FUNK ROBERTS KILLER 3 ROUND WORKOUT

The other day my training partner and I decided to throw a wrench into our workout. We didn’t have a lot of time and wanted to get Weight Training, Abs and a Cardio workout all in 30 minutes. Enter the KILLER 3 ROUND WORKOUT

This workout consists of 6 exercises that are done one after the other for 30 second intervals, no rest in between. Once you have completed the round, you rest for 1 minute and it’s on to Round 2, rest for 1 minute and then Round 3. If you are still breathing, then go for 2 more rounds.

The goal is to perform as many repetitions as possible, with high intensity, perfect form and balance.


FUNK KILLER 3 ROUND WORKOUT

Round 1
Standing Alternate Dumbbell Shoulder Press - 30 sec (Soulders)
Classic Burpees - 30 sec (Chest, Legs and Cardio)
Step Ups on Flat Bench - 30 sec (Cardio and Butt)
Dumbbell Bicep Curls on a Bosu Ball - 30 sec (Biceps)
Bench Dips - 30 sec (Triceps)
Frog Crunches - 30 sec (Abs)
Rest for 1 minute

Round 2
Standing Alternate Dumbbell Shoulder Press - 30 sec
Classic Burpees - 30 sec
Step Ups on Flat Bench - 30 sec
Dumbbell Bicep Curls on a Bosu Ball - 30 sec
Bench Dips - 30 sec
Lying Bicycles - 30 sec
Rest for 1 minute

Round 3
Standing Alternate Dumbbell Shouder Press - 30 sec
Classic Burpees - 30 sec
Step Ups on Flat Bench - 30 sec
Dumbbell Bicep Curls on a Bosu Ball - 30 sec
Bench Dips - 30 sec
Russian Twists - 30 sec
Rest for 1 minute


The entire 3 round workout should take no longer than 15 minutes, including the time it takes to peel yourself from the floor. It was nice to have my training partner as she kept me going when I felt like dying and timed me as well. And after I was done it was her turn.

Make sure to warm up the body with 5 minutes on the treadmill, a light jog or jump rope and cool down with a complete body stretch, you’ll need it.

If you don’t have a lot a time to work out or want to accelerate your fat burning process, the FUNK ROBERTS KILLER 3 ROUND WORKOUT is your answer.



Funk Roberts
Don't Rush the Beat