FUNKY STELLAR SATURDAY WORKOUT

WORKOUT - CHEST, PLYOMETRICS AND INTERVAL TRAINING

I went to a commercial gym this morning (yes I said it, the gym...I HATE going to commercial gyms - they are brutal)

It was raining and I did want to workout at home, but decided to make the trek to my local gym and if I was going there then I was gonna make it a STELLAR WORKOUT.

So check out the workout below, it was a mixture of traditional weight training plyometrics, bodyweight exercises and interval cardio training using super and giant sets...

TOOK THIS YESTERDAY

I have to tell you that ever since I have cleaned up my nutrition and completely changed my workouts from long boring bodybuilding type trianing to shorter high intensity interval training using my bodyweight, kettlebells, plyometrics, core exercises, functional movements, weights, TRX and other cool devices, my body has made a complete change.

I used to be 205lbs with what most of the beach volleyball players called my BUDDAH stomach - never really had abs, I was just big. 

My message to you is, unless you want to be a bodybuilder, stop wasting your time with workouts that are probably NOT working for you and switch to more functional, high intensity workouts. 

WORK SMARTER AND HARDER FOR RESULTS!

Check out the pic and try this workout if you DARE!!!!

Funk Saturday’s Workout 

CHEST, PLYOMETRICS AND INTERVAL TRAINING

(TOTAL WORKOUT TIME 45 MIN)

3 SETS OF GIANT SET - (NO REST BETWEEN EXERCISES) - DUMBBELL PRESS, BOX/BENCH JUMPS - Used 65-75-85lbs dumbbells

High Incline Dumbbell Press- 8 reps
Low Incline Dumbbell Press – 8 reps
Flat Bench Dumbbell Press – 8reps
Box Jumps – 20 reps

REST 90 SEC BETWEEN GIANT SETS


3 SETS OF GIANT SET (NO REST BETWEEN EXERCISES) - CABLE CROSS OVER, BENCH HOPS, BENCH RUNS (ALT TOES ON BENCH LIKE YOU ARE RUNNING)

Cable Crossover – 15 reps
Bench Hops – 10 jumps per side
Bench Runs – 10 runs per leg

REST 90 SECONDS BETWEEN GIANT SETS



3 SUPERSETS (NO REST) – PULL-UPS AND DIPS

Wide Grip Pull Ups – 10, 8, 8 reps
Parallel Dips – 10, 8 , 8 reps


15 MINUTES INTERVAL TRAINING ON BIKE
30 SECONDS – High Intensity as fast as you can pedal (over 110 rpm)
90 SECONDS – Low Intensity pedal over 80 rpm


TIME TO PUKE!!!!

4 GREAT WORKOUTS FROM THE FITNESS TREASURE CHEST

FUNK ROBERTS WORKOUTS

I wanted to share some of my favourite workouts with you in the post. So without going into too much detail here are 4 different styles of workouts from my FITNESS TREASURE CHEST. Try one or try them all and give me some feedback at funkroberts@gmail.com



FUNK LADDER INTERVAL WORKOUT


This workout is interval/cardio training at its best. This is a full body workout that combines, kettlebells, bodyweight, plyometrics and core work all wrapped into one. The workout is set up as a Descending Ladders Superset. You will alternate between 5 exercises in descending 50-40-30-20 and 10-reps sets. For example you will all 50 reps of all exercises and then start back at the exercise #1 and do 40 reps per exercise.

You want to do this for the best time you can. Take breaks when you have to but finish all reps and all sets before moving to the next exercise.

1. Two- Arm Kettlebell Swings
2. Push Ups
3. Mountain Climbers
4. Jump Squats
5. Ab Crunches (knees to elbows)



FUNK S&M WORKOUT – STRENGTH AND MUSCULAR


If you goal is to increase you strength while building muscle and burning fat, then my S&M Workouts are for. These workouts are for every man, woman of any age and any fitness level.

These workouts are awesome for building muscle and strength. The workout use supersets for each body part that you are working. For example if we are working chest, you may do the below

A1 Incline Alternate Dumbbell Press 3x10
A2 Plyo Pushups – 3x10

Perform each superset with no rest in between exercises or sets.

