BOOTCAMP WORKOUT FOR WOMEN - FEN VS FUNK WORKOUT #3 VIDEO

FUNK ROBERTS WORKOUT FOR WOMEN #3 VIDEO
Check out Week #3 Workout by Funk Roberts.  Over 500 Women are currently losing weight using the Free 4 Week Fen vs Funk Bootcamp for Women.  You can register for free anytime you are ready to lose unwanted fat, tone and tighten up or lose weight.  The workouts, nutrition plan and  supplement guides are all on the site. 

1. Workouts are provided by Fenley Fearon, Funk Roberts and some of Canada's top trinainers
2. Nutrition Plan and Guide provided by Certified Nutritionist Laura D
3. Supplement Guide sponsored by http://www.supplementsource.ca/

Join Today - www.fenvsfunk.net

Thanks to my cousin Sabrina Hinds for her assistance with the workouts!


Your Friend and Coach

Funk Roberts

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE VIDEO

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE - VIDEO

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.



SWISS BALL WORKOUT FOR BUTT, ABS AND CORE


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.

FIT FIRM N FAB – GLUTE, ABS AND CORE SWISS BALL CIRCUIT

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

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!

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WWW.FITFIRMANDFAB.COM

MMA PHUKET CHAMPIONSHIP WORKOUT - VIDEO

FUNK ROBERTS MMA WORKOUT FOR POWER, STRENGTH AND CONDITIONING

This is a highlight of the workout that I did while training at Tiger Muay Thai and MMA Academy in Phuket, Thailand

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!

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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

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HOLIDAY BODYWEIGHT WORKOUT - VIDEO

HOLIDAY BODYWEIGHT WORKOUT

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This is a workout that I do every holiday season.  It great for guys and gals. 

I love this workout because it works strength and conditioning while helping to burn calories.  The workout target your entire body, using your body as the resistance, which is one of the best ways to build total strength. 

Bodyweight exercises increase strength, endurance and flexibility in your entire body and when done in a circuit workout, helps to burn fat fast

There are three levels,
Beginner 325 reps,
Intermediate 650 reps
Challenge 1000 reps (my favourite)

Try this workout during the holiday season and you will not feel like you missed a beat.

Here is the workout

BODYWEIGHT HOLIDAY WORKOUT

SET 1
PUSH UPS – 25 REPS
INVERTED ROWS – 25 REPS
BURPEES – 25 REPS

REST ONE MINUTE

SET 2
PRISONER SQUATS - 25 REPS
HIP RAISES - 20 REPS
MOUNTAIN CLIMBERS - 40 REPS (20 EACH LEG)

REST ONE MINUTE

SET 3
CHIN UPS – 10 REPS
BENCH DIPS – 20 REPS
JUMPING JACKS – 50 REPS

REST ONE MINUTE

SET 4
SPIDERMANS - KNEES TO ELBOWS – 20 REPS (10 EACH LEG)
SUPERMANS – 15 REPS
SKIPPING – 50 REPS

BEGINNER 1 ROUND = 325 TOTAL REPS
INTERMEDIATE 2 ROUNDS = 650 REPS
CHALLENGE 3 ROUNDS = 1000 REPS (ADD 25 EXTRA SKIPS)

DO NOT MOVE ONTO THE NEXT EXERCISE UNTIL YOU COMPLETE ALL REPS. IT'S OKAY TO TAKE A 2-5 SECOND BREATHER DURING REPS

FIVE MINUTE WARM UP AT BEGINNING AND FIVE MINUTTE STRETCH AT THE END

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LOSE STUBBORN POUNDS WITH FUNK BOOTCAMP GYM WORKOUT

DO YOU WANNA LOSE YOUR LAST 10 POUNDS?
DO YOU WANNA LOSE YOUR BEER BELLY?
DO YOU WANNA GET RID OF YOUR MUFFIN TOP AND JIGGLY ARMS?

THEN DO THIS WORKOUT!

This is a workout that I did yesterday at the gym. Not sure why I went to the gym but, I wanted a change of scenery. Try this workout today and ignite your fat burning system.

This type of workout will leave you with better results than what you are doing currently. This circuit combines cardiovascular activity and weight training, which will give your body the one-two punch of aerobic and anaerobic activity to help you build muscles and burn fat.

The weight sets aren’t about reps, it’s all about time. Perform each weigh set with a weight that allows you to complete reps for a full minute ( YOU SHOULD BE BURNING OUT AT ABOUT 45 SECONDS, IF NOT THEN INCREASE THE WEIGHT) Make sure you select a weight that you can do as many reps as you can for one minute.

Don’t go too heavy or to light. Be smart and start slow as you are not used to lifting for one minute intervals. Do not sling the weights as fast as possible, make sure you have perfect form, and quality reps for one minute.

Feel the burn baby!

I have designed it for both men and women to do and have included a beginner and advanced workout to choose from.

FUNK 30 MINUTE BOOTCAMP GYM WORKOUT

BEGINNER WORKOUT - NO REST BETWEEN EXERCISES
Circuit Intervals


EXERCISES
1 MINUTE QUADS – Squat
2 MINUTES Treadmill or bike – easy pace
1 MINUTE HAMSTRINGS - Lying leg curls
2 MINUTES Treadmill or bike – easy pace
1 MINUTE CHEST - dumbbell press (incline),
2 MINUTES Treadmill or bike – easy pace
1 MINUTE BACK - Front Pulldowns
2 MINUTES Treadmill or bike – easy pace
1 MINUTE SHOULDERS -Side Lateral Raise
2 MINUTES Treadmill or bike – easy pace
1 MINUTE TRICEPS – Overhead dumbbell extensions
2 MINUTES Treadmill or bike – easy pace
1 MINUTE BICEPS - Standing Dumbbell Curl Alternate
2 MINUTES Treadmill or bike – easy pace
1 MINUTE CALVES – standing calf raises – 30 sec each side
2 MINUTES Treadmill or bike – easy pace
ABS FUNK 50 part 3 – core crushers
STRETCH


ADVANCED WORKOUT