New Spartan Follow Along Workout – Metabolic Marauders

New follow along workout for fat loss and muscle growth In this video Funk Roberts and wife Angela take you through one round of a metabolic circuit that is similar to what you will get in the new 10 week program - RESERVE YOUR COPY TODAY - http://www.10weekfatloss.com This metabolic workout is similar to what you would do in week 6 of the program. Men and women will benefit immensely from the program. Perform as many as reps as possible of each exercise for 60 seconds of work followed by 15 seconds rest (NOTE you can start Round 1 for 45-15 or 30-10 intervals) Rest for 2 minutes and repeat for 3 rounds. Try and increase the weight you used or reps you perform each round to constantly overload your muscles and body through the time under tension. Ensure to warm up before and stretch after this workout. Metabolic Marauders Circuit Exercise List 1. Kettlebell Military Press 2. Close Grip Push Ups 3. Speed Skaters 4. Abs Spring Ups 5. Alternate 2-Arm Dumbbell Rows 6. Warrior – Side Lunge 7. Swiss Ball Abs Crunches 8. Two Handed Squat and Press 9. Wide Leg Runs or Stability Ball Leg Curls 10. Plank to Push Ups  

Butt Finisher Circuit: Glutes Workout for Women

Butt Finisher Circuit: Glutes Workout for Women 5 minute Butt Workout finisher to help tighten the gluteus muscles. This glutes workout for women or butt workout is a quick and effective way to firm and shape the gluteus..glutes. Angela uses quick finishers like this to target your legs and gluteus Butt Finisher Perform each exercise for 60 seconds of work on after the other with no rest in between 1. Alternating Meet the Queens 2. Plie Squats 3. Lying Hip/Glute Raises 4. Plank Knee to Chest Kickbacks R -30 seconds 5. Plank Knee to Chest Kickbacks L -30 seconds 6. Jump Squats

Metabolic Cardio Workout – Angela’s Skipping and Strength Circuit

Great circuit Angela did New Year’s Eve at SST Oakville in Canada. This Metabolic Cardio Circuit not only helps to improve your cardiovascular system but overall strength. Exercises in the circuit target your entire body including core strength, upper body muscular endurance, power, explosiveness, glutes and leg strength.  This is a type of workout that Angela would use when training for a Muay Thai fight to supplement her regular high level training. Check it out. One Round Skip for 5 minutes use a heavy rope if possible Perform each exercise for 45 seconds of work followed by 15 seconds transition Repeat the circuit, including the 5-minute skip 2 more times for a total of 3 rounds Metabolic Cardio Skipping Workout 1. Skipping – 5 Minutes (Use heavy rope if possible) 2. Plate Inch Worms – No plates then just do regular bodyweight inchworms 3. Overhead Med Ball Walking Lunges – No Med ball then do regular walking lunges or hold dumbbells by your side 4. Kettlebell Clean and Press L – no KB then use a dumbbell 5. Kettlebell Clean and Press R – You can also use a sandbag 6. Alternate Dumbbell Step Ups – No dumbbells then use bodyweight 7. Med Ball Single Leg Box Squats – L – use bodyweight and perform 2 regular box squats 8. Med Ball Single Leg Box Squats – R – use bodyweight and perform 2 regular box squats Rest for 1 -2 minutes then repeat