(Example 10 reps of Bench Press followed by 10 reps of Hindu Pushups and repeat for 2 more sets without rest, then you can chill)

DAY 1
Workout – Chest, Back, Legs
Set 1
A1 Bench Press – 3x10
A2 Hindu Push-Up – 3x10
Set 2
B1 Front Pulldowns – 3x10
B2 Renegade Rows 3x10 (each hand)
Set 3
C1 Bulgarian Split Squats – 3x10
C2 One Legged Deadlifts – 3X10
Stretch


DAY 2
Workout – Shoulders, Biceps, Triceps
Set 1
A1 Standing Barbell Shoulder Press 3 x 10
A2 KB/DB Alternate Sots Press 3 x 10
Set 2
B1 Barbell Curl 3 x 10
B2 KB Bottoms-Up Curl or Hammer Curl 3 x 10
Set 3
C1 Standing Overhead KB/DB Press 3 x 10
C2 Triceps kick backs in push up position 3 X 10 (per side)
Stretch




FunkMMA Workout


This is a hardcore gym workout. It combines power exercises, cardio, kettlebells, plyometrics and core work. Each workout consists of 3 rounds and each round is 5 exercises done for duration of one minute each. There is no rest in between exercises so you are trying to mimic the length of an MMA round (5 minutes)

Funk MMA Workout

Perform each exercise for one minute and move onto the next without rest. Rest for 90 seconds between rounds and complete 3 rounds in total.

1. Barbell Squat
2. Burpees
3. One Arm Kettlebell Clean and Press (30 seconds each arm)
4. Step Ups
5. Spiderman Push Ups

 
 
 
FUNK WARRIOR WORKOUT 
VIKING BODYWEIGHT WORKOUT


This workout is awesome and I like it because all you need is your bodyweight. This workout is a 3 round circuit.

VIKING BODYWEIGHT WORKOUT –Check out the video http://www.youtube.com/watch?v=VITJat_q16c

Perform each exercise for one minute, rest one minute between rounds and repeat for 3 total rounds

1. Inverted Row (Underhand Grip)
2. Mountain Climbers
3. Reverse Lunges
4. Parallel Dips
5. Hip Raises
6. Crunches
7. Burpees

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Winter Olympics Bootcamp Workout

Winter Olympics Bootcamp Workout

Craig Ballantyne, Turbulence Training

The Olympics are in full swing and the medals are pouring in for Canada.  Do you have the fever?  Fitness Expert and friend Craig Ballantyne created this awesome Olympic Bootcamp Workout that I had to pass on to you.  Check it below.

You can do this yourself or if you are a fitness professional use the workout with your clients or in your bootcamp to change up the flow.  You can even “team them up” into different countries and give out gold medals and awards.

Here’s how it goes:

We start with the Moguls Warmup.
I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile.

Moguls Warmup
Jumping Jacks
Duck Unders (step to the side squat down and duck under as you move)
Stickups
Seal Jumps (like jumping jacks, but cross your arms in front of you)
Pushups (tell your clients they all wiped out and have to do pushups)

Next, we move into the first event – The Ski Jump

10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to…



The Downhill Ski Race
1 Long Jump
10 Squats
1 Long Jump
6 Walking Diagonal Lunges per side
Long Jump
20-30 second squat hold
Repeat 3 times.

Give out a gold, silver, and bronze to the people who made it the furthest.
Gold medal awards and water break

Next up, we move to Speed Skating Strength Training

Skater Jumps or Lateral Lunges (depending on fitness level)
Pushups (another wipe-out…so do pushups to practice getting up)
Lunge Jumps or Reverse Lunges (depending on fitness level)

Take another water break if you need to…award some medals if you want, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit

Lunges (because the lunge low when they throw the rock)
Spiderman Climbs (again, because it helps get in that low position)
Close-grip Pushups

Now here are two optional exercises you can add in…

Sweeping (this is a bit of trick…but let’s say your gym needs a cleanup, you can give everyone a broom to cleanup, and tell them its just part of the curling circuit!)
Curls (curlers love to drink beer, so your campers can do dumbbell or band curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Uses dumbbells or kettlebells)
If you have access to equipment and your campers like heavier resistance training, you can do the following exercises:

Split squat (to build strong skating muscles)
1-Arm Standing Shoulder Press (to practice raising your stick in the air after you score a goal)
Row (to strengthen your upper body & grip for hockey fights)


Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse…

Reaching Lunge
1-Leg RDL
Pushup or Dip or Overhead Press
1-Arm Band Row

Take another water break.


Sliding Sports Circuit

Bobsled Push (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race)

Then you’ll follow that with a:
Stability Ball Plank or Plank (to simulate holding your body in the luge position)
And then flip to the side for:
Side Planks

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

Shuttle Sprints (in place of the skiing)
Plank (to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…perhaps you train folks in a gym where there are basketball nets…so have them shoot free throws…or bring in a Supersoaker…no wait, bad idea. But I’m sure you can come up with something.

Water break, cool down, awarding of more medals, and closing ceremonies.

I’m sure your campers will have a blast with that. It’s a great workout, and you’ll probably have some even better ideas than that.

Let me know what other events you come up with,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts