. Explosive DB Flying Step Ups – 25lbs – 10 reps per side The explosive dumbbell step up is an effective exercise for developing your quads, glutes and calves. This plyometric version of the step up will develop explosive power in the legs as well as good balance and coordination. 4. Trap Bar Deadlifts – 200lbs – 10 reps Not only was the trap bar deadlift a safer exercise than the straight bar version, it was also a more effective exercise for building maximum power. Since the trap bar configuration allows you to step inside it rather than behind it, the long lever is shortened along a horizontal axis, thus significantly reducing the amount of sheer force on the spine. Greater levels of peak force, velocity, and power can be produced with the trap bar and since power is a measure of an object’s force times its velocity, this means the trap bar deadlift allows you to lift more weight, over a greater distance, faster 5. DB Stiffed Legged Deadlift – 25lbs – 10 reps No matter how you put it, this is a hamstring killer. Not an exercise that I would suggest if you have lower back problems but one of the most effective hamstring exercises you can do. 6. Bench Runs – 10 reps per side I love this cardio and speed exercise that really gets the heart rate pumping right in the middle of this workout. Helping you to build speed, agility, balance, co-ordination and quickness   7. DB Meet the Queen Lunges – 35lbs – 10 reps per side This is an odd movement that everyone seems to miss, but when you are training your body for strength and fat loss, you have to train on all plains of motion. The Meet the Queens (or extended curtsey) targets your glutes, thighs, adductor and abductors. 8. Pistol Squats – 10 reps 5 per side The Pistol or One Legged Squat is the king/queen of lower-body exercises. The Barbell Squat has nothing on this bad boy. The pistol squat requires great balance, leg strength, flexibility and coordination. You can build up your leg strength without worrying about injuring your back like with a regular back squats. 9. Bench Hip Bridge – 10 reps The Glute Bridge is a critical exercise you should be using as the primary glutes builder. This exercise delivers a high dose of Glute activity throughout the entire range of motion. The glute bridge allows you to move a ton of weight and hammers the largest muscles in the body, including the glutes, the hamstrings, the adductor magnus, and even the quadriceps, albeit from an isometric contraction. For Combat athletes, this is a must exerciser in your training to help with Bridging, grappling escapes and glutes power, ladies this should be number one in your arsenal for building sexy butts and guys, chicks love men with hard bums. So check yourself, before you wreck yourself! 10. Med Ball Jump Squats – 35lbs – 10 reps The medicine ball squat jump exercise is great exercise to improve your speed and power. The Jump squats with a medicine ball not only strengthens the legs, core muscles and arms but it also burns calories too adding a killer knockout to the circuit Sparta 300 Workout Versions – The circuits below are modifications of the above workout. Use these to build the strength to complete the ELITE version.  Be warned these are still extremely tough! Fitness Enthusiasts 1. Barbell Squats - 2. Bodyweight Forward-reverse Lunge 3. DB Step Ups (no Jump) 4. Barbell Deadlifts 5. Barbell Stiff Legged deadlift – No Weight 6. Low Box Toe Taps 7. Meet the Queens (no weight) 8. Single Leg Bench squat 9. Floor Hip bridge 10. Bodyweight Jump squats Novice 1. DB Squats (hold dumbbell to sides) 2. Forward Lunge (No weight) 3. Bodyweight Step Ups (low box) 4. DB Deadlifts 5. Light DB Stiffed Leg Deadlift 6. Slow – Low Box Toe Taps 7. Side to side Lunge 8. Assisted single Leg squats (hang on to something) 9. Floor Hip Bridge 10. Bodyweight Squats WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. I AM NOT LIABLE FOR ANY INJURIES OR DAMAGE.

