GET A MATTHEW MCCONAUGHEY BODY

When you think of Celebrity fit guys, one name that always comes in the top five is Matthew McConaughey. How does this actor continue to wow audiences with his body? Below is his workout that helped transform his body into what it is today.

This involves a gain in strength, flexibility, agility, and endurance. So if these are some of your goals, you may want to take a good look at the following workout.

The workouts on Monday, Wednesday and Friday are set up in supersets. This means that you will perform all the exercises in a single "set," and then repeat the whole set for the number of times indicated.

For exercises with weights, use a heavy enough weight to challenge you for an 8- to 12-rep range.

Monday --Supersets
Set 1 - repeat 2 to 4 times:
Dumbbell fly
Incline chest press Weighted Swiss Ball crunch

Set 2 - perform once:
Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle) Elliptical machine (1 minute forward, 1 minute backward)

Set 3 - repeat 2 to 4 times:
Bench dip
Single-arm overhead tricep extension with a rope Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides

Set 4 - repeat 2 to 4 times:
Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible

Set 5 - repeated 2 to 4 times:
Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
Twisting shoulder press: Rotate your torso as you press the dumbbells overhead Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side

Set 6 - perform once:
Stationary bike (1 minute sitting followed by 1 minute standing) Stairclimber (1 minute without holding onto the handrails)

Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.

Wednesday -- Supersets
Set 1 - repeat 2 to 5 times:
Wide-grip lat pulldown
Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat

Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat

Set 2 - perform once:
Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, then 1 minute both legs again) Jump rope (100 to 200 skips as fast as possible)

Set 3 - perform once:
Angled pullup single-leg, single-arm bent-over row: Stand on your right leg, bend over and perform a row with your left arm, then switch sides
Hook (40 to 60 hooks thrown into a punching bag)

Set 4 - repeat twice with a 60- to 180-second rest in between:Stair suicides: Run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10

Set 5 - repeat 2 to 4 times:
Uneven barbell curl: Place hands in a shoulder-width grip, move one hand toward the center, and curl; after reps are completed, move the other hand to the middle and repeat
Single-arm dumbbell shrug: Holding a dumbbell in one hand, with the other hand against the small of your back (palm facing out), shrug upward; switch sides Calf raise

Set 6 - perform once:
Cycle (3 minutes)
Dumbbell deadlift to curl: Bend over and grab dumbbells, palms facing inward, then move to an upright position and curl the weights to your shoulders, rotating palms as you move upward; reverse wrist position as you lower them to the starting position
Cable crunch: Kneeling in front of a cable machine, hold the rope attached to the cable near your ears, curl down into a crunch position, hold, then return to start

Barbell wrist curl

Thursday -- Cardio
Repeat Tuesday's workout (but change activities)

Friday -- Supersets
Repeat Monday's workout

Weekend – Rest

Taken from AskMen.com

Get a Butt Like a Cover Model

Ladies, many women seek to get that Jessica Alba Butt, “totally awesome”. While you might not be able to replicate it exactly, you can get very close. If you do the right things, no matter how out of shape you may be, follow this workout and stick to you, Funk can get you there.

To start you will have to do weight training, cardio and start eating smart. If you work out in the gym start with basics such as squats, leg presses, leg extensions and leg curls. You must learn good form so I suggest you start with no or low weight. Always warm up and always train heavy for 3-5 reps for 8-20 reps.


WOMEN SHOULD NOT FEAR HEAVY WEIGHTS!

If you train at home start with this routine

Dumbbell/Kettlebell Squats (hold then in your hands 3 sets - 15-20 reps
Kettelbell Meet the Queens 3 sets – 10 reps
Dumbbell/Kettlebell Lunge 3 sets – 15-20 reps
Stiff Legged Dumbbell Deadlift 3 sets – 15 – 20 reps

I suggest doing these 2 days per week (Tuesday and Friday)
For more get your kettlebell e-manual and videos at Kettlebell Pros


If you are a gym rat, here is a 2 day per week workout that is used by some fitness professionals. To look like the best you have to train like the best.


Workout #1
Lying Leg Curls 3 sets – 15 reps
Stiff Legged Deadlift's 3 sets – 15 reps
Hack Squats (Machine) 3 sets – 8-15 reps
Leg Presses 3 sets – 8 – 15
Leg Extensions 3 sets – 15 reps

Workout #2
Squats 3 sets – 10 reps
Lunges 3 sets - 20 reps
Leg Press 3 sets - 10 reps
Step ups 3 sets – 10 reps
Lying Leg Curls 3 sets – 10-15 reps

Tips
1. Keep you glutes tensed through the range of motion
2. When you leg press, push through your heels not your toes
3. Descend slowly on all exercises
4. Ensure that your muscles are close to failure 2-3 reps before you complete each set

Cardio
Make sure you are doing a cardiovascular exercise 3 times per week. Again push your self to the limits.
Try 30 -45 minute sessions and change up the exercise so your bottom does not get used to it.

Eating
Eat small helping of proteins at a small helping of quality proteins every 3-4 hours throughout the day. These should consist of high quality powders, turkey, skim milk, chicken, fish or low fat cottage cheese. Eat 5-6 small meals per day. Take a good protein powder 1-2 times per day. Eat within an hour of waking in the morning. To get lean, mean and lose fat go very easy on the fats, especially saturated and trans-fats) and also light to moderate on the carbs. Avoid starches and sweets and eat vegetables, oatmeal, yams and some fruit. Eat carbs in the morning, not evening

Do the above along with upper body training and you will have an Alba Butt in no time

Funk Roberts
Don’t Rush the Beat!
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Excerpts from Oxygen

The Will Smith I Am Legend Workout

So I just watched I Am Legend and bravissimo to Will Smith for looking phenomenal. The movie is about the last man alive in a city overrun with mutants, but enough about the movie.

Funny, but it seems like when Will Smith does a movie it’s more like he is getting ready to step into the ring of the Best Bodied Actor Competition. I mean if I were a betting man, Smith would be my number #1 competitor.

Ever since the movie, Independence Day, Will Smith’s body has definitely changed and with Legend he’s coming in at his best look. Muscular, Ripped and the guy is 39 years old.

From the movies Ali to IRobot and the recent I Am Legend, I have to admire his effort for getting in shape.

Will Smith dropped twenty pounds for this film. He went from about 210 to 190 pounds.
Surprisingly, during an interview, he said that, “I have a much easier time losing weight than putting weight on. Ali was fifty times harder trying to put weight on than to drop.”

Will Smith’s Diet and Exercise routine keeps this actor in great shape. Will eats a very healthy diet and works out regularly. He takes good care of his body and isn’t afraid to work up a good sweat in the gym. His usual diet is restricted and he eats low carbohydrate and No Junk Food.

Will worked out five days a week. Each workout session he would focus on one or two body parts until failure. He ran at least 5 miles 6 days a week, and he boxed twice a week. Typically when not filming he works out everyday.

Will says “just stay ready.’ Stay in shape and then you don’t have to rush to train before the movie starts. But that idea, if you stay ready, you don’t have to get ready. “

The bottom line is resistance train 3-4 times per week to near failure each set and do cardio at least 3 times per week. Don’t be afraid to sweat.

You never know when you might be the last person on earth.

Funk Roberts
Don’t Rush the Beat

Funk's Celebfit Watch - Kelly Ripa

Kelly Ripa: Workout and Diet

I must say that reading about celebrities intrigues me. I mean think about it, what industry gives you weekly break ups/hook ups, scandals, meltdowns, train wrecks and some kind of controversy…and I know I’m not alone.

But it’s not all gossip and rumours in Celebtopia. Now and again you do hear and see positive coming out of the Wood. When I hear stories or see Celebs staying fit or shaping up, it hits Funk’s soft spot. I have been known to tune into Celebrity Fit Club now and then.

So when I saw Kelly Ripa, of Regis and Kelly, on the cover of Shape I had to check this out. I have watched Regis on those sick days off “ahem” and I like Ripa’s character on Hope and Faith, so I wanted to see how this morning talk show host keeps fit. She does have some great arms.

Check out how Ripa rips it up and stay tuned for Funk’s Weekly Celebfit Watch.

In the past year, Kelly Ripa stuck to a serious exercise program. She’s also learning to cook, but the thing she’s most proud of — besides getting in her best shape ever — is snuffing out her hidden unhealthy habit: smoking.
What was her trick? She started exercising five times a week. “It wasn’t easy. In fact, I almost gave up in the beginning.

But after a couple of weeks someone told me how great my arms looked! I’m so vain, that’s all it took. I was hooked,” she explains.

As for getting her diet together, most credit goes to the family chef. The chef not only got the entire family eating healthy, home-cooked meals, but she also taught Kelly about nutrition and portion control. “Now my family tries to eat smaller amounts more often. I’m big on grazing,” says Kelly. She is not big, however, on breakfast. Instead, she always begins her day with coffee at home and then a cup of Starbucks regular coffee with half and half during the show.

Her first meal of the day is at 10 a.m. — usually a salad and a small turkey sandwich or a BLT (with turkey bacon) on whole-wheat bread. Her afternoon snack is a handful of almonds and a pear. For dinner she eats salads and fresh veggies with smaller servings of fish or steak.

Personal Trainer, Keith Byard was charged with getting Kelly fit and toned. “Because she’s so busy, she needed a plan that would quickly work all of her muscles from head to toe,” he explains. His program takes about 45 minutes and includes both cardio and strength training.

Kelly Ripa’s Workout: She uses a resistance tube with handles, a medicine ball, a pair of 3- to 5-pound dumbbells, a stability ball, and a jump rope. The first exercise of her workout is described below; you can see the rest here.

Squat and rotation row – works butt, legs, back, and biceps. Anchor a handled resistance tube to a sturdy object close to the ground and grasp one handle with left hand, arm straight, and rotate arm clockwise until palm faces out.

Lower into a deep squat, feet shoulder-width apart, knees aligned over toes, right hand resting on hip. Rise up and rotate arm inward until palm faces up, as you pull handle toward ribs. Return to starting position and repeat Do 2 sets of 12 to 15 reps on each side.

Kelly Ripa’s 20-minute cardio Rx Alternate jumping rope with 30 seconds of jumping jacks. Start with 20 jump rope revolutions and increase by 20 after each round of jacks until you reach 100. Then reduce by 20 until you’re back down to 20. Repeat twice. Shape.com

Funk Roberts