LADY SPARTACUS AB WORKOUT - Estella " Lady Spartacus" Hom is at it again, this time with the Spartacus Ab and Core Workout. See this workout and more in the upcoming Spartacus 2.0 Workout Program coming soon.
I've been receiving several requests for more bodyweight workouts, so here is a simple fat burning ab workout that you can do using only your bodyweight. No equipment necessary and it can be done anywhere!
Based on the Spartacus Workout Challenge from Funk Roberts and Men’s Health Fitness Magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds of the same circuit or do what I sometimes do - combine it with a round or two of kettlebell moves. Get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/
Watch for the next Lady Spartacus workout: An intense full body workout with kettlebells
We are well into week #2 of the Spartacus Workout Challenge and over 600 people are going at it strong. Check out this week’s workout and click the link below if you want to lose weight and get ripped.
Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body.
The challenge was taken from Men's Health Magazine, but I will provide you with my weekly workouts and nutrition plan to help you get to your SPARTACUS status.
I want to thank TL Smooth, Estella Hom (Lady Spartacus), Supplementsource.ca and Gymboss.com for all your help, to make this happen.
Check out what Mark from England says: Finished the first week and so far I feel awesome! More energy, sleeping better, muscles and joints hurt much less (even after the sessions!), cardio's already vastly improved, recovery rate is through the roof... feel stronger, faster and generally more alert. As of right now, this Spartacus thing is THE best training system I've ever done!
Sure, as with all training systems, you have to dedicate yourself 100% with the exercises, nutrition, rest periods - and I always try and do so, but with Spartacus I just feel like I'm developing even faster!
Using a Swiss Ball is one of the best ways to firm up your glutes and tighten up your abs and strengthen your core. Everyone should have the Swiss ball in their house or at least be using one at the gym.
I use the Swiss ball in most of my workouts because it allows me really engage my core and ab muscles. I have really seen a huge difference in the development of my abs using the ball.
I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.
Get your Funk Roberts Gym Boss Timer for your workout click here only $19.99
Funk Roberts and Sabrina demo an amazing butt, abs and core workout for women Do this circuit twice per week. Rest for two minutes between circuits. You can do this work out twice a week.
Perform each exercise for 30 seconds each without rest. Take a 90 second break and complete another round depending on your fitness level.
Beginner - complete 1 round of the full circuit. Intermediate complete 2 rounds of full circuit Advanced complete 3 rounds of circuit
Exercises Swiss Ball V-Up Swiss Ball - Oblique side to side Swiss Ball - Abdominal Pull Ins Swiss Ball Abdominal Crunches Swiss Ball Butt/Hip Raises Swiss Ball Frog Raises Swiss Ball Touches Swiss Ball Plank Funk Roberts
The new year has begun and it is usually a very busy first week. The kids are back to school, you are back to work or university/college and it's tough to find time to go to exercise. But you have to start exercising now or you will never start.
Well I have two great beginner bodyweight workouts that target the entire body. You to use the workout twice a week at home, the gym or outside. These will help get your muscles adapted to strength training before starting to use weights.
If you are looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms or all of the above, this is a start.
Using bodyweight exercises are great, as you use more muscles during each movement especially your stabilizers. The exercises you use in this workout will help you build strength and burn more calories.
