DO YOU WANT GREAT SHOULDERS? - CLICK HERE FOR VIDEO

FUNK KETTLEBELL 21'S FOR AWESOME SHOULDERS




I love this shoulder workout. It is what is called a Giant Set. Three exercises performed one after the other equals one set. This workout is great because it targets your front delts, side delts and shoulder strength.


Doing this one arm at a time, allows you to focus on your shoulder muscles doing all the work, instead of using your body or momentum to lift the weight. Make sure you use a lighter kettlebell to perform this exercise...you don’t want to risk injury.

Kettlebell 21's - Perform 3 Giant Sets each arm - no rest in between

One Arm Kettlebell Side Lateral Raise - 7 reps
One Arm Kettlebell Front Raise - 7 reps
One Arm Kettlebell Shoulder Press - 7 reps
(Perform one arm at a time, switch to the other arm, then switch back woth no rest.  Perform 3 full sets.  Don't have a kettlebell, then use a dumbbell)

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!

LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?

Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Funk Roberts

DO YOU WANT STRONGER SHOULDERS, BACK AND CORE?

There is nothing more deflating then having your routine go stale and get boring. Sometimes inserting the occasional challenge into your workout can get you back to greater gains and strength.

The Overhead Dumbbell Squat is a great exercise to add to your training routine to strengthen your shoulders, back and core.

It’s a crazy exercise that reminds your body that plateaus are not an option.

HOW YOU DO IT

· Grasp a dumbbell and stand erect, holding it at shoulder height. Place your opposite hand on your hip.

· Place your feet wider than shoulder-width apart. Keep your abs pulled in tight, chest up and eyes focused forward.

· Inhale deeply and press the dumbbell overhead to full arm extension.




· Holding the weight overhead, perform a squat by bending your knees and hips as if you were sitting in a chair. Keep your torso upright and tight on the descent, with the dumbbell above you at arm’s length.

· When your legs form angles of just less than 90 degrees, extend your knees and hips until you return to the standing position: repeat.

· After performing the designated number of reps, lower the dumbbell to your shoulder and then to the floor. Rest and repeat with the other arm.

TIPS

1. Include the overhead dumbbell squat as part of a back or shoulder workout, either regularly or anytime you want to push the envelope

2. Try the overhead barbell squat for a different feel

3. Don’t have access to a dumbbell; you can use a kettlebell, large can of soup or anything that you can pick up with some weight.

FUNK'S SHOULDER WORKOUT
1. Overhead Dumbbell Squat - 4 sets of 10 reps (each arm)
2. Seated Military Press – 4 sets of 10 reps
3. Funk Crazy 28’s – 3 sets of 28 reps

Funk Roberts
Some Excerpts –Muscle and Fitness – Sean Waxman

FUNK’S FANTASTIC WORKOUTS

I have assembled an onslaught of my favourite workouts that focus on each body part. Include one or all of these workouts in to your regimin to help reach your fitness goals.

ABS – FUNK 50
3 Giant Sets
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

SHOULDERS – CRAZY 28’s
3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

BICEPS - BICEPS BOMB
Incline Dumbbell Curl – 3 sets of 10 -12 reps
Standing Barbell Curl – 3 sets of 10 -12 reps
Preacher Curl (dumbbells or barbell) – 2 sets of 10 reps
Dumbbell Curls 21’s – 3 sets of 21 reps
Forearm Wrist Curls – 3 sets 15 reps

TRICEPS – TRIED, TESTED AND TRUE
Lying Barbell French Press – 3 sets of 10 reps
Triceps Press-downs - 3 sets of 10 reps
Triceps Dumbbell Kickbacks - 3 sets of 10 reps
Triceps Dips -Do 3 sets to failure

BACK - BACK BLAST
One Arm Dumbbell Bent Over Row - 3 sets of 10 reps
Seated Cable Row - 3 sets of 10 reps
Seated Front Pulldowns - 3 sets of 10 reps
Pull-ups - 3 sets to failure

CHEST - CHEST CRUSHER
Incline Bench Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 12 reps
Flat Dumbbell Press - 3 sets of 10 reps
Cable Cross Over - 3 sets of 12
Dips - 3 sets of 10 to failure

LEGS – SUPER LEGS
Squats - 4 sets of 8- 15 reps
Lunges - 3 sets of 10 reps per leg
Leg Extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Calf Raises – 3 sets 20 reps

Funk Roberts
Don't Rush the Beat
Funk Facebook Fitness Group
Funk TV
Funk Roberts Sports Drink

SHOULDER WORKOUT- FUNK'S CRAZY 28'S

My Crazy Twenty-Eights is a routine I do at the end of my shoulder workouts. This is often referred to as a Giant Set, because you are using four different exercises for one body part without a rest in between. It’s quick and painful, but it hits all parts of the shoulders. I use light weights, usually 15 and 20 pound dumbbells.

Here is the routine. There is no rest in between each exercise
1. Side Lateral Raises – 7 reps at 15 lbs
2. Front Raises – 7 reps at 15 lb
3. Dumbbell Upright Rows – 7 reps at 15 lbs
4. Bent Over Lateral Raises – 7 reps at 15 lbs

Do 3 sets of 28 reps with 1 to 1.5 minutes rest and you will see amazing improvements in the look and strength of your shoulders. Adding this routine at the end of your shoulder workout will help men with that tampered look and women achieve the toned sleek shoulders.

Funk Roberts Fitness
Don't Rush the Beat!

FUNK ROBERTS PUSH UP CHALLENGE

The Perfect Push-Up – Drop and Give Me Ten!

I am not too sure how many of you have seen the commercial for the PushupPro or the Perfect Pushup, which are two handles that you use to help with your pushups. Truth is you don’t need handles to help you develop the perfect pushup, what you need is to start doing them.


The pushup is the ultimate barometer of fitness and one of the basic and most common exercises for the human body. Pushups are a superb exercise that uses the body’s own weight to build a sound fitness foundation. It benefits the entire body, engaging muscle groups in your chest, hands, forearms, biceps, triceps, shoulders, traps, upper and lower back, abs, glutes, hamstrings, quads, calf, feet, your core, stability, your heart muscle and it will even clear your mind.

The great thing about the pushup is that you can do it anywhere, anytime and you can do them completely free.

Pushups can also contribute to better posture and help protect your back from injury and strain. According to Philadelphia-based author and back-pain specialist Dr. Jolie Bookspan, by practicing perfect form while executing pushups, and applying that same form to your upright stance, you may not only stand taller and straighter but you’ll reduce the potential for back pain.

She cautions against the common mistake of allowing the back to arch and sag, putting pressure on the lower back. Try shifting the burden to your core by tucking your hips, flattening your back and contracting your midsection.


The Movement
Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Tips
1. Elbows must be fully extended at the start and end of a pushup, forefoot or toes on floor; legs, hips and back straight.
2. Commonly, people don’t make a deep enough descent. Your chest should be slightly lower than parallel to the level of your arms
3. To test your form, have someone make an upright fist and position it below your chest. Your chest should make contact with the fist.
4. Avoid half-pushups, a common error caused by fatigue.
5. Inadequate reps are usually due to a lack of strength endurance, which can be built up over time by executing pushups properly and doing multiple upper body exercises to increase strength.

The Funk Roberts Push Up Challenge

Now that we know the benefits of the pushup, now I would like to challenge my blog readers, Facebook and MySpace Fitness group, friends and family members to complete at least 10 full, proper push ups by the end of April. The test date will be May 8, 2008.

How am I going to that you say, well we are going to practice over the next 6 weeks and by the end, I guarantee you’ll be able to do at least 10 pushups, even if you have never done them before. But you have to work at it and practice. The benefits will be countless.

The Training Program

Before you start with the pushups training program, you must take a test to see where you are and where to start and how to plan your pushups training program. Take the amount of pushups you could do and pick the appropriate category to start

The Beginner
You have never completed a pushup before. You can start with Wall Pushups to help start to develop strength.


shot at System Fitness

Lean against wall with hands shoulder-width apart, and feet together.
Keeping your body straight, slowly lower until your nose touches the wall.
Push back to starting position.

Week 1 – Wall Push-Ups - 5 Days – 3 sets of 10 or Failure – 60 second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 3 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
May 8 – 1 Set 10 Perfect Push Ups
Try to Increase your reps every workout during the week

The Intermediate
you have completed up to 5 in the past, but have a problem with one. You can start with Modified Push Ups (Knee Push Ups) This exercise is a precursor to the pushup and should be used to get the strength to do a traditional pushup.


shot at System Fitness

Get down on your knees and bend forward towards the ground resting your hands under the shoulders. Push up with the arms lifting the body off the floor. You may move the hands slightly in any direction to make it more comfortable. Lower and repeat.

Week 1 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days – 3 Sets of 15 or Failure – 3- Second Rest
May 8– 1 Set 15 Perfect Push Ups
Try to Increase your reps every workout during the week

The Advanced
You can do you to 20 pushups. You are going to practice daily to reach 50 pushups



Shot at System Fitness

Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Week 1 – Perfect Push Ups – 5 Days – 3 sets of 15 or Failure – 60 Second Rest
Week 2 – Perfect Push Ups – 5 Days – 3 sets of 25 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 35 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 45 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 50 or Failure – 60 Second Rest
Week 6 – Perfect PushUps – 5 Days – 3 Sets of 55 or Failure – 3- Second Rest
May 8 - 20 or more Perfect Push Ups


The Expert
You can do 50 and want a challenge. You can try a variety of different types of pushups to challenge yourself – see video

Practice different types of Push Ups seen in the video below
May 8 – 10 Perfect Push Ups and 10 Alternate Push Ups – Your Choice.

Send or Upload the video on the Funk Roberts Fitness Facebook Group.


I believe, push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching, all in one exercise.

I think we can be the fittest bunch of readers and Fitness Groups on both Facebook and MySpace. Also include your friends and family. Kids can benefit from this challenge and it is always easier and more fun when you can do this with someone you love.

Good Luck to all. I think in total we can accumulate 10,000 Push Ups in one day …wow is that a Guinness World Book Record?

Enough talk - NOW DROP AND GIVE ME TEN!

Funk Roberts
Don't Rush the Beat!
Facebook Fitness Group

A Little Motivation

PROTECT YOUR ROTATOR CUFF

PROTECT YOUR ROTATOR CUFF

As a professional beach volleyball player my shoulders were gold and injuring them would cost me plenty of pain, sorrow and money. Keeping it healthy and strong was my number one priority. You’ve probably heard of the rotator cuff, a group of four small but important muscles that together surround and protect the shoulder joint capsule. You probably don’t think of them as you are pounding away on your presses. But if you injure or tear one, you can essentially kiss your upper-body training goodbye, for a long time.

To help you stay off the training shelf, use this cool down routine to be done immediately following you regular chest or shoulder workout. Do not perform this as a warm up because this will fatigue you rotator cuffs and which will leave them more vulnerable to injury. Stick with light weights and use textbook form, and you will sport some strong and pain free shoulders

1. Behind the Back – Cable Lateral Raises

Perform two sets, 10 reps each
Grasp a D handle attached to a lower pulley, holding it behind you at glute level – your hand should be at the centre of your body, not at your side.
Keep your chest up, shoulders back and eyes forward as you raise your arm straight out to the side, stopping just before it comes parallel to the floor. Slowly return to the start. Complete all reps for one arm, and then switch sides.

2. One Arm Cable Rotation

Perform two sets, 10 reps each

Grasp a D handle attached to an upper pulley at about shoulder height. Your elbow should be slightly bent and away from your body
Pull your arm across your body, bringing your palm from facing forward to facing down. Your elbow stays in the same slightly bent position throughout. Don’t twist your torso; the only body movement should take place at the shoulders

3. Dumbbell Rotation

Perform two sets, 10 reps each
Grasp a dumbbell, stand sideways and bend you elbow to 90 degrees
Lift the dumbbell in a 90 degree arc, from the point where your forearm is parallel to the floor to the point where it’s perpendicular. Complete reps with one arm, then switch.

Funk Roberts
Don’t Rush the Beat

Subscribe and enter to win $50.00
Are you on Facebook? Join the Funk Roberts Fitness Group

Funk's Labour Day Workout

Labour Day Workout

Labour Day is the spring board into a busy week. Kids are back to school, people on summer holidays are back to work and companies start to push the pedal to the metal. Fuel yourself for the week with a great Labour Day workout.

5 min Warm Up

Back
One Arm Dumbbell Bent Over Row - 3 sets of 10
Seated Cable Row - 3 sets of 10
Seated Front Pulldowns - 3 sets of 10
Pullups 3 sets to failure

Shoulders
Seated Dumbbell Press 3 sets of 10
Funks Crazy 28's (7 side lateral raise, 7 front raises, 7 dumbbell upright rows and 7 bent over side lat raises)- 3 sets of 28

Abs
Bicycle Exercise Kicks - 2 sets 20
Exercise Ball Crunches - 2 sets of 20
Vertical Leg Crunch - 2 sets 20
Plank 2 sets 30 - 60 sec

Cardio
30-45 minutes moderate intensity

Stretch

Funk Roberts
Don't Rush the Beat!