Lady Spartacus Metabolic Workout: Target Your Glutes, Thighs, Core and Shoulders

Workout Instructions 10 Exercise Circuit — 50-10 Intervals – Complete 3 Full Rounds – 36 Minutes Perform each exercise in succession for 50 seconds of work followed by 10 seconds rest. You will complete as many reps as you can with good form. Make sure you move rapidly through the reps. (not slow reps) 1. Barbell/Dumbbell Deadlifts 2. Plyo Pushups 3. Side Lunge and Shoulder Press 4. One Arm Tablemaker with Opposite Toe Touch 5. Dumbbell Reverse and Forward Lunge 6. Everest Climbers 7. Dumbbell Sumo Squats 8. Dumbbell Swings 9. Side to Side Burpees 10. Alternating Abs V-Ups and Outs I truly think the media and fitness magazines are great at showing women ineffective exercises and workouts to get toned and defined body. Do you honestly think that these easy workouts will get you the results you are looking for? You wish! – LOL It’s also my opinion that many women think they can get sexy legs and get rid of fat by doing dozens of reps on the inner-outer thigh machine. That sitting in a leg press machine to get tight glutes. Doing triceps kickbacks will define your arms. Performing endless crunches will get a flat tummy. I’m here to tell you that it just doesn’t work, but I am also here to help you. Compound movements give you the best bank for your buck when it comes to building a tight and defined body while increasing your metabolism so you can burn more calories. Add the right type of compound movements and you can truly target those trouble spots that you have struggled with for years. A Metabolic Resistance Workout like this one uses compound exercises with little rest in between in an effort to maximize calorie burn while targeting your glutes, thighs, core and shoulders. Using challenging weight while moving rapidly through each rep will stimulates the right muscles to that will actual target your trouble spots without wasting time with pointless isolation exercises. Here’s what I mean: Glutes The largest muscle group in your body is the glutes. Yet for women seem to be the most underdeveloped. Some major problems with why women fight it so hard to develop a sexy butt are that they are doing the wrong exercises that don’t allow the glutes to be engaged. If you think about it we are sitting most of the day at our desks, in our cars, on the couch or when we are standing we don’t squeeze our glutes. The best exercises for sculpting the butt are squats, deadlifts, swings and lunges. The key is squeezing your butt at the top of each movement. Mastering these foundation exercises and variations will build muscle which will help to burn the fat and tighten the tush. Thighs Your legs especially the thighs, adductors and abductors and one of the worst exercises is the sitting in the inner-outer thigh machine. The best ways to target the jiggly fat in between the legs and strengthen your quads are with lunges. Using lunges in all planes, forward, reverse and to the sides are the most effective movements. Tight Stomach Overall fat loss is the most important element in getting rid of the belly, but you should also tone the core muscles through stabilizing exercises like the plank variations as well as a variety of flexion exercises that hit the upper and lower abs as well as the obliques. Sexy Shoulders Toned and defined shoulders in a spaghetti string or a sleeveless evening gown scream sexy. Work the shoulders with overhead pressing movements and lateral raise variations. Overall Cardio and Fat Loss An intense metabolic workout like this one can burn over 500 calories in just 36 minutes. Metabolic training helps us to experience excess post-exercise oxygen consumption (EPOC). The “Afterburn Effect” that measures the expended amount of calories that it takes for your body to return to homeostasis, your normal resting rate after a workout. Research shows that you can burn calories for up to 48 hours or more, so the more metabolic workouts you do, the faster you’ll lose weight! Switching to Metabolic Workouts with the right exercises, challenging weight and high intensity will help you get leaned and defined to the point where people will say “You look Fantastic! The fat will start to melt off; you’re going to look hot and sexy. It is not going to be easy and it will not happen overnight, but the more Lady Spartacus Metabolic workouts you do the more fat you will lose, the more lean muscle you will gain and you will LOVE the definition that you have built.


Skipping or Jumping Rope is used by all athletes, especially boxers, wrestlers and MMA fighters to build co-ordination, footwork, speed and agility, improve conditioning and strengthen the legs. Others use it to increase cardio vascular capacity and burn fat. Check out this Spartacus Skipping Workout with Lady Spartan Angela See Spartacus Skipping Workout details below Jumping rope is an exercise that builds aerobic and high intensity capacity. You can easily push heart rate to its maximum if you turn the rope as fast as you can. If you go slower, you will still push harder than when you jog with a friend. So, you can get in shape faster than you could by running, swimming or cycling. Scientist find, because you are concentrating on the skill, you do not notice the pain as much. Rope jumping is fantastic if you want to improve fitness quickly, develop fast, powerful legs and shred that fat. Jump Rope training also enhances your coordination, agility, footwork, endurance and quickness. Jumping rope is a simple, inexpensive, low maintenance activity. All you need is a good pair of shoes, a rope and place to jump. When buying a rope the length is important. The rope is the right length when you can step in the middle of it and lift both ends up to your armpits. It should turn easily in your hands and not bunch up around the handles. Make sure to choose an area that is flat and not too hard. Try to avoid surfaces like hard concrete and instead go for one that is softer, or springier. My wife Angela who is also a Muay Thai fighter uses skipping as a staple in her training. Angela put together this awesome Skipping Routine that can be used as a cardio workout or a warm up before you train. For fast and highly effective fat burning, interval training is the way to go. I love this workout because I can do it anywhere, anytime, SPARTACUS SKIPPING WORKOUT After a 3-5 minute regular skip warm up, perform all 10 exercises for 60 seconds each without rest in between. That is 1 round. Complete 1-3 rounds. Spartacus Skipping Warm Up After 2 minutes regular skip, perform all 10 exercise for 30 seconds each without rest in between and add the BONUS at the end. Complete 1 round as a warm up before training or workout GET YOUR FUNK ROBERTS GYMBOSS TIMER FOR INTERVALS: GET YOUR SKIPPING ROPE FOR THE WORKOUT ––9-leather-rope.html SPARTACUS SKIPPING WORKOUT 1. Side to Side/Slalom – 1:58 2. Alternating Leg Splits (forward and back) – 2:03 3. Left Knee Raise 2:17 4. Right Knee Raise 2:27 5. Alternating Knee Raises 2:33 6. Jumping Jacks 2:42 7. Two Foot Hops 2:49 8. Twists Side to Side 2:56 9. Fighters Stance 3:03 10. Squats/Bunny Hops 3:14 1. BONUS – Sprint to the Finish 3:21 So, next time you see some kids, jumping rope or double-dutching, join in and who knows… you may end up getting your cardio done and having fun all at the same time.


SPARTACUS WORKOUT BLOG – BEST FITNESS VIDEOS OF 2011 It’s that again to share some of my best and favourite fitness videos from the past year. In 2011, I posted well over 100 videos on my Funk Fitness You Tube channel and am compiling the best was a tough task. I have put the top videos into the following Video Categories: Best Overall Video, Best Spartacus, Best Lady Spartacus, Abs and Specialty Workouts, Best Diet and Nutrition and Supplement Videos. I am hoping that these videos will help you to kick-start your 2012 fitness journey in the right direction. Don’t forget to check out the Funk Fitness YouTube channel and subscribe so you don’t miss all of the amazing videos posted weekly… new workouts, nutrition for fat loss, supplement info, and motivation to help you reach your fat loss fitness goals. I hope you enjoy BEST OVERALL VIDEO OF 2011 FUNK’S PRO MUAY THAI FIGHT IN THAILAND – AMAZNG KNOCKOUT!     BEST SPARTACUS WORKOUTS SPARTACUS BLOOD AND SAND WORKOUT – FUNK ROBERTS SPARTACUS BODYWEIGHT WORKOUT #3     SPARTACUS  BODYWEIGHT WORKOUT “GET IT DONE”   SPARTACUS WORKOUT “MIDNIGHT EXPRESS”   SPARTACUS “GAME CHANGER” WORKOUT BEST LADY SPARTACUS WORKOUTS – WORKOUT FOR WOMEN   LADY SPARTACUS KETTLEBELL WORKOUT FOR LEAN AND SEXY BODY – ESTELLA   LADY SPARTACUS WORKOUT FOR GLUTES, LEGS AND CORE – DAVELLE “D-MO” LADY SPARTACUS WORKOUT FOR FAT BURN – PRINCESS ANGELA     BEST ABS WORKOUTS RIPPED ABS AND CORE SPARTACUS WORKOUT #1 SPARTACUS RIPPED ABS WORKOUT #5 – “GLADIATORS PREPARE FOR WAR”     BEST SPECIALTY WORKOUTS SPARTACUS TIRE WORKOUT FROM THAILAND SPARTACUS ULTIMATE SANDBAG WORKOUT #1   KETTLEBELL WORKOUT FOR LEAN RIPPED MUSCLES AND SEXY BODY   SPARTACUS TEEN WORKOUT – MUSCLE BUILDING AND FAT BURNING BEST NUTRITION VIDEOS OF 2011   NUTRITION FOR FAT LOSS PART 1 OF 3 NUTRITION FOR FAT LOSS PART 2 OF 3 – WHAT TO EAT FOR FAT LOSS NUTRITION BASICS FOR FAT LOSS PART 3 OF 3 – ONE DAY MEAL PLAN TEMPLATE FOR FAT LOSS   POST WORKOUT SMOOTHIE FOR FAT LOSS BEST SUPPLEMENT VIDEO OF 2011 POST WORKOUT SUPPLEMENT