FUNK TABATA 32 WORKOUT CHALLENGE FUNK TABATA 32 WORKOUT CHALLENGE Complete each exercise using the Tabata Protocol one after the other with one minute rest in between. Complete each exercise for 8 intervals of 20 seconds of work followed by a 10 second rest. Take a one minute rest and move onto the next exercise and repeat. Finish all four exercises. Workout Time will be 20 minutes not including your warm up and stretch after you’re done. Exercise List Dumbbell Jump Squats 40lbs Dumbbell Clean and Press 40lbs Dumbbell Push Ups 40lbs Dumbbell Renegade Rows 40lbs You will need a Funk Gymboss Timer only $19.95 – a must have for counting Tabata intervals – OR Download your Custom Tabata Interval Music – TABATA INTERVAL The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! This is “High-intensity” and not for the weak at heart. This cardio interval training method is an intense and quick workout routine but very effective. The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful! One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. You can use this protocol with many exercises: pushups, sit-ups, pull-ups, squats, you name it. If time is an issue, then try this next time you are at home, outside or in the gym.  


METABOLIC MUSCLE BUILDING WORKOUT Start your timer and perform each exercise for the prescribed reps…do not move onto the next exercise until you have completed the reps. (Use a challenging weight and learn the dumbbells techniques before attempting this workout. FUNK’S WEIGHT AND TIME – 50LBS dumbbell – 21:23MIN 25 V-UPS – This is an advanced abs/core exercise that hit the entire rectus abdominus (six pack muscle) that extends from your pelvic region to your sternum. 50 DUMBBELL SNATCHES (25 PER SIDE) – This exercise will help build explosive power. This is a rapid movement that will target your hamstrings, lower back and hips 25 PUSHUPS – the ultimate strength exercise that targets the upper body along with your core 50 DUMBBELL SWINGS – This is another explosive lower body exercise that targets glutes, quads and hamstrings 50 BURPEES – This is the number #1 metabolic exercise on the planet, targeting most muscles in the body. Burpees forces you to complete a lot of work in a short period of time which forces the body to secrete HGH(Human Growth Hormones), perfect for building muscle and increasing your metabolism to burn fat. 50 DUMBELL CLEAN AND PRESS – This is a full body explosive power movement that targets the upper and lower body done with heavy weight. You will feel this exercise in your rhomboids and traps, your lower back, biceps and of course, shoulders. In you lower body this exercise will work your quadriceps, hamstrings and calves. 50 MOUNTAIN CLIMBERS – This exercise is a full body cardio exercise that targets your core and upper body.


SPARTACUS MILITARY WORKOUT #1 – TRUE GLADIATORS OF WAR MILITARY SPARTACUS WORKOUT — TRUE GLADIATORS OF WAR 10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes Perform each exercise in succession for 60 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. EXERCISE LIST 1. DUMBBELL SNATCH R – 60LBS 1:26 2. DUMBBELL SNATCH L – 60 LBS 1:48 3. MARINE CRAWL PUSHUPS (SPIDEMAN PUSHUPS) – 2:12 4. SANDBAG BEHIND NECK SQUATS – 40LBS – 2:28 5. GOOD MORNING DARLINGS 2:41 6. SANDBAG BURPEE TO BENT OVER ROWS 40LBS 2:55 7. LEBERT EQUALIZER DIPS 3:18 8. EVEREST CLIMBERS 3:25 9. SANDBAG ZERCHER CLEAN AND ALT LUNGES – 40LBS 3:37 10. KETTLEBELL SWINGS – 55LBS SWITCHED TO 70LBS 4:07 Lebert Equalizer – Dumbbell – Ultimate Sandbag - se Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag – FUNK GYMBOSS TIMER: 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.