Video Exercise of the Week: Mountain Climbers

EXERCISE OF WEEK - MOUNTAIN CLIMBERS - FUNK ROBERTS - The best home videos are here


The word calisthenics always brings me back to gym class and pee wee football. I hated them back then. Now, I find myself using them more and more in my workouts, and funny enough, they work better than any cardio machine I’ve ever used in the gym.


One such exercise is the Mountain Climbers which just happens to be one of my all-time favorites. It’s an awesome move that adds intensity to your workouts, while increasing endurance, strength and agility. I use this exercise in a circuit or as an active rest between exercises during my conditioning and fat burning mode.

How to perform the Mountain Climber: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds.

This move is advanced so, if you feel any discomfort or pain, you may want to avoid it. You can also modify by elevating the hands on a secured small step or bench, which some people may find more comfortable.

Benefits of adding the Mountain Climber

Strengthen the core
Build strength in your arms, shoulder and chest
Increase your cardio
Awesome plyometrics exercise



Funk Tips

• Keep shoulder width stance
• Contract your stomach
• Put your weight into your hands; do not try to put it all on your feet.
• Ensure your weight is equally distributed between your feet
• Keep hips low
• Keep elbows inside knees
• Exhale as your knees come up to the elbows

THE ULTIMATE DUMBELL CHEST EXERCISE

Funk's Multi-Angle Chest Workout

Hey, do you want strong upper chest, great mid-chest and a lower pec line that looks as if a razor carved it out? This multi angle set can train all three areas of the chest in one exercise... DO IT HEAVY, DO IT HARD and DO IT RIGHT.

Multi Angle- Chest Press with Dumbbells

1. Decline Press
Start with the bench on a decline.
This angle will work the lower pec.
Use heavy dumbbells and blast out 7 reps then...

2. Flat Bench Press
Adjust the bench so that it’s flat.
This angle will work the overall chest, but mainly the mid.
Blast out 7 more reps and then...

3. Low Incline Press
Move the bench to a low angle incline about 20-40 degrees.
This will work mid to upper chest, again blast out 7 reps then...

4. High Incline Press
Finally move the bench to a higher incline about 45-70 degrees which will work the upper chest (and some front delts)
7 more and you’re done

Tips
- Each set consists of 4 different bench angles, 7 reps each set and 28 reps overall. A Giant Set
- Train as heavy as your great strict form will let you
- Go from angle to angle with minimum rest in between
- It doesn’t matter what angle you start with as long as you hit every angle, every set, for a total chest development
- Do 3-5 sets of 28 reps for a killer workout. You will not need to do anything else
- Let me know what your chest looks like in a month after doing this big guy

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
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BAD HIPS? HERE IS SOME THERAPY!

I had a friend ask me about the best ways to help her stiff and painful hips. The hips often bear the brunt of daily activities such as walking and running. It is important as you get older, particularly if you have arthritis, to get involved in three major types of exercises including stretching, strengthening, and non-impact aerobic forms of exercise.

Avoiding physical activity because of pain or discomfort also can lead to significant muscle loss and excessive weight gain. Exercise, as part of a comprehensive treatment plan, can improve joint mobility, muscle strength, overall physical conditioning and help to maintain a healthy weight.

A tailored program that includes a balance of three types of exercises - range-of-motion, strengthening and endurance exercises - can relieve the stiffness, soreness and protect joints from further damage. You can also increase muscle flexibility and strength, maintain joint movement, maintain weight to reduce pressure on the joints and help keep bone and cartilage tissue strong and healthy.

Range-of-Motion Exercises

Range-of-motion exercises (also called stretching or flexibility exercises) help maintain normal joint function by increasing and preserving joint mobility and flexibility. In this group of exercises, affected joints are conditioned by gently straightening and bending the joints in a controlled manner as far as they comfortably will go. During the course of a range-of-motion exercise program, the joints are stretched progressively farther (maintaining comfort levels) until normal or near-normal range is achieved and maintained.

In addition to preserving joint function, range-of-motion exercises are an important form of warm-up and stretching, and should be done prior to performing strengthening or endurance exercises or engaging in any other physical activity. A physician or physical therapist can provide you with instructions on how to perform range-of-motion exercises for the fingers, shoulders and back, chin and neck, hips, knees and ankles.

Three excellent ROM of exercises are:

1. Internal Rotation - lie on your back bring your knee to your chest, clasp your hands on the front of your shin and internally rotate the hip while keeping the pelvis as flat as possible.

2. Thread-the-Needle - lie on your back, bend the knee on the good side and place the foot down flat. Take your affected leg, bend the knee and cross your "bad" leg on top of the "good" thigh. Reach down with the arm on the "bad" side through the hole created by the crossed leg on top of the thigh. Reach down with the hand on the good side and clasp both your hands together behind the good thigh. Pull up slowly and gently to stretch the bad hip.

3. Knees to Chest - lying on your back, bend both knees together, and bring them toward your chest. Then slowly move them in an ever-widening circle, keeping your lower spine on the floor. After you do 5 to 10 circles, switch direction. Then slowly come back to your original position.

Strengthening Exercises

Strong muscles help keep weak joints stable and more comfortable and protected against further damage. A program of strength-conditioning exercises that target specific muscle groups can be beneficial as part of your program. There are several types of strengthening exercise that, when performed properly, can maintain or increase supportive muscle tissue without aggravating affected joints.

Isometric exercises are designed to strengthen targeted muscle groups without bending painful joints. Isometrics involve no joint movement, but rather strengthen muscle groups by using an alternating series of isolated muscle flexes and periods of relaxation.

Isotonic Exercises are similar to range-of-motion exercises because they involve joint mobility. However, this group of exercises is more intensive, achieving strength development through increased repetitions or speed of repetitions, or by introducing light-weight resistance with small dumbbells or stretch bands.

Hydrotherapy or aquatherapy (water therapy), is a program of exercises performed in a large pool. Aquatherapy may be easier on painful joints because the water takes some of the weight off of the affected areas while providing resistance training.

A physical therapist or fitness instructor (preferably one with experience working with arthritis patients) can provide you with instruction on how to correctly and effectively perform isometric and isotonic exercises.

Endurance Exercise

The foundation of endurance training is aerobic exercise, which includes any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity conditions the heart, lungs and cardiovascular system to:

When paired with a healthy diet, aerobic activity also is fundamental for weight control (which reduces excess pressure on affected joints) and improving overall general health.

You should perform about 15 minutes of aerobic activity at least three times a week at first, then gradually build up to 30 minutes daily. The activity also should include at least 5 to 10 minutes of warm up plus 5 to 10 minutes of cool down. While peak benefits are achieved when an aerobic activity is performed continuously for at least 30 minutes, aerobic exercise can be spread out in smaller segments of time throughout the day to suit your comfort level, without overexerting yourself.

Aerobic exercise should be performed at a comfortable, steady pace that allows you to talk normally and easily during the activity. Ask your therapist what intensity of exercise is appropriate for your fitness level.

Examples of aerobic activities include walking, swimming, low-impact aerobic dance, skiing and biking, and may even include such daily activities as mowing the lawn, raking leaves or playing golf. Walking is one of the easiest aerobic exercise programs to begin because it requires no special skills or equipment other than a good pair of supportive walking shoes, and it's less stressful on joints than running or jogging.

Biking also may be more beneficial to people with arthritis than other aerobic activities because it places less stress on knee, foot and ankle joints.

New Exercise Program

Regardless of your condition, discuss exercise options with a physician before beginning any new exercise program. Also, begin new exercise programs under the supervision of a physical or occupational therapist, preferably one with experience working with arthritis patients.

People with arthritis who are beginning a new exercise program should spend some time conditioning using a program that consists only of range-of-motion and strengthening exercises, depending on their physical and athletic condition. Endurance exercises should be added gradually, and only after you feel comfortable with your current fitness level.

As with any change in lifestyle, your body will have to take time to adapt to your new program. During the first few weeks, you may notice changes in the way your muscles feel, changes in your sleep patterns or different energy levels. These changes are to be expected with increased activity levels. However, improper exercise levels or programs may be harmful.

Consult your physician or therapist and adjust your program.

Good Luck
Funk Roberts
Don't Rush the Beat

COUPLES THAT WORKOUT TOGETHER STAY TOGETHER

At least that’s what I think. Exercising together can enhance a relationship. The two of you may be at different fitness levels and have different goals, but that doesn’t mean that you can’t exercise together.

So many times I see couples at the gym, but they are always doing different exercises, or one is hitting the weights and the other is on the treadmill. Well it’s time to change.

You can join a group class like salsa dancing or yoga. Do cardio side-by-side at the gym by choosing to machines beside each other. Get out side and run together. When in the gym, workout together, spotting each other, and switch between sets. Stretch together, it has been shown that assisted stretching can be beneficial. Pick some outside hobbies like canoeing, rock climbing or tossing the football around. There are a plenty of reasons to workout together.

Here are 6 Benefits to Exercising with Your Partner

1. Balance - In many couples, one partner tends to favor cardio (typically women) while the other tends to favor strength training (typically men). By working out together you can balance your workout program to include more of both. Let your partner teach you about the areas of fitness you’re unsure of and be open to new fitness experiences

2. Quality Time - Couples spend most of their time apart due to careers and other responsibilities. Instead of hitting the gym alone, plan a workout time that fits both of your schedules. You’ll reach your fitness goals, without sacrificing that one-on-one time that every partnership needs

3. Inspiration and Support - Getting encouragement and praise from your partner is one of the best motivators. It’ll help both of you to remain consistent, take care of one another and inspire you to continue your workout program

4. Teamwork and Safety – Working out together gives you a chance to work on your communication skills and teamwork. With someone else watching your form and being there to spot you when you need it, you’ll exercise more safely than if you were alone. Besides, who cares more about your safety than your soulmate?

5. Sexual Desire - Exercise produces chemicals in the brain that evoke feelings of happiness, reduce stress, and also increase arousal and libido. Several studies show that men and women who exercise regularly report better (and more frequent) sex with their partners.

6. Respect and Pride - Taking care of your body and your health shows the person you care about that you want to be your best for them—and that you want to be around for years to come.

With these workout ideas for couples, you and your partner can spend quality time together while you stay on track to reaching your goals.

Happy Valentines Day
Funk Roberts
Some Excerpts from Nicole Nichols

STOP HOLIDAY WEIGHT GAIN AND CIRCUIT TRAIN!

Funk Roberts Holiday Circuit Train Program

The best way to lose the post holiday pounds is not to gain them in the first place. That is easier said than done. I know that no matter how hard you try, it can be difficult to avoid the urges that will sabotage your diet during the holidays. The good news is that you can avoid packing on the pounds by training hard before and during this time.

Again this is easier said than done. Time is always hectic during the holiday season and there isn’t always an opportunity to train. Enter the Funk’s Holiday Circuit Training Program. With 168 hours in a week, if you can dedicate just three hours of it, you can get and stay in fantastic shape.

Circuit training revolves around a concept known as active rest. By alternating between upper and lower body moves, one muscle group has the chance to recover while another is working, so no time is wasted. To a lesser extent you will also improve by aerobic capacity by moving from moving quickly between exercises and limited you rest time during sets.

This Funk Program is a whole body split that focuses on the entire body each workout. You will work each body part once per workout, three times per week, focusing on different exercises each session. Choose one exercise per group and do 3-4 sets total. Ensure you are using weights that force you to failure at the end of your reps. The weight workout should take no longer than 40 minutes and this can be reached by resting between 30-60 seconds between sets.

You will finish each workout with an intense 20 minute cardio session…and I mean an intense interval training program. (See - http://funkroberts.blogspot.com/2007/07/funks-mailbag.html)

Here is the Funk Roberts Holiday Circuit Training program with sets and reps.