BODYWEIGHT WORKOUT #1
BODYWEIGHT WORKOUT #2
BEGINNER WORKOUT #1 Muscle Adaptation
6 Exercises 10 reps per exercise or body part 2 Sets per exercise Rest for 30 seconds between sets
WORKOUT #1 1.SQUATS 2 SETS OF 10 REPS 2.PUSH UPS 2 SETS OF 10 REPS 3.BACK EXTENSIONS 2 SETS OF 10 REPS 4.JUMPING JACKS 2 SETS OF 10 REPS 5.BICYCLE CRUNCHES 2 SETS OF 10 REPS PER SIDE 6.PLANK 2 SETS TO FAILURE
BEGINNER BODYWEIGHT WORKOUT 2
Muscle Adaptation Workout #2
6 Exercises 10 reps per exercise or body part 2 Sets per exercise Rest for 30 seconds between sets
1.LUNGES 2.DIPS 3.HIP EXTENSIONS 4.BURPEES 5.IN AND OUTS 6.BIRD DOG
DOWNLOAD YOUR FREE COPY OF THE "7 SECRETS TO LIVING A MORE FIT FIRM AND FAB LIFESTYLE"
Another decade has ended and we are now embarking on a new era. I just uploaded my 100th video on Youtube and I promise that in 2010, there will double the video and exercise workouts. Before we fully leave 2009, I wanted to wrap up the year by giving you my picks of my best workout videos of the 2009. From Abs and Kettlebells to Randy Couture and Tabatas, these are the workouts you can truly save and take with you into 2010 and get guaranteed results.
10. ABS OF STEEL - CORE CRUSHERS This mid-section workout is one that stands out of most of my other Funk 50 Ab Workouts, because this one targets the core. Having sway back and scoliosis, I am always looking for ways to strengthen the core, and this workout is one that does. – Workout Targets core, lower back, abs, butt
9 PLYOMETRICS EXERCISE
Playing pro beach volleyball and being 5’11” I needed to ensure that my jump was high and plyometrics was and still is a key component in my training. As my knowledge became verse and I received my Plyometrics Certification, I started to combine movements to make my workouts and exercises more challenging. This workout is all that and the other. Targets – Chest, Legs, Conditioning, Fast Twitch Fibres, Increase Vertical and Explosiveness
8 RESISTANCE BAND WORKOUT FOR WOMEN Estella Hom helped me with this workout. I like using resistance bands and I think you can start to strengthen your muscles quickly, especially if you are a beginner or have not worked out in a long time. The tensions of the bands actually force some stabilizing muscles to react. Targets – Full Body
7. SIX PACK ABS - FUNK 50 FOR ABS - ORIGINAL This is the grand-daddy of Funk Ab workouts. I know that this wasn’t posted last year, but it needs to be on this list. I still do this workout, and love it because it keeps constant tension on the abs which will strengthen the muscles. With over 12,000 views, I think others like it too. – Targets – Abs, Oblique
6. TABATA WORKOUT In 2010, you are going to see the rise of TABATA workouts, especially from the Funkster. The workouts are super intense and tres effective. You can use any exercise and pretty much get a workout done in 4 minutes. I like to combine 4 exercises. That gives you a 20 minute, muscle building, fat burning workout. Targets – Strength and Conditioning
5. BUTT AND LEG WORKOUT The BUTT and the LEGS are two areas you ladies want to firm up. Although this on hasn’t picked up on You Tube, it is an extremely effective workout. Do this for a month and you ass will be tight, Michele will tell you. Targets – Butt, Quads, Hamstrings and Core
4. MMA WORKOUT FOR POWER, STRENGTH AND CONDITIONING Now we are getting into the MEAT and POTATOES for you hardcore fighters, wanna be fighters, or guys that want to have an amazing physique. I still think MMA fighters are some of the best conditioned athletes in the world and it starts with crazy workouts. I had to go to Thailand to think of this one, but it has caught on and is becoming quite popular. I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agility and Endurance exercises. Targets – Full Body, strength, power, explosiveness and endurance
3. FIT FIRM AND FLAT ABS WORKOUT FOR WOMEN My Fit Firm and Fab gals blew me away when they completed this 20 minute workout. Women from all walks of life, ages, and fitness levels were able to get through this. This is definitely the signature workout for Fit Firm and Fab for Women and as it picks up on You Tube it will be for women of the world. Thanks Ladies. Targets – Abs, Core, Obliques, Butt
2. MAN MAKER CURLS TO GET THE GIRLS I laugh when I see watch this video, because such a simple movement, gives you such sleeve busting results. I have always had big arms, especially biceps and secretly I used to do this exercise at home. Well it aint a secret anymore. I have seen guys do this with dumbbells, etc so I’m not the only one who found the FOUNTAIN OF HUGE BICEPS! - Targets –Biceps, Chest, Shoulders
1.UFC RANDY COUTURE WORKOUT FOR MMA CONDITIONING This MMA conditioning and grappling workout kicked my ass. Truly one of the hardest workouts I have ever done in my life. I saw the original Randy Couture workout on Youtube and said I gotta do this, but little did I know how challenging it would be. I tweaked it a bit, it was still killer and 27,000 plus people have viewed the video and it starting to pick up too. Thanks to Randy C for putting this workout on the web and this video being the #1 Funk Workout Video of 2009. Targets, Full Body, Full Body, strength, power, explosiveness and endurance
This workout will definitely strengthen the abdominal area, but you still have to focus on proper nutrition to get rid of the fat around the tummy. This works because there is constant tension on the abdominal region for 10 minutes which forces your muscles to work hard, which will make them stronger.
Do each exercise for 30 seconds one after the other with no rest.
Use the Gymboss Timer to keep you on track, only $19.95: click here
Perform this workout twice a week for a month, and I guarantee you will feel and see a difference.
COMING SOON THE 4 WEEK FIT FIRM AND FLAT ABS PROGRAM FOR WOMEN WITH WORKOUTS, NUTRITION, WELLNESS BEST EXERCISES FOR YOUR CORE.
FIT FIRM N FLAT ABS 10 MINUTE WORKOUT Perform each exercise for 30 seconds one after the other with no rest.
1. In & Outs 2. Unicycles Forward 3. Reverse Unicycles 4. Up and Over’s 5. Funky Frogs 6. Bicycles Crunches 7. Scissor Kicks 8. Hip Hop Raises 9. Left Side Oblique Crunches 10. Right Side Oblique Crunches 11. V-Ups 12. Leg Holds – 3 inches off ground 13. Leg Holds – Open and Shut 14. Leg Circles Clockwise 15. Leg Circles Counter Clockwise 16. Crunches 17. V-UP – Right Hand to Left Leg 18. V-Up – Left Hand to Right Leg BONUS ONE MINUTE FINAL ROUND 19. Bicycles – 1 minute Bonus round
I would usually go crazy and do this workout after my morning training sessions, just to exhaust myself to the fullest, or I would do this workout during the afternoon when it was hot..hot..hot!
I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agilty and Endurance. This is guaranteed to increase your strength, power, explosiveness and endurance, all needed for the typical MMA fighter, no matter what level you are at.
Both men and women can do this as well. I trained with a female and she even added in some crazy exercises of her own.
So try these workouts at your gym and start at the Beginner level and work your way to the CHAMPIONSHIP WORKOUT
NOW IT'S YOUR TURN!
BEGINNER CIRCUIT 3 ROUNDS – 3 MINUTES EACH - 30 SECONDS EACH EXERCISE - 1 MINUTE REST
1. TWO HANDED KB SWINGS 24 KGS (NOT SHOWN) 2. SIDE TO SIDE BENCH HOPS 3. PULL UPS 4. DIPS 5. DUMBBELL PUNCHES – 10 LBS 6. SPINNING AS FAST AS YOU CAN WITH TENSION
CHAMPIONSHIP CIRCUIT 5 ROUNDS – 5 MINUTES EACH ROUND - 30 SECONDS PER EXERCISE – 1 MINUTE REST AFTER EACH ROUND
1. KB SNATCH R – 32 KGS 2. KB SNATCH L – 32 KGS 3. BENCH/BOX JUMPS 4. DOUBLE KB SQUATS – 24 KGS EACH 5. BENCH HOPS (BENCH SIDE TO SIDES) 6. PULL UPS 7. DIPS 8. TIRE TUCK JUMPS 9. DUMBBELL PUNCHES – 10 POUNDS 10. SPINNING AS FAST AS YOU CAN WITH TENSION
You can't out train a bad diet. Let me say it a little louder for ya.
YOU CANNOT OUT TRAIN A BAD DIET!
This is the strongest statement to prove that your eating and diet plan is more than 60% of helping to reach your weight loss, fat burning, body ripping goal.
Everyday, I hear someone, somewhere say something like “I can have this donut but I’ll just have to take the stairs or do 10 more minutes of cardio”
NOT BLOODY LIKELY!
Even if you train 2-3 hours a day, it's still difficult to have a near-perfect body without a healthy meal plan.
DIET VS EXERCISE CHALLENGE VIDEO
Okay, here is a great example of diet vs. exercise where Craig Ballantyne and Brad Pilon show you how ineffective cardio is and just how dramatic your calorie intake can be without you knowing it.
Today, in this contest, Craig Ballantyne is going to run on the treadmill on an incline of .5 and a speed of 10.5 mph for 3 minutes, while Brad Pilon eats pizza and drinks soda pop.
Brad is going to try to consume as many calories as he can in those 3 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.
In 3 minutes, Brad consumed approximately 1000 total calories, while Craig burned only 43 calories.
Cardio loses against diet.
This just goes to show you, in diet vs. exercise, you can never out train a bad diet. It doesn't matter how good your program is, if this is your nutrition, you're not going to lose fat.
WATCH VIDEO
I have NO IDEA how you could possibly think that you can get ripped and muscular without following a meal plan. The simple truth is; you can't out-train a bad diet.
Did you get that?
NOW I WANT YOU ALL TO LEARN IT, LOVE IT AND LIVE IT!
Finally you can PROVE to yourself that you can lose 10, 20, 30 pounds of stubborn fat – or more by eating the RIGHT power foods, in the PROPER amounts and at the RIGHT times so you’ll see results in just days!
GET YOUR READY FOR YOU DONE FOR YOU FAT LOSS MEAL PLANS
I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.
Well I have found the answer to the cardio training problem, interval training. I have used interval training for cardio a lot in the past to help me get ripped and also increase my conditioning.
I love interval training. Not only does it break up the monotony of long cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises.
Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.
INTERVAL TRAINING FOR BEGINNERS VIDEO
Want to learn how to run without huffing and puffing? Are you a beginner who wants to improve your endurance without spending hours running?
Check out my friend Yuri Elkaim Owner, Total Wellness Consulting who does an amazing job showing an example of an interval training routine for a beginner in the below video. ORDER YOUR COPY OF FITTER U
Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.
On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 10 at above100 rpm 1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above100 rpm 1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above 100 rpm 1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above100 rpm 1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 13 at above 100 rpm 1:30 minutes: Level 1 at above 80 rpm
Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Your total workout time should be 30 minutes.
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
Funk Roberts
IN ORDER FOR ME TO GET THROUGH MY WORKOUTS, I ALWAYS TAKE MY FUNK BLAST WORKOUT FORMULA.
BLAST replaces blood glucose, fluids and electrolytes during exercise. This drink contains a higher proportion of rapidly absorbed carbohydrate, less electrolytes and no protein - BLAST's primary role is to prevent dehydration and deliver fast energy in short duration training or events.
FUNK'S SUPERSTAR JUMP SQUATS 3 sets of 10 reps with 90 second rest in between 2 times per Week
Plyometrics or Jump Training can be a great way to supplement your training. Not only does it increase your vertical, speed and agility but it also strengthens the butt, legs and helps fight cellulite.
Many professional athletes use this type of training to help them rise above the competition. Add this routine to your leg workout and you too can have a Superstar Butt.
Funk's Five Minute Jump Training Routine 1. Super Star Jump Squats – 3 sets – 10 reps 2. Dunk Jumps or Rim Jumps – 3 sets – 10 reps 3. Step Up on a Bench– 3 sets – 10 reps
The kettlebell is my favourite workout tool to shed fat and strengthen my muscles. Kettlebell expert Estella Hom from http://www.kettlebellpros.com/ , demonstrates a great move to tighten the abs and tone the arms.
"After having my daughter. Estella and her KettleBell expertise got me back into great shape in less than 2 months!" Tanya Muzzatti
