CARDIO AND CORE
Here is yet another awesome circuit for those that are bored of plain old ineffective cardio session in the gym.
Angela’s Mile Workout #3 combines 1 Mile runs on the treadmill with core/abs exercises. This circuit is challenging but effective at helping you burn fat and strengthen the midsection.
ANGELA MILE WORKOUT #3
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 (above 5.5mph)* and then complete the prescribed reps for each exercise. You must complete all reps in the circuit before moving to the next set.
*The speed on the treadmill depends on your current cardiovascular level. You can adjust the speed as you run.
ANGELA MILE WORKOUT #3SET 1
1 MILE RUN — Brisk Pace
Inverted Push Ups or Regular Push Ups — 100 reps
Flutter Kicks — 100 reps
Toes to bar or Hanging Leg raises– 50 reps
SET 2
1 MILE RUN — Brisk Pace
Lying Leg Raises — 100 reps
Judo Pushups — 100 reps
Hanging Alternating Single Knee Ups or Lying Single Crunches — 100 reps (50 per side)
SET 3
1 Mile Run – Brisk Pace
Side Plank raise — 100 (50 per side)
Abs Wheel Roll Out — 100 reps
Full Abs Spring Ups /Abs Spring Ups — 100 reps
Take the Angela Mile Challenge
Over the next 8 weeks use the Mile Workouts as your cardio session at the gym (at least 2-3x per week) and follow the below schedule.
Also clean up your nutrition to help you burn more fat, lose more weight and build more lean muscle by using Joel Marion’s Xtreme Fat Loss Diet (XFLD) solution below – http://tinyurl.com/XFLD-SPARTA-ABSANGELA MILE WORKOUT #2http://www.youtube.com/watch?v=ON2v_Lip8OEANGELA MILE WORKOUT #1http://youtu.be/B9KRN8f8T1MANGELA 8 WEEK MILE CHALLENGE
Take your before pics and measurements
WEEK 1 – ANGELA WORKOUT 1
WEEK 3 – ANGELA WORKOUT 2
WEEK 4 ANGELA WORKOUT 3
WEEK 4 – YOUR CHOICE
WEEK 5 – ANGELA WORKOUT 1
WEEK 6 – ANGELA WORKOUT 2
WEEK 7 – ANGELA WORKOUT 3
WEEK 8 – YOUR CHOICE
Take your after photos and send both your before/after pics to funkroberts@gmail.com
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 – http://www.youtube.com/watch?v=B9KRN8f8T1M&feature=relmfu
Cardio Workout for MMA #3 – http://www.youtube.com/watch?v=nDjWrpKixRALEARN HOW TO INCREASE YOUR PULLUPS – GO FROM 0-10 IN NO TIME! – CLICK HERE
Run on the Treadmill for one mile at a brisk pace (above 5.5mph)* and then complete the prescribed reps for each exercise. You must complete all reps in the circuit before moving to the next set.
*The speed on the treadmill depends on your current cardiovascular level. You can adjust the speed as you run.
ANGELA MILE WORKOUT #3
SET 1
1 MILE RUN — Brisk Pace
Inverted Push Ups or Regular Push Ups — 100 reps
Flutter Kicks — 100 reps
Toes to bar or Hanging Leg raises– 50 reps
SET 2
1 MILE RUN — Brisk Pace
Lying Leg Raises — 100 reps
Judo Pushups — 100 reps
Hanging Alternating Single Knee Ups or Lying Single Crunches — 100 reps (50 per side)
SET 3
1 Mile Run – Brisk Pace
Side Plank raise — 100 (50 per side)
Abs Wheel Roll Out — 100 reps
Full Abs Spring Ups /Abs Spring Ups — 100 reps
Take the Angela Mile Challenge
Over the next 8 weeks use the Mile Workouts as your cardio session at the gym (at least 2-3x per week) and follow the below schedule.
Also clean up your nutrition to help you burn more fat, lose more weight and build more lean muscle by using Joel Marion’s Xtreme Fat Loss Diet (XFLD) solution below – http://tinyurl.com/XFLD-SPARTA-ABS
ANGELA MILE WORKOUT #2
http://www.youtube.com/watch?v=ON2v_Lip8OE
ANGELA MILE WORKOUT #1
http://youtu.be/B9KRN8f8T1M
ANGELA 8 WEEK MILE CHALLENGE
Take your before pics and measurements
WEEK 1 – ANGELA WORKOUT 1
WEEK 3 – ANGELA WORKOUT 2
WEEK 4 ANGELA WORKOUT 3
WEEK 4 – YOUR CHOICE
WEEK 5 – ANGELA WORKOUT 1
WEEK 6 – ANGELA WORKOUT 2
WEEK 7 – ANGELA WORKOUT 3
WEEK 8 – YOUR CHOICE
Take your after photos and send both your before/after pics to funkroberts@gmail.com 