MONDAY
Chest - Flat Bench Dumbbell - 4 sets 8-10 reps
Shoulders -Seated Dumbbell Press – 3 sets 8-10 reps
Triceps –Dumbbell Tricep Extensions – 3 sets 8-10 reps
Back - Lat Pulldown – 4 sets 8-10 reps
Biceps - Barbell Curl – 3 sets 8-10 reps
Quads – Squats – 4 sets 8-10 reps
Hams - Lying Leg Curl – 3 sets 8-10 reps
Calves -Standing Calf Raise – 3 sets 15-20 reps
Abs - Reverse Crunch 3 sets 15-20 reps

WEDNESDAY
Chest – Incline Bench Press – 4 sets 8-10 reps
Shoulders – Front Raises – 3 sets 8-10 reps
Triceps –Tricep Pressdowns – 3 sets 8-10 reps
Back – Dumbbell Row – 4 sets 8-10 reps
Biceps – Seated Dumbbell Curl – 3 sets 8-10 reps
Quads – Leg Extensions – 4 sets 8-10 reps
Hams – Stiff Legged Deadlift – 3 sets 8-10 reps
Calves –Seated Calf Raises – 3 sets 15-20 reps
Abs – Lying Butterfly Crunch – 3 sets 15-20 reps

FRIDAY
Chest –Cable Cross Over – 3 sets 8-10 reps
Shoulders –Lateral Raises – 3 sets 8-10 reps
Triceps -Tricep Kickbacks – 3 sets 8-10 reps
Back – Seated Rows – 3 sets 8-10 reps
Biceps – Cable Curl – 3 sets 8-10 reps
Quads – Lunges – 3 sets 8-10 reps
Hams – Seated Leg Curls – 3 sets 8-10 reps
Calves –Donkey Calf Raises – 3 sets 15-20 reps
Abs – Bicycle Crunches – 3 sets 15-20 reps

(You do not have to use the suggested days, built make sure
you have a list one days rest between workouts)

Funk Roberts
Don’t Rush the Beat!

Build your Thighs into Super Quads

4 Ways to Super Quads

How do you think Superman is able to leap small building in a single bound or run faster than a speeding bullet He has Super quads! Growing up I was blessed with big quads. I guess it was all that running around, jumping, squatting, etc. that I did as a little boy.

But as you get older you must make sure that you hit the legs at least once a week. Leg day can be brutal because of the degree of muscle involved and this following workout is no different. We are going for a full leg blast baby, starting by pounding the quads with these 4 super-gems.

1. Squats
I like to start with this exercise. Load on the bar and hit this for 4 sets of heavy strict movement. I like to get nice and low when I perform this. I am practically sitting on the floor and then BLAST OFF! Do 4 sets of 8- 15 reps. If you really want to blow up those quads, do a set of jump squats with 45 lbs per side.

2. Lunges
Now as much as guys think this is a girly move, on the contrary my good men. These are key to great leg and glutes construction. I like to hold heavy dumbbells and will either walk back and forth in the aerobic studio or just squat in place. Do 3 sets of 10 reps per leg, or walk back and forth 3 times in your aerobic studio.

3. Leg Press
I like to use heavy weight with this exercise, especially after the first 2 sets. I have witnessed some incredible leg press feats in my day; 10 and 11 plates a side. You know who you are…simply amazing. I will do 3 sets of 10 reps with weight that I can barely get to 10 with.

4. Leg Extensions
This is my favourite leg exercise. I love to watch the teardrops in the thigh working during every lift. I consciously squeeze and hold the quad muscles at the top and slowly lower to the starting positions – don’t just drop the weight. Perform 3 sets of 10 reps.

Ensure you add an exercise for the hammies and calves and your legs will be Super-Set. If you are not ready to puke after this workout, then you need to pile on the weight. Good Luck and UP, UP and AWAY!

Funk Roberts
Don’t Rush the Beat!