Workout Finisher #10 – Javelin & Switchin’

Workout-Finishers-2.0 Metabolic Circuit Finisher # 10 Javelin’ and Switchin’ Metabolic Circuit Finisher # 10 Javelin’ and Switchin’ Do the following circuit twice, resting only when needed.
  1. DB Javelin Reverse Lunge (10/side)
  2. Burpees (10) or Bench Vault (10/side)
  3. 1-Arm Switch Pushup (10/side)
  4. Jump Squats (10) or Star Shuffle (10/side)
CLICK HERE TO GET YOUR 51 FOLLOW ALONG FINISHER WORKOUTS TODAY There’s a new 4 minute addiction that’s sweeping the nation that’s proven to be BETTER than 30 minutes of normal, boring cardio. Canadian researchers at Queen’s University tested a workout using workout “finishers” style of training against long cardio. (Reference: Appl Physiol Nutr Metab. 2012 Sep 20.) - 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups. Group A: did 30 minutes of treadmill running at 85% max heart rate Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds. Group C: did nothing (they were the non-training control group). Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, these short workout finishers (of ONLY 4 minutes) worked just as well as 30 minutes of cardio!  Shocking? Yes, but that’s not all. ONLY Group B, the workout finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups. And finally, this intense but brief training method used by Group B also resulted in greater overall workout enjoyment. Make sure you read that last sentence one more time so it sinks in please… Enjoyment is obviously a key to consistency when it comes to exercise otherwise you’ll never follow through.  The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance. All in only 4 minutes. So, what was the EXACT protocol that helped these people get shocking results in just 4 minutes? It’s called METABOLIC STACKING from my good friend Mikey Whitfield who’s lost 105 POUNDS using this brand new scientific approach. It’s all part of Mike’s brand new Workout Finishers 2.0 System … And best of all, you don’t have to change what you’re currently doing! Just plug in Mikey’s “Finishers” with your favorite workouts to double your results and create a 38 to 48 “after-burn” of increased metabolic rate… And right now, it’s 65% off. => 4-Minute workout PROVEN to be better than 30 min of cardio  And in addition to all 51 BRAND NEW Workout Finisher Follow-Along Videos, you’ll also get the 21-Minute Finishers Express Workout System 100% FREE. But there is a catch. These special combinations of metabolic resistance training, metabolic conditioning and metabolic finishers are only available TODAY during this special celebration: ==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off) Workout finishers_funk roberts

METABOLIC CARDIO WORKOUT #2 – “THE KATHERINE”

Metabolic Cardio Circuit – “The Katherine” This is an advanced version of the 30 Minute Metabolic Cardio Circuit that my wife Angela (Muay Thai Princess) does. It takes a bit longer due to the 5 minute skipping rounds, but highly effective to improve your conditioning and strength. The added element to this workout is the HEAVY SKIPPING ROPE that Angela uses (and that you should use) The workout is perfect for MMA and Combat Fighters or anyone that wants to AMP UP their cardio. If you are a fighter and cannot get through or struggle with this workout then you need to work on your conditioning. Perform each set in a ladder format one after the other with no rest in between. Your target is to complete this workout in less than 60 minutes. 5 Minutes Skipping Rope 30 Pushups 30 Jumping Lunge 30 Abs Spring ups 30 Meet the Queens 30 Mountain Climbers Repeat sets in succession for 25-20-15-10-5 with no rest Need a Skipping Rope? – http://www.power-systems.com/s-22-jump-ropes.aspx?type=banner&&affId=135909 Heavy Rope http://www.power-systems.com/p-4511-lifeline-heavy-weighted-speed-jump-rope.aspx?type=banner&&affId=135909 Gymboss Timer – http://tinyurl.com/yllwjdt  

SPARTACUS GAMECHANGER WORKOUT – DO YOU HAVE WHAT IT TAKES?

SPARTACUS GAMECHANGER WORKOUT This workout is for “REAL ATHLETES ONLY”. That’s right I am challenging YOU to try this crazy workout that I derived from the GAMECHANGER CHALLENGE. I put together this workout which derives some of the exercises that the athletes do at the GameChanger competitions. The exercises are probably ones that you’ve never tried before and are challenging both physically and mentally.     DO YOU HAVE WHAT IT TAKES TO BE A GAMECHANGER! Get Your Funk Roberts Gym Boss Timer: http://tinyurl.com/yllwjdt SEE WORKOUT INSTRUCTIONS BELOW THIS SECTION I actually love the GameChanger, and what they have done to really challenge athletes physically and mentally, something that resonates in the world of Mixed Martial Arts and Combat Sports. You have to be at the top of your game in all aspects. My goal is to build a team of athletes and compete in a future GameChanger competition here in Toronto. GameChanger is one of the most talked about training programs and competitions surprising fitness enthusiasts and elite athletes everywhere. Cited as the workout that “kicked P90′s and Insanity’s ass”, GameChanger is THE solution to achieving your goals and change your life, whether it’s to improve your game, lose unwanted weight, or develop a lean physique. It’s so effective because it integrates functional and unique sports training used by elite athletes, including MMA, football, yoga, track & field, basketball (and more) into an advanced form of high-intensity interval training. GameChanger incorporates exercises you’ve never tried before, challenging you both physically and mentally. You haven’t experienced a hard workout until you’ve tried GameChanger! GAMECHANGER COMPETITION #4 – HIGHLIGHTS Recently Lamport Stadium played host to over 100 elite athletes competing for supremacy in GameChanger 4, one of the most intense athletic fitness competitions ever created. Stay tuned for GameChanger 5 in January! SPARTACUS GAME CHANGER WORKOUT Workout Instructions 10 Exercise Circuit – Complete 4 Full Rounds Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise After you complete all 10 exercises or one round in succession you will rest for 2 minutes. COMPLETE 4 ROUNDS SPARTACUS “GAME CHANGER” WORKOUT BREAKDOWN 1. One Legged Burpees (5 per side switch or Alternate) 2. Push Up with Knee to Opposite Elbows 3. Jumping Lunges – Forward and Back 4. Hand Walkout with Dive Bombers 5. Football Up-Downs 6. Rotating T-Raise Plank 7. Snowboarders 8. Rocca Push Ups 9. Abs Hip Thrusts and Leg Raises 10. Burpees – Back and Forth WHAT IS THE GAMECHANGER? http://www.facebook.com/MyGameChanger GameChanger is one of the most talked about training programs and is surprising fitness enthusiasts and elite athletes everywhere. Commonly used in sports, GameChanger is defined as “a person, an idea or an event that completely changes the way a situation develops.” Cited as the workout that “kicked P90′s and Insanity’s ass”, GameChanger is THE solution to achieving your goals and change your life, whether it’s to improve your game, lose unwanted weight, or develop a lean physique. It’s so effective because it integrates functional and unique sports training used by elite athletes, including MMA, football, yoga, track & field, basketball (and more) into an advanced form of high-intensity interval training. GameChanger incorporates exercises you’ve never tried before, challenging you both physically and mentally. You haven’t experienced a hard workout until you’ve tried GameChanger! And the best part? You’re not just competing against yourself and improving upon past results, you’re also competing against the thousands of GameChangers out there. Here’s how it works. Do the workout. Post your results. See how you stand up against other competitors. Striving to move up a spot or beat a friend keeps you motivated to work harder. Once you’ve tried GameChanger, you’ll be addicted! 

SPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSS – FUNK AND ANGELA

This was a workout Lady Spartan Princess Angela (soon to be wife) and I did at the gym the other day. I love working out with my girl and advise all of you to do the same. Training with your significant other really helps to bring you both closer together. The workout is a full body HIIT (High Intensity Interval Training) circuit specifically targeting fat burning, cardio and strength building. It only takes 35 minutes and you can do this workout at home or in the gym with little equipment. (Your bodyweight, 1 kettlebell and a couple of dumbbells) See below the video for an exercise by exercise breakdown of this workout.  Leave comments!   SPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSS Workout Instructions 10 Exercise Circuit – Complete 3 Full Rounds – 35 Minutes Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise   After you complete all 10 exercises or one round in succession you will rest for 2 minutes. Then repeat 2 more times. SPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSS 1. Kettlebell Swing, Catch and Squat 2. Push Up with Knee Opposite Elbow 3. Squat Push Ups and Tuck Jumps 4. Mini Abs V-Ups 5. Dumbbell Renegade Rows 6. Spiderman/woman Lunges 7. Belly Busters/Plank to Pike 8. Kettlebell Figure 8′s 9. Knee Ups 10. Table Makers What You Need: Gym Boss Timer: http://tinyurl.com/yllwjdt Kettlebells – Dragon Door: http://www.dragondoor.com/shop-by-department/kettlebells/?apid=4be946acb37d2 Post Workout Drink: http://funkroberts.getprograde.com SPARTACUS HIIT CARDIO WORKOUT FOR FAT LOSS  – THE BREAKDOWN Kettlebell Swing, Catch and Squat I got this exercise from Kettlebell Master Steve Maxwell.  Perform a Swing. At the top of the arc, release the kettlebell, and grab it by the ball. Pull it in to your chest and perform a squat. After completing the squat, give the bell a slight toss, and then re-grip it by the handle to swing it again. The entire body is involved in this movement, which also provides some excellent grip work. You can use a dumbbell for the exericse by holding it longways.   Push Up with Knee opposite Elbow – Grasshopper Pushups Next we hit the ground for an abs, core and upper body killer.  Start in a normal pushup position. Take your right knee and move it toward your left elbow, underneath your body and lower yourself to ground to do your pushup. As you push yourself back to the top, bring your knee back to the starting position. Repeat on the other side, alternating back and forth. Keep your leg off the ground once you extend it underneath your body  Squat Push Ups and Tuck Jumps I’m not gonna lie to you, this one was really tough, especially with the tuck jumps.  Once again a full body exercises that adds explosive plyometrics to the mix.  You will develop push-up and upper body strength.  Your legs will get really tired from the explosive tuck jumps at the top of the exercise.   Finally this will test your endurance and get your cardio up. You’re going to bend your knees and go into a squatting position. As you squat down your hips drop and hands go forward onto the ground in front of you.  You will bring your head towards the ground and then push yourself back up into a squat position, immediately performing a jump, while bring your knees to the chest (tuck jump).  Come back down softly and into the squat pushup.  You will develop endurance and full body strength.  Mini Abs V-Ups/Pulsating V-Ups This is an advance movement that targets the lower abs and upper back believe it or not.  You will be doing a mini V-up while pumping your arms back and forth.  At the start of the movement, keep your feet about 6 inches off the ground and your shoulders a foot off the ground.  Raise your back off the floor and lift your legs 45 degree angle, and then SLOWLY lower them both back down to start position.  Your feet and shoulders should never touch the ground.  If you have lower back problems then you can do Leg Raises instead. I could really feel the exercise working during this interval. It was tough! Dumbbell Renegade Rows The renegade row is an outstanding exercise that forces you to use all of the core muscles while also developing back, chest and grip strength.  Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. You need to stay as rigid as possible. Tuck in your butt and squeeze the abs hard. Keeping your abs, hips and lower back tight and locked in place, row the weight using your back.  Don’t jerk the dumbbell up or drop it down to the floor when rowing The trick is to transfer your weight from one arm to another.  In other words, when you row the right dumbbell, imagine that you are pushing the left dumbbell into the floor.    Try not to twist at the hips as much.  Spiderman/woman Lunges This exercise is not your traditional one, so it may take you a few attempts to get used to the movement.    I was feeling sore in muscles that I wasn’t used to, which is good. These lunges stretch your groin and adductors, while working the glutes and thighs. Start in a standing position.  Lunge your right leg forward and slightly diagonal, bend at your waist and bring your hands down to the inside of your right leg, while touching the floor.  Push yourself back up to the start position, using your right thigh and leg muscles. Repeat to the other side  Belly Busters/Plank to Pike This is a great exercise for your core, shoulders, chest and butt. Begin in the push-up position with your torso straight, rigid and your body in a straight line from ears to toes with no sagging or bending.   Raise your butt as high as you can, while pushing your hips back and going onto your toes. Keep your arms straight and make sure your head is down.    Hold this position for a second and then lower your body back to the starting push up position.  Kettlebell Figure 8 to a Hold This exercise works on activating the stabilizer muscles of the core while also challenging your balance and coordination.  It also adds an explosive pull movement.  Stand upright holding the kettlebell in your left hand so that the bell is upside-down with the ball at your chest. You can support the ball of the kettlebell with your right hand. Make sure that you have your back in a neutral spine, your hips and glutes out, knees not tracking over the toes.    Let the kettlebell swing down in front of you and through your legs, bending at your waist and bending your knees. Keep your back straight. As the kettlebell passes through your legs, reach around behind your right leg with your right arm and grab the handle then swing straight through and in front of you so that you are standing upright and the kettlebell is at the starting position but in you right hand. Always drop the bell from the top position BETWEEN your legs… not to the outside (which would likely end badly for one of your knees).  Knee Ups This exercise is a great calisthenics and plyometric movement done by many Muay Thai fighters to help with their conditioning including Angela.  So I happily included it near the end of the workout.  I wanted to get the heart rate back up while targeting the legs and oblique.         Table Makers To end off this awesome workout, we added the Table Makers. Start by sitting up with your legs out in front of you.  Your feet should be shoulder width apart. Place your hands palm down by your hips. The fingers can be either pointing towards your toes or behind you. Sit on the ground with your legs straight out in front of you. In one motion, lift up your hips and try to push them up to the sky.  Squeeze your butt and push your feet into the ground.  Hold for a few seconds. Come back down to the first position and then repeat.  You should be inhaling on the up and exhaling on the way down.  Go through this circuit 2 -3 times and you’ll get a highly effective cardio workout. You will steadily be active for 25-35 minutes, so pace yourself.  The first round is usually the toughest as your body is getting used the intensity.  Use weights that are challenging and try to perform each exercise with good form and technique. Good Luck  Your Friend and Coach Funk Roberts FREE BODYWEIGHT GET LEAN AND RIPPED PROGRAM: http://spartanworkoutblog.com/gift/ FREE 4 WEEK SPARTACUS WORKOUT CHALLENGE: http://www.spartacusworkout.com FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt BLOG: http://www.spartacusworkoutblog.com SPARTACUSWORKOUTFAN: http://www.spartacusworkoutfan.com FUNKMMA: http://www.funkmma.com SUBSCRIBE FUNKTV: http://www.youtube.com/subscription_center?add_user=MARCROOPS  

SPARTACUS METABOLIC RESISTANCE WORKOUT

HOME WORKOUT This is a fantastic home workout that burns a crazy amount of fat. Guys and Gals this is a type of Metabolic Resistance Training (MRT, made famous by trainer Craig Ballantine) or High Intensity Interval Training (HIIT) which is far more effective than regular cardio workout, especially if you are looking for that lean, ripped, muscular and sexy body. According to Craig and studies, Metabolic Resistance Training (MRT) can increase your metabolism for up to 48 hours post workout – that’s TWO DAYS of elevated metabolism from a single 40-minute workout. So what exactly is Metabolic Resistance Training™? MRT is a series of non-competing total body resistance training exercises linked together with incomplete cardiovascular recovery. As you may be aware, regular cardio doesn’t really accomplish much. This Spartacus MRT Workout will have a prolonged effect on your metabolism for hours after your session is done. You be sure your body will be revved up to be a fat burning machine 24-7. The key to MRT is to cause glycogen depletion in the muscles or energy stores. This causes that post workout after burn. When looking to burn fat and lose weight, the muscles are looking for depletion. This is something that you can get without traditional cardio workouts, which is a waste of your time. Here’s the kicker: YOU CAN DO THIS WORKOUT AT HOME! Try it today or add it to our Spartacus Workout program Spartacus Metabolic Resistance Workout 10 Exercises – 45 seconds of work followed by 14 seconds rest Complete 3 rounds Alternate Kettlebell Swings (50 lbs) (You can use dumbbells) 4:26 Side to Side Pushups Sump Split Jacks Abs Knee In and Outs Bent Over Alternate Dumbbell Rows (40lbs) Kettlebell Goblet Squat (45lbs) Swiss ball V- Ups Kettlebell Hand to Hand Sumo Deadlift (45lbs) High Knee Sprints Burpees with Alt Plank T-Raise GET ACCESS TO THE NEW FITNESS PROGRAM SWEEPING THE WEB BY CRAIG BALLANTINE AND JOE MARION – THE 8 WEEK 24/7 RAPID FAT LOSS SYSTEM
 
GET YOUR FREE 4 WEEK BODYWEIGHT WORKOUT PLAN AND VIDEOS – http://spartanworkoutblog.com/gift/ GET YOUR FREE 4 WEEK SPARTACUS WORKOUT 1.0 PROGRAM AT http://www.spartacusworkout.com GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt