RAPID FIRE ABS SYSTEM FOR MEN

Funk here, and I was so excited when Arnel's Rapid Fire Abs System  was launched, that I created a version of the workout and got a early look at the program.  Now I can share it with you.

Before you read and watch Arnel Ricafranca, creator of the Rapid Abs Program, read what someone posted on my Youtube Channel as a comment to my Rapid Fire Abs and Chest Workout:

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"

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 ABS PROGRAM FOR MEN


If you are a guy reading this, set aside everything right now including your email, cellphone and Facebook because this will be the most important letter you will ever read.


If you are a woman looking for ways to help your guy lose that extra fat around his stomach, then read on since this is something you will want to buy for him.



Arnel Before and After

 Finally, if you are someone looking for the ‘magic bullet’ to help you get shredded abs without a scientific, proven system, then I’m afraid you may have landed on the wrong website. But, if you’re looking for REAL solutions founded on REAL science and cutting-edge strategy, then the information I’m about to share with you just may be the most important RAPID FIRE ab training information you’ve ever read.

Now that you are reading this and you know this system is right for you, let me ask you the question that bought you here in the first place.

Have you ever wondered what may be holding you back from the most SHREDDED abs possible? Why you’ve always HELD ON to that stubborn fat around your mid-section?

If so, you’ve come to the right place, because that’s what I specialize in.

The Problem: The “Android” Fat Distribution in Men

Men accumulate and store body fat in a very unique manner compared to woman.

Most men, when they gain fat, tend to gain it around their waist and chest area (unlike women, who gain fat in their lower body, including the butt and thigh). This is called the ‘android’ type of fat distribution.

This extra fat around your waist, as you know, looks unattractive. In addition, this has some serious health consequences, and increases the chances of heart disease, diabetes and hypertension (leading causes of death).

Unfortunately, most fat loss programs focus on dieting and weight loss but not fat loss around the abdominal area, which is the reason you are holding on to several pounds of ugly fat around your midsection.

Sure, you may have known someone who lost a lot of “abdominal fat” in a short period of time, but fat loss and weight loss in the abdominal section are two critically different things.

Want to lose a lot of weight in the abdominal area in a short period of time? You certainly can, if you do the following:


1. Go on a diet (which reduces your metabolism)


2. Do a lot of cardio exercise (which burns fat but does not give you a sculpted six pack)

Neither of these is the way to get six pack abs. In fact, these are surefire ways to get a metabolism so beaten and battered that the moment you decide to return to any sort of a normal diet or exercise program, your abdominal fat (and then some) piles back on even faster.

So if specific, targeted abdominal exercises are required to get the shredded six pack, and dieting and cardio exercise DOES NOT work for abdominal muscle sculpting, how CAN you create the necessary environment to get that shredded six pack without having your body backfiring on you after the plan is completed?


The Solution: The Rapid Fire FOUR Week Six Pack Formula

If you are thinking: “6 Pack Abs In 4 Short Weeks Is Impossible!”, let me tell you that you are not alone. Most of my students felt the same way, until I proved to them that this INDEED was possible.

7 Minutes a Day Is All It Takes

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.

RFA – Step 1: Do the Rapid Fire Abs Workouts as prescribed.

These workouts laser target your abdominal muscles to pump and shape them in less than 7 minutes a day.

Ok Ok. I know what you are thinking. “7 minutes?! No workout can beat me up that fast!” Well, let me ask you this question. If you were to do 50 pushups in 5 hours, how hard would that be? Ok, now let’s take those same 50 pushups and complete it in 50 seconds. That’s how we get results. That’s intensity. Higher intensity, faster results.


RFA – Step 2: Do the prescribed High Intensity Interval Training on non-abdominal days.

High Intensity Interval Training (HIIT), which consists of an activity (Running, Biking, Jump Roping, Rowing, Elliptical) at high intensity for a short duration of time, followed by low intensity for a period of time, repeated for sets. The best part is you can enjoy your favorite cardio exercise AND gain the massive benefits. Interval Training will synergize with the Rapid Fire Abs Workouts to shed the unwanted fat in front your abdominal muscles.



RFA – Step 3: Follow the Nutritional Guidelines.

Nutrition is what powers the previous steps. It is, what “fuels” our engines to do the Rapid Fire Abs Workouts and HIIT.

GET YOUR ACCESS TO RAPID FIRE ABS SYSTEM - CLICK HERE

Amazing Abs Solution - will this be banned?

AMAZING ABS SOLUTION

This website could be banned at any moment:

CLICK HERE TO GET TO AMAZING ABS SOLUTION




Yuri's message is quite strong but he website could definitely get banned.

Yes, I know this sounds crazy...but the reason I say it is simple.


The information on this new site could bring the entire abdominal training and belly fat loss industry to its knees!

Already, rumours are flying that Yuri (the owner of the site, the guy in the video and a friend of mine) has stepped on more than a few toes and "they" are working to get this information shut down!

Why do they want to stop him?

I think it's because he's finally EXPOSING the truth about how to lose belly fat and get amazing

abs.

You can see it for yourself here: AMAZING ABS SOLUTION WEBSITE

But before you go there you should know that this is NOT my website.


I don't own it...but I do proudly stand by what they're doing.

Why?

Because they're exposing all the lies and nonsense that the abs and belly fat loss industry has thrown in front of us for too long now.

It's about time someone puts an end to it.

People like you deserve this information. And if other so-called "abs experts" and abs product companies want to ban this site, that proves that what they're sharing with you is the real deal.


(Why else would they want to keep this information from us?)

Anyway - here's the website everybody's talking about. Yuri is one of the "good guys":

So check out the website and see for yourself - AMAZING ABS SOLUTION WEBSITE



Funk Roberts  
http://www.funkrobertsfitness.com/

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/

 

HOW TO GET SIX PACK ABS WITH ROB RICHES - PART 3 OF 4

Here is Part 3 of my 4 Part Series How to Get six Pack Abs with my man Rob Riches. If you missed Part 1 of this series, please CLICK HERE first before you watch Part 2 or 3. 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.

In part 6 of this 9 part video short series, Rob demonstrates a variations of how to strengthen and condition the muscles that help assist and support in rotation and lateral flexion – the obliques









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

HOW TO GET SIX PACK ABS WITH ROB RICHES PART 2 OF 4

Here is Part 2 of my 4 Part SeriesHow to Get six Pack Abs with my man Rob Riches.  If you missed Part 1 of this series, please CLICK HERE first before you watch Part 2. 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

In part 6 of this 9 part video short series, Rob demonstrates a variations of how to strengthen and condition the muscles that help assist and support in rotation and lateral flexion - the obliques

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

LADY SPARTACUS AB WORKOUT

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.



LADY SPARTACUS AB WORKOUT


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


LADY SPARTACUS AB WORKOUT


1. FROG MOUNTAIN CLIMBERS

2. LEG RAISES

3. KNEE IN/OUTS

4. SPEED SKATERS

5. SIDE PLANK ELBOW/ KNEE CRUNCH - 30 SECONDS PER LEG

6. SQUAT ALTERNATE SIDE PUNCHES

7. RUN AND HIT THE DECKS

8. ALT FRONT SIDE AND BACK KICKS

9. PLANK WITH ARM AND LEG EXTENSION

10. ONE LEG HEALTH LIFTS

FUNKMMA SUPER BAD AB WORKOUT VIDEO – PART 1 AND PART 2

SUPER BAD AB WORKOUT VIDEO

For an MMA fighter having strong abdominals is arguably the most important muscle because they stabilize your entire body, protect you from viscous body blows and while they don't generate as much power as the other muscles, they're still incredibly powerful.

But having strong abdominals is not just for a fighter, even you can too benefit too.

Strong abs improves your posture by helping you stand up straighter and taking unwanted strain off your back.

You can decrease the risk of back injury. Your strong abs helps to take some of the load when lifting heavy objects.

Playing sports or doing other athletic activities exposes you to many injuries liked pulled abs. Working the abs and making them strong will decrease your chance of injury.

My Super Bad Ab Workout is broken into two parts. Part 1 is to be performed on Monday and Thursday and Part 2 can be done Tuesday and Friday.

This workout is an 8 exercise interval circuit... FYI - I LOVE MY INTERVAL CIRCUIT TRAINING WORKOUTS.

You will need your Gymboss Interval Timer to set the timer to 30 seconds of work followed by 5 seconds of rest. Complete all 8 exercises without rest for one round. Rest for one minute and then repeat for a total of 3 rounds.

It’s tough and you may have to work up to making it through the complete workout, but don’t give up, keep working hard and you will have Super Bad Abs.

NOTE: in order to see the six-pack underneath the fat you may have in your midsection, you must have a clean diet – check out this nutrition plan.

Add this workout to the end of one of my Funk Roberts Interval Training Workouts or your training regime

Super Bad Abs Weekly Routine:


Monday: Super Bad Abs Part 1
Tuesday: Super Bad Abs Part 2
Wednesday: Rest
Thursday: Super Bad Abs Part 1
Friday: Super Bad Abs Part 2
Saturday: Rest
Sunday: Rest

SUPER BAD AB WORKOUT PART 1




SUPER BAD AB WORKOUT PART 2




SUPERBAD AB WORKOUT PART 1


8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round

Rest for 1 minute and repeat for 3 complete rounds

EXERCISES
IN & OUTS
UNICYCLES FORWARD
REVERSE UNICYCLES
UP AND OVER'S
FUNKY FROGS
BICYCLES CRUNCHES
SCISSOR KICKS
HIP HOP RAISES


SUPER BAD AB WORKOUT PART 2

8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round

Rest for 1 minute and repeat for 3 complete rounds

CRUNCHES
LEFT SIDE OBLIQUE CRUNCHES
RIGHT SIDE OBLIQUE CRUNCHES
LEG HOLDS -- 3 INCHES OFF GROUND
LEG HOLDS -- OPEN AND SHUT
LEG CIRCLES CLOCKWISE
V-UP -- RIGHT HAND TO LEFT LEG
V-UP -- LEFT HAND TO RIGHT LEG

RECEIVE 20% OFF ALL KIMURAWEAR FIGHT GEAR AT HTTP://WWW.KIMURAWEAR.COM - PUT FUNKMMA WHEN YOU CHECK OUT

 

 

HOW I LOST 25 LBS, GOT RIPPED AND MAINTAINED IT!

Do You Want to Lose Weight

DO NOT pollute your body with processed foods, packaged foods; take out like McDonald's, junk food, soda/pop, alcohol and frozen microwave meals.

I actually use the Lean Body Cookbook to help keep me lean and ripped

If you love food AND you love losing fat, you absolutely must get this recipe book here:

The Lean Body Cookbook <= 207 delicious recipes to help you get lean.

It's the biggest and best healthy lean body cookbook I've ever seen.

Plus, you get lean body meal plans for fat loss to help you get the body you want without living on boiled chicken and broccoli every day. Get ready to eat delicious food while losing fat.

DOWNLOAD THIS LEAN BODY COOKBOOK PACKAGE CLICK HERE

CLICK HERE TO ORDER

ABS WORKOUT VIDEO

THE BLACK DRAGON AB WORKOUT VIDEO





This ab workout is a great finisher and mid-sections strengthener.  Great for fighters that need to toughen up the abs or anyone else that wants their stomach hard as nails.  Remember you need the propoper nutrition if you ever want to see the six pack, bit this workout will give you a head start.

THE BLACK DRAGON ABS WORKOUT
PERFORM 1 SET OF THE AB WORKOUT AS A FINISHER

HIP THRUSTS - 50 REPS
BICYCLE CRUNCHES - 50 REPS
SIDE CRUNCHES - 50 REPS
WIDE LEG CRUNCHES - 50 REPS

HTTP://WWW.FUNKMMA.COM

HTTP://WWW.KIMURAWEAR.COM


HTTP://WWW.RONVANCLIEF.COM

SIGN UP FOR THE FUNK ROBERTS FITNESS NEWSLETTER - CLICK HERE

AB WORKOUT FOR WOMEN - VIDEO

FIT FIRM N' FLAT ABS
10 MINUTE WORKOUT

This is the original 10 minute workout made famous by the 18 ladies at the first Fit Firm n’ Fab Fitness Weekend Getaway for Women. It’s raw but its good.

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

Stretch the abs!

GET YOUR GYMBOSS TIMER HERE ONLY $19.95

WWW.FITFIRMANDFAB.COM

FUNK 50 FOR ABS PART 8 – ATTACK ON THE MACHINES

ABS WORKOUT - ATTACK ON THE MACHINES

10 REPS EACH WITH NO REST BETWEEN EXERCISES
30 SECOND REST BETWEEN SETS - 3 SETS

1. MACHINE LYING ABDOMINAL CRUNCH
2. MACHINE SEATED CRUNCH
3. MACHINE OVERHEAD CRUNCH
4. MACHINE BENT OVER CRUNCH
5. MACHINE ADJUSTABLE LEG RAISES

(I MAY NOT HAVE THE RIGHT NAMES OF THE MACHINE BUT JUST WATCH THE VIDEO)

Remember with all Funk 50 for Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back on the machines for 2 more sets – TOTAL 3 SETS

FUNK 50 FOR ABS PART 8 – ATTACK ON THE MACHINES

I thought I would have some fun and actually use the Ab machines at the gym I was at (Premier Fitness, Toronto). I never use them. But for the sake of people that do here is a great Machine workout that you can do at the gym.

I am not a big fan of ab machines. This was the first time I had used them in over a year. If you are a beginner to working out, you should never use the machines. They do not give you the ability to strengthen the support muscles in your core, which you want to do, especially if you want overall body strength.

The machines will not do your abs or core any justice.

One of the only reasons someone should be using an ab machine is to really bulk up the already developed and visible abs muscle by adding weight to the movement.

I never have clients use Ab machines; it defeats the purpose of strengthening the core, back and abs.

That being said, if you want to bulk up your already strong abs muscles or throw a wrinkle into your workout once every couple months then use this workout, as long as you have the equipment in the gym.

10 REPS EACH WITH NO REST BETWEEN EXERCISES
30 SECOND REST BETWEEN SETS - 3 SETS

MACHINE LYING ABDOMINAL CRUNCH
MACHINE SEATED CRUNCH
MACHINE OVERHEAD CRUNCH
MACHINE BENT OVER CRUNCH
MACHINE ADJUSTABLE LEG RAISES
(I MAY NOT HAVE THE RIGHT NAMES OF THE MACHINE BUT JUST WATCH THE VIDEO)

Remember with all Funk 50 for Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back on the machines for 2 more sets – TOTAL 3 SETS

Funk Tips
• When using the machines for Abs exercises press the small of your back against the machine to ensure, your ABS is doing all the work.
• Do not use you arms or legs during the exercises, concentrate and focus on the abs doing all the work
• Only use the machines if you already have strong abs or you have been consulted by a doctor or fitness professional


AB EXERCISES DON'T BURN FAT!!!!!!

You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio! The bottom line is, if your abs are covered with a layer of fat, you won't be able to see them, no matter how much abs exercise you do! If you need help with fat loss, check out Tom Venuta BFFM fat burning system here: CLICK HERE TO BURN THE FAT

 Funk

FUNK 50 FOR ABS – PART 6 - BALL BUSTERS

STABILITY BALL AB WORKOUT



FUNK 50 – PART 6 - BALL BUSTERS - STABILITY BALL WORKOUT
10 REPS EACH WITH NO REST BETWEEN EXERCISES
30 SECOND REST BETWEEN SETS - 3 SETS

Remember with all Funk 50 for Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back on the ball for 2 more sets – TOTAL 3 SETS

STABILITY BALL CRUNCH – 10 REPS
STABILITY BALL ROLL-UPS - 10 REPS
STABILITY BALL JACK KNIFE – 10 REPS
STABILITY BALL OBLIQUE CRUNCH – 10 REPS PER SIDE
STABILITY BALL FROG CRUNCHES – 10 REPS





One of the best ways to strengthen your core muscles is by using a stability ball (swiss or exercise ball). I love this piece of equipment because it forces you to improve your balance and overall coordination, while helping you focus on improving strength in your abs and lower back.


Your abs will react much different from your regular floor crunches. Because it is a little unstable and you must constantly adjust to remain balanced, use of the stability ball improves the functional strength, balance and flexibility of the body.

I have thrown together my FUNK 50 for ABS part 6 – Ball Busters with the help of Team 12 Training (www.team12training.com ) owner, Mike Slean. As Mike has mentioned to me, the stability ball is a piece of equipment he uses to train his athletes and clients and a must to have in your home.

Did I mention he placed 5th in the Pan-Am, strength and conditioning coach of Durham Attack, Canadian national Beach Volleyball Team and 5th place at Pan-Am Gamers


5 BENEFITS TO USING THE STABILITY BALL FOR ABS WORKOUTS

1. Proper Alignment – As you get the proper balance, the alignment of the body parts is also improved.


2. Awesome Abs - The abs and the back muscles are simultaneously worked, which will help to give you the 6 pack

3. Improve Muscle Strength and Endurance - As all the major muscle groups are exercised, tone, strength and endurance are improved

4. Core Stability – The ball guarantees that no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised.

5. Losing Weight - the ball strengthens your muscles and with regular exercise will help to reduce body fat.



DO YOU NEED A STABILITY BALL? GET YOUR TODAY AT TREADMILLFACTORY.CA AND SAVE 10% BY MENTIONING "FUNK ROBERTS"

CLICK HERE FOR STABILITY BALLS

DO YOU WANT ABS LIKE AN MMA FIGHTER?

FUNK 50 FOR ABS - PART 5 - MMA SIX PACK ATTACK

One of the most important things for an MMA fighter to have is strong Abs. The Ab training that a fighter goes through is intense, to ensure their core is ready for 3-5 rounds of punishment. Having strong abs and core allows you to turn your opponent over, and take them down easier from a standing position.

It doesn’t matter if you are in the ring or at the office, having strong abs is vital for giving you better posture, having less stress on the spine and less back pain.

Here is my part 5 in my Funk 50 for Abs Workout Series - MMA SIX PACK ATTACK. If you want to strong, tough abs, then add this workout to your regular regimen. This can be done by both men and women, so no excuses.

With all Funk 50 Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back into the fight for 2 more rounds – FOR A TOTAL OF 3 ROUNDS

To make it even tougher hold each contraction for one count.

FUNK 50 - PART 5 - MMA SIX PACK ATTACK
10 REPS EACH WITH NO REST
PERFORM 3 SETS
WITH 30 SEC REST IN BETWEEN SETS

1. FLOOR CRUNCHES – UPPER ABS
2. REVERSE CRUNCH - UPPER AND LOWER ABS
3. WIDE LEG CRUNCH/SIT UPS – UPPER ABS
4. LYING RUSSIAN TWISTS/FLOOR WIPERS – UPPER/LOWER ABS
5. HALF TURKISH GET UP - OBLIQUES

The Treadmill Factory is involved with sponsoring major fighters in the sport of MMA

FUNK 50 AB TIPS

1. Keep the contraction throughout the entire movement

2. Relax the other muscles and focus on using only your abs

3. Perform the Funk 50 at the beginning of you workouts

4. Do not use momentum when performing exercises

5. Give your abs some rest by working them 3 times per week

6. Breathe – Exhale on the exertion of the exercise

7. Keep your form, or you won’t get the most of the exercise and set yourself up for injury

8. Keep your abs engaged to protect your spine

9. DIET AND CARDIO BABY – you can do all the abs in the world, but they are useless if you consume more calories than you burn

10. Set goals for yourself

11. Don’t quit, you may not be able to do all the reps at the very beginning but you abs will get stronger the more you work them

 

AB EXERCISES DON'T BURN FAT!!!!!!

You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio! The bottom line is, if your abs are covered with a layer of fat, you won't be able to see them, no matter how much ab exercise you do! If you need help with fat loss, check out Tom Venuta BFFM fat burning system here

CLICK HERE TO GET YOUR BURN THE FAT SYSTEM

FUNK 50 FOR ABS PART 4 - BARELY HANGING ON!

This is a killer advanced abs routine you can try if you want to challenge yourself and get an ab ripping workout

With Funk 50 for Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back on the bench for 2 more sets – TOTAL 3 SETS
ALL THESE EXERCISES ARE DONE WHILE HANGING.
DON'T LET GO!!!!





FUNK 50 FOR ABS PART 4 – BARELY HANGING


1. HANGING IN AND OUTS – 10 REPS
2. WINDSHIELD WIPERS – 10 REPS
3. KNEE IN – SIDE TO SIDE – 10 REPS
4. HANGING KNEE RAISES – 10 REPS
5. HANGING CYCLES – 10 REPS

Hanging Abdominal exercises are a challenging but effective way to strengthen the abdominal muscles. The movement allows you to target the entire abdominal region including the hard to reach lower abs. If you do not already use hanging abs exercises in your workout routine, you better start now.


Although they can be difficult to master, your abs will be thanking you once you have. Take the time to build the strength with these exercises.


REMEMBER YOU MUST HAVE A CLEAN DIET PLAN

In order to see the abs you have to have a clean diet. A proper diet and losing weight will help show off those abdominal muscles that you have worked so hard to get. Weight loss will also take further stress off your lower back and help avoid straining the muscles of your core during long periods of standing and exercise.

REMEMBER TO HANG ON!

Funk Roberts
GET ER DONE!

FUNK 50 FOR ABS PART 3 – CORE CRUSHERS

FUNK 50 FOR ABS PART 3 – CORE CRUSHERS

Part 3 of my Funk 50 for Abs Workout Series is guaranteed to flatten your stomach, reduce the risk of lower back pain and improve your day to day life activities.

CORE CRUSHERS WORKOUT
300 Push Up (Plank into Push Up) – 10 reps
Belly Blasters – 10 reps
Pushup Superman w/ Alternating Arms –10 reps each leg/arm
Funky Plank w/Alternating Knee to Opposite Elbows - 10 reps each knee
Hold the Bridge (Bridge/Hip Raises) – 10 reps

FLATTEN YOUR STOMACH WITH CORE CRUSHERS

Having sway back and scoliosis, I created the Funk’s Core Crushers to help strengthen my lower back as well as increase my performance playing beach volleyball. My results were stellar. So stellar; I started to incorporate it with my clients and during my fitness bootcamps and have seen stellar results.

When someone talks about the core, they're referring the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transverses abdominis (TVA), the muscles of the pelvic floor, the lats and the oblique, just to name a few.

These muscles are where movement originates and it's also the source of our stability. Whether you're running, lifting weights or picking up your child, these 'core' muscles help keep your body stable and balanced.

Strengthen the core may take a while to develop, but in the long run the benefits are endless.

The nice thing about the Core Crushers is that you can do them during commercials while watching TV.

Add this workout to the Funk 50 part 1 and Funk 50 part 2 each week with a healthy diet and cardio.

I guarantee that you will see results as fast as 3 weeks.

BENEFITS OF THE CORE CRUSHERS
Flatten your Abs
Better Flexibility
Reduced Lower Back Pain
Increase Physical Strength
Improve Balance
Better Athletic Performance
Perform Daily Life Activities with Ease

ENROLL FOR FUNK ROBERTS BOOTCAMP TODAY

SIX PACK ABS IN 6 WEEKS

Funk 50 Part Deux

Here is the most anticipated follow up to the Funk 50 Ab Workout. If you are looking to take your Abs the next level the Funk 50 Part Deux is for you.

FUNK 50 PART DEUX – THE REMIX WORKOUT (20 Reps)

1. Funk In and Outs -20 reps
2. Up and Overs – 20 reps
3. Funk Scissors – 20 reps
4. Plank Reach Unders 20 reps (10 per side)
5. Russian Twists – 20 Reps (10 per side)

Perform 3 sets of the Funk 50 Part Deux - The Remix Workout twice a week and add the Funk 50 on your 3rd day.

Add this sample fat burning diet and cardio program to get your SIX PACK ABS in 6 WEEKS

Medium Calorie Diet

Meal 1

4 Eggs
1 Cup of Oatmeal
Coffee/Tea

Meal 2 – Mid Morning
Scoop of Whey Protein
Bottle of Water

Meal 3 – Lunch
Tuna Sandwich
Bottle of Water

Meal 4
2 Scoops of Whey Protein - Water

Meal 5
9 oz Atlantic salmon
Bottle of Water
2 Cups Green Salad

Meal 6
8 oz 1% Cottage Cheese
Bottle of Water

Cardio
60 Minutes of Cardio on your choice equipment at a steady pace of 65% to 85% of maximum heart rate.

Funk Roberts

Don't Rush the Beat!

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

TONE ABS AND ARMS WITH KETTLEBELL RIBBON SWING

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

Get your Kettlebell Fat Loss Workout Book Now!

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!
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