FUNK’S RAPID FIRE ABS AND CHEST WORKOUT

Guys check out this Rapid Fire Abs and Chest Workout that I created the other as a fusion between two programs that have just been launched from my friend Arnel Ricafranca, Rapid Fire Abs and Chest Workout Systems for Men.

This workout can be done two ways: For reps or using the Spartacus protocol

Watch the workout and read the highlights of each program and then click on the system you want access to.





YOUTUBE COMMENT:

David09150- hey funk i purchased the rapid fire abs program i just wanted u to know it blasted my abs im still in pain. good pain of course

FUNK’S RAPID FIRE ABS AND CHEST WORKOUT 

Alternate between chest and abs exercises


10 exercise each – 10 reps per exercise with no rest in between for a total of a 100 reps per set – Rest for 90 seconds after your set and repeat for 3 -5 total sets (make sure you rest to full recovery)


OR


Spartacus Workout – perform all 10 exercises one after the other for 20 seconds of work, followed by 5 seconds rest/transition - Rest for 2 minutes and repeat for a total of 3 sets (make sure you rest to full recovery)


Workout


1. Windshield Wiper Pushups


2. Abs In and Outs


3. Jumping Jack Pushups


4. Abs Hip Thrusts


5. Regular Push Ups


6. Abs V-Up Toe Touches


7. Spiderman Hold Push Ups


8. Side Plank Raise Left


9. Clockwise Pushups – Counter Clockwise Push Ups


10. Side Plank Raise Right



 
RAPID FIRE ABS
  CLICK HERE TO FIND OUT WHY YOU NEED TO ADD THE RAPID FIRE ABS SYSTEM TO YOUR MMA AND COMBAT TRAINING

Why do people gain abdominal fat so quickly and find it almost impossible to get rid of it? Because typical dieting and cardio exercise is counter-productive to six pack abs unless you have a strategic, proven formula in sculpt your abs muscles and get rid of the layers of fat that hid your abdominals.

That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.

RAPID FIRE CHEST

This workout absolutely helps build the chest since it targets the fast twitch fibres in the chest, which just happen to be the ones with the greatest potential for size and strength.

If you want a strong, muscular chest, here's the bottom line:

Do the right exercises

Perform them with a high intensity

Rest to full recovery between sets

CLICK HERE TO FIND OUT WHY YOU NEED TO ADD THE RAPID FIRE CHEST SYSTEM TO YOUR MMA AND COMBAT PROGRAM

HOW TO GET SIX PACK ABS WITH ROB RICHES PART 4 OF 4

SIX NEW AB EXERCISES FROM ROB RICHES

Here is Part 4 of my 4 Part Series How to Get six Pack Abs with my man Rob Riches. I worked with Rob on the Battle Bag Workout DVD Shoot and was truly amazed at his abs and knowledge so listen and apply his techniques.

The abdominals work in four different plains of motions or directions in order to help you train each section. You must train all four to get the optimal inner strength and strong abs.


1) Truck flexion or crunching motion – upper body to lower body movement – Upper Abs

2) Lift hips – moving the lower body toward the upper body – Lower Abs

3) Truck rotation or twisting from side to side – Core and Obliques

4) Side to side flexion – Serratus and Obliques


I ensured that all the exercises Rob shows in this post hit all movements. Remember the only way you are going to see the SIX PACK is with good, clean nutrition.

Hanging knee lifts for lower abs





Cable crunch for upper abs



Decline Leg Raises Lower abs - Rob Riches




Double Crunches with Knee Up





Swiss Ball Side Crunches with Twist for Obliques



How to get V-cut abs



ROB RICHES

WBFF World champion fitness model and competitor, Rob Riches, reveals his entire abs workout in full detail, showing the top exercises to strengthen and condition the entire core and abdominal region.

Throughout these video shorts (9 in total), you'll learn how to do each exercise properly, and feel muscles that you've never felt worked before.

Check out all 9 video shorts by subscribing to Rob's YouTube channel, and see new video's as soon as they're uploaded.

All exercises are available on one DVD, complete with a free six pack workout chart, and can be purchased at Rob's online fitness store: http://www.robrichesstore.com/

For more video's, photo's and daily health and fitness tips, follow rob on his social network sites below:

www.twitter.com/robriches

facebook: The Official Rob Riches Fitness Group

http://www.robrichesfitness.com/

http://www.mycontestprep.com/

 

SPARTACUS ABS AND CORE WORKOUT

Finally after hundreds of requests, I have finally created the first Spartacus Abs and Core Workout. This is an awesome 10 exercise workout that focuses on core and abs strength.

Perform one set of each exercise in succession. Each exercise is timed for 30 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 5 seconds to transition between stations, and then move onto the next exercise.


Take 2 minute break and finish 3 rounds on your abs day or do 1 set after a workout


SPARTACUS ABS AND CORE WORKOUT

SWISSS BALL ROLL UPS

SWISS BALL SIT UPS

SWISS BALL ROLL OUTS

SWISS BALL TWISTS (CHARLIE’S ANGELS)

AB SPRING UPS

AB BICYCLES

AB FLOOR CRUNCHES

AB SCISSORS

HIP THRUSTS

PLANK THRUST (BRIDGES)

Try this workout and please leave comments

GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM AT http://www.spartacusworkout.com/

GET YOUR GYMBOSS TIMER FOR 19.95 - http://tinyurl.com/yllwjdt


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 PUT "FUNKMMA" in when you are checking out...our gift to you

HOW TO GET SIX PACK ABS - ROB RICHES PART 1 OF 4

It's with great pleasure to bring you WBFF World champion fitness model, competitor and magazine cover model Rob Riches.  Rob and I worked together on the Battle Bag DVD Shoot this past weekend.

With March being Funk's Fat Loss Month, I bring to you a 4 Part - How to Get Six Pack Abs Series taken from Rob Riches 9 Part DVD. Learn how to do each exercise properly, and feel muscles that you've never felt worked before.

Today I am posting 4 videos to introduce Rob Riches, his ab workout series and the first ab exercise to help you get those six pack abs. Make sure you watch all of the videos. There is some incredible information.

FUNK AND ROB RICHES AT THE BATTLE BAG SHOOT

Funk introduces you to Rob Riches while at the Battle Bag DVD Shoot. Rob tells you about the five "S" to be a successful MMA Athlete.







OVERVIEW OF THE HOW TO GET SIX PACK ABS DVD PROGRAM


For the first time, champion fitness model and competitor, Rob Riches, reveals his entire ab workout in full detail, showing the top exercises to strengthen and condition the entire core and abdominal region. Learn how to do each exercise properly, and feel muscles that you've never felt worked before.






HOW TO GET SIX PACK ABS - PART 1


In part 1 of this 9 part video short Rob shows the different muscle groups that make up the elusive six pack, and explains why some people may find it easier to show them than others.









HOW TO GET SIX PACK ABS - CRUNCHES


In part 5 of this 9 part video short Rob demonstrates a few variations on one of the most effective and easiest exercises to perform to work and develop the entire abdominal region.







STAY TUNED NEXT WEEK FOR MORE AB EXERCISES




Learn how to do each exercise properly, and feel muscles that you've never felt worked before. If you only take away half of what is in this DVD, then you will end up with a six-pack like never before!

You can order the full 60 minute DVD showing all the exercises in full here: http://www.robrichesstore.com/abssession.html