Workout Wednesday – Ultimate Takedown

Posted on September 17, 2014 by funkroberts

Spartan Metabolic Workout that will help you build muscle, burn fat and improve cardio. Use this metabolic HIIT circuit to get results fast. Perform each exercise for 60 seconds followed by 15 seconds rest on after the other. Rest for two minutes and repeat for 3 rounds. Exercise list 1. Kettlebell Swings 2. Spiderman Push Ups 3. Rotational Reverse Sandbag Lunge 4. Abs Wheel Roll Outs 5. Burpee Thrusters 6. Sandbag Bent Over Rows 7. DB Push Press 8. DB Jump Squats 9. Stability Ball Stir the Pot 10. Sprawls DOWNLOAD YOUR FREE 4 WEEK SPARTAN WORKOUT PROGRAM – WORKOUTS, NUTRITION AND VIDEOS

Increase Power and Strength with the “Beastly Workout”

Posted on April 15, 2013 by funkroberts

Power and Strength “Beastly” Workout

Build Explosive Power and Incredible Strength Fast with this workout. As an athlete building overall power and strength is essential for peak performance. For others getting stronger quickly is always a top priority. This workout is the perfect solution to building “BEAST-LIKE” strength Today’s training is a Strength and Power workout that you can do at the beginning of your training week. It’s better to lift heavy when your body and muscles are fully rested and recovered. In this workout you will focus on the BIG LIFT/MOVEMENT like squats and deadlifts to develop overall strength while adding compound exercises that will build power and endurance. The main focuses of your training would be the following: STRENGTH use sets of 3-5 reps POWER use sets of 10 reps at FULL SPEED ENDURANCE use sets of 10-20 reps Use Big Lifts, Compound Exercises and Functional Movements to build Power and Strength Fast! “Beastly Workout” Power and Strength “Beastly” Workout Perform each exercise for the prescribed reps and sets. Rest fully between sets for your Big Lifts and 90 seconds for other exercises. Make sure you warm up before training and complete a warm up 1. Box Squats 4 sets of 3-5 reps – Heavy 2. Barbell Deadlifts 4 sets of 3-5 reps – Heavy 3. Dumbbell Snatches 3 sets of 8-10 reps – Moderate – Heavy 4. One Arm Dumbbell Press – 3 sets of 8-10 reps – Moderate to Heavy 5. Pull Ups or Chin Ups 3 sets of 12-15 reps 6. Single Leg – Plate RDL 3 sets of 12-15 reps – Moderate 7. Parallel Dips and Leg Raises – 10-15 reps each If you are an MMA or Combat Fighter you must diversify your training. This workout that will help build overall strength and power. This is the type of Strength and Power Workout that you will have access to in our New Program Funk & Flex Elite Strength and Conditioning for MMA and Combat Athletes

Metabolic Strength Workout – Increase Strength, Power and Mass

Posted on July 31, 2012 by funkroberts

Do you want to increase your power and strength while building lean muscle? In order to build overall strength and power, sometimes you need to incorporate heavy compound exercises into your workouts. This workout is a Metabolic Resistance Workout and unlike some my other circuits we are enhancing the metabolic effect by using heavier weights to increase strength and power. Spartacus Strength Workout – KETTLEBELL, TRX, DUMBBELL and BODYWEIGHT This is an advanced strength and power workout only. Perform each exercise one after the other for 40 seconds of work followed by 20 seconds rest. Rest for 3 minutes and repeat for 3 complete sets 1. Double kettlebell Swings (40lbs) 2. Kettlebell Clean and Press (40lbs) 3. One Arm Dumbbell Snatches — Left (75lbs) 4. One Arm Dumbbell Snatches — Right (75lbs) 5. Plyo — Pushups 6. Double KB High Pulls (40lbs) 7. TRX Side to Side Plyo-Lunges 8. Floor Press (40lbs) 9. Double Kettlebell Snatch (40lbs) 10. Renegade Row (40lbs) Note: weight indicated is per weight used by Funk. Please adjust to your level, but challenge yourself.

HGH is triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle tissue. It also enhances protein synthesis in skeletal muscles, building stronger, larger muscles. The exercises I chose in this circuit are truly enhanced compound power movements using kettlebells and dumbbells while supplementing in a few plyometric exercises using bodyweight and the TRX. Exercises like cleans and snatches are true compound movements forcing you to use multiple muscles and joints to get it done. Plyometric movements work the fast twitch muscles in the body. Your body has faster twitch muscle fibers helping to increase muscle faster. This combination of exercises naturally increases the intensity of the workout. As usual the actual exercises in the workout include push, pull, lower body, upper body and core movements to make ensure your entire body is being targeted.

The tempo of each exercise requires speed throughout with good form so we can increase the energy demand giving you a metabolic effect to burn fat and increase cardio. If you increase the number of reps within the interval time you will increase the metabolic cost. In the end this metabolic resistance will help you to increase your overall power and strength while helping you maximize fat loss while building more muscle mass.

SPARTACUS SANDBAG WORKOUT SERIES FOR MMA AND COMBAT ATHLETES (3 WORKOUTS)

Posted on March 31, 2012 by funkroberts

CLICK HERE TO GET YOUR SANDBAG

Adding the Ultimate Sandbag as a training tool is essential for any MMA or Combat Athlete. Think about it, as a striker when you are in a clinch you have to constantly use the stabilizing muscles to shift and try to control your opponent. As a BJJ Artist or Grappler you have to use your muscles isometrically and engage the core to hold opponents in guard or attempt submissions. As a wrestler you are constantly transitioning and incorporating power movements against the opponents’ unpredictable bodyweight. So I went ahead and ripped up three Sandbag Workouts dedicated to the MMA Athlete. Of course anyone can use these workouts or incorporate some of the exercises, but I had the MMA Athlete in mind when I create them. Here is a 3-Part Sandbag Workout Series for Combat and MMA Athletes. (3 VIDEOS) MMA SANDBAG WORKOUT FOR STRIKERS MMA SANDBAG WORKOUT FOR BJJ AND GRAPPLERS MMA SANDBAG WORKOUT FOR WRESTLERS Training with the sandbag can help athletes train more effectively for different movements that you will face in fight. You can also train all 8 essential abilities for the MMA athletes: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility using the Ultimate Sandbag. Sandbags stimulate more muscles than using barbells, bodyweight and dumbbells. Because sandbags change their shape as you lift them, the body has to recruit the big prime movers as well as the stabilizers to perform all the lifts. This means we are training more muscles leading to a better result! Sandbags allow you to train for grip strength as well. Holding the sandbag in different positions makes you work the core harder. The weight actually tries to pull your body forward and your trunk must resist or the core has to prevent the body when the weight is loaded on the side. The shifting nature of sand works great to mimic a moving opponent. If you don’t have a sandbag, than I highly recommend the Ultimate Sandbag, but you can also make your own sandbag. Oh and add that when training with sandbag, you are using compound lifts which is the key element in fat loss programs. Bottom line is as an MMA Athlete; you need to add the Ultimate Sandbag training into your Strength and Conditioning program. Funk Roberts Workout Instructions for all Sandbag Workouts 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. GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt CHECK OUT THE ULTIMATE SANDBAG FOR YOURSELF — CLICK LINK – http://www.mcssl.com/app/?af=1362094 Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag MMA SANDBAG WORKOUT FOR STRIKERS 1. Sandbag Shoveling 3:21 2. Squat Thrusts to Sandbag Cleans 3:34 3. Sandbag Thrusters in Fighters Stance Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 3:53 4. Side to Side Plyo Kettlebell Push Ups 4:09 5. Sandbag Rotational High Pull 4:20 6. Side Plank and KB Press Left 4:35 7. Side Plank and KB Press – Right 4:46 8. Sandbag Bent Over Rows 4:52 9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:59 10. Sandbag Russian Twist 5:13 SPARTACUS SANDBAG WORKOUT FOR BJJ AND GRAPPLERS Funk is using a 40lbs Ultimate Sandbag for Strength 1. Sandbag Thrusters — Regular Stance 2:46 2. Squat Thrust to Clean 3:02 3. Plank Builds with Lateral Sandbag Slide 3:24 4. Sandbag High Pulls 3:40 5. Sandbag Abs Chops 3:51 6. Bear Hug Squats 4:02 7. Single Arm Push Up Grip Row Right 4:11 8. Single Arm Push Up Grip Row Left 4:18 9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:27 10. Side to Side Plyo Kettlebell Push Ups 4:42 MMA SANDBAG WORKOUT FOR WRESTLERS 2:09 1. Squat Thrusts to Overhead Chop 2:20 2. Side to Side Plyo Kettlebell Push Ups 2:45 3. Sandbag High Pulls 2:56 4. Sandbag thrusters Wrestlers Stance – Rd 1 Left Rd 2 Right rd 3 Alternate 3:12 5. Sandbag Abs Chops 3:28 6. Plank Builds with Lateral Sandbag Slide 3:41 7. Bear Hug Squat Jumps 3:55 8. Side Plank and KB Press Left 4:08 9. Side Plank and KB Press – Right 4:17 10. Wrestlers Sprawls Rd 1 Left Rd 2 Right rd 3 Alternate

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SPARTACUS “MISSION IMPOSSIBLE” WORKOUT

Posted on January 10, 2012 by funkroberts

Spartacus “Mission Impossible” Workout Your Mission, if you choose to accept is to perform this workout and leave your comments when the mission is complete! This post has a lot of information in it that you do not want to miss. Aside from the workout video. 1) Below the workout video there is the usual workout details. 2) Below that I talk about why Spartacus workouts are much more effective at fat loss then regular long cardio session on the gym machine 3) Finally under that I breakdown each exercise giving you tips on how to perform the exercise correctly and what it targets. So make sure you watch and read everything this post. It will change your life forever ..okay maybe not forever, but for now and please leave your comments. Spartacus Mission Impossible Workout Instructions 10 Exercise Circuit – Complete 4 Full Rounds 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. COMPLETE 4 ROUNDS SPARTACUS “MISSION IMPOSSIBLE” WORKOUT 1. Kettlebell (DB) Clean Press and Overhead Squat (35lbs) – Alternate 2:05 2. Grasshopper 2:29 3. Nasty Bastie Burpees 2:50 4. Abs Cross Crunches and Twist 3:15 5. Dumbbell Deadlifts and Row Ladder (45lbs) – 3:31 (Start with 1 row, then 2-3-4-5 back down to 4-3-2-1 or until time runs out) – 3:31 6. Bodyweight Squat to Meet the Queens 4:00 7. Swiss Ball Roll Ups – 4:23 8. Kettlebell Swing – Catch and Around the World (45lbs) 4:43 9. Ninja Tuck Jumps 10. Dumbbell Push-Ups and Side Raises (8lbs) 5:32 What You Need: Gym Boss Timer: http://tinyurl.com/yllwjdt Post Workout Protein Drink: http://funkroberts.getprograde.com Kettlebells: http://www.dragondoor.com?apid=4be946acb37d2 Dumbbells: Ironmaster Quick Lock Dumbbells http://www.samsfitness.com.au WHY SPARTACUS WORKOUTS BURN MORE FAT THAN CARDIO AT THE GYM! In the video I said that Spartacus Workouts or High Intensity Interval Training is amazing for burning fat, but didn’t go into detail.

This relates to what is called EPOC (Excess Post Exercise Oxygen Consumption) In other words, after a Spartacus workout your body’s metabolism is very high. Basically because you are resting at this time your body is tapping into the fat stores for energy through oxygen. Oxygen burns fat. Your body takes a lot longer to recovery after Spartacus workouts, therefore your body is burning fat for a longer period. Science and research shows that interval training, like Spartacus workouts, are more effective and works faster than slow cardio for fat loss (Medicine & Science in Sports & Exercise: January 2011, 43:115-122).

On the flip side, after a long and boring 45-60 minutes duration on the elliptical or exercise machine at the gym, because you are not exercising at high level (per say) your EPOC or post workout metabolism is not that high nor does not last very long. THAT’S NOT SO GREAT! LET’S COMPARE A) 30-40 minute Spartacus workout burns fat for 24-36 hours after workout B) 45-60 minute duration on an exercise machine for traditional cardio workout burns fat 30-45 minutes after if you are lucky. DO YOU WANT TO BURN FAT? DO SPARTACUS WORKOUTS! EXERCISE BY EXERCISE BREAKDOWN OF SPARTACUS “MISSION IMPOSSIBLE” WORKOUT 1. Kettlebell (DB) Clean Press and Overhead Squat (35lbs) – This is an advance kettlebell movement and you may need to modify it. This exercise targets the entire body focusing on your ability to power up the kettlebell, press with the shoulders and then as the weight is locked up over your head, you then proceed to squat as you tighten your core. Simple amazing! You can modify the movement be taking out the press and just squatting after the clean. You may also use a dumbbell if you don’t’ have access to kettlebells. 2. Grasshopper – This is a popular exercise with combat fighters but I added it in to challenge your upper body, hip flexibility and core muscles. Make sure your hip touches the ground when you kick the leg through. 3. Nasty Bastie Burpees – My friend Mojo introduced me to this burpee variation while we were doing another Spartacus Workout. He is a hockey goalie, so you can see the added split when you blast up from the burpee resembles a goalies positioning as they get ready to make save. What you will also feel is the burn in the thighs and adductors. Of course, because it is a burpee you are getting the entire body to work, along with the heart and fast twitch muscles from the plyometric movement.

4. Abs Cross Crunches and Twist – I like this abs exercise variation as it not only targets all the abs muscles. Rectus Abdominals (along the top, actually the 6-pack), Oblique’s along the sides and the Transverse Muscle which is a deep core muscle that covers your entire midsection, front and back 5. Dumbbell Deadlifts and Row Ladder (45lbs) – 3:31 (Start with 1 row, then 2-3-4-5 back down to 4-3-2-1 or until time runs out) – another power movement in the deadlifts but with the added bent over row, your back gets a double dose. Oh and don’t forget to tighten the core. You want to use a heavy weight with this exercise but do not compromise your form. The Ladder Rows may not seem too tough at the beginning but as you reach the 30 sec mark and are counting back the ladder, your lats will be screaming.

6. Bodyweight Squat to Meet the Queens – Pure lower body combo exercise that targets the glutes, thighs, adductors and abductors, calves and hammies. Make sure you go nice and low, don’t rush the movements and explode up from the bottom position 7. Swiss Ball Roll Ups –Another Abs and Core Killah. Keep those hips high while drawing the Swiss ball towards your chest. You want to make sure to point your toes back as well. (I have really bad ankles that were broken when I was young, so biomechanically I cannot point my feet down too much). Exhale while bringing the ball close to you. The Core and Abs are going to die.

8. Kettlebell Swing – Catch and Around the World (45lbs) – I really like this exercise. The kettlebells focus on your lower body and explosive power, while the Around the World hits the shoulders, traps and chest and core. If you have shoulder problems the Around the World helps to open up the shoulder cavity and strengthen it. Helped to cure my chronic rotator cuff injury.

9. Ninja Tuck Jumps – WOWEEE is all I can say about this one. You truly have to explode up off the ground. But if that’s not enough then do a tuck jump. After a minute of this you are ready to tap out – BUT YOU CAN’T. I kept slipping off the mat but powered through it. Make sure you have a soft surface and pump your arms to help you get up off your knees. It’s a very tough exercise, especially after 8 previous ones. Good Luck with this plyometric movement.

10. Dumbbell Push-Ups and Side Raises (8lbs) – Love this exercise to finish off the workout (the round) It will definitely hit your upper body, but the shoulders get it two-fold, during the pushups and then again with the side raise. The great thing about having to perform the side raise in the plank position is that you have no way to cheat the weight up allowing the movement to really focus on the shoulder. You must use a light weight. You will not believe how incredibly effective this exercise is until you the next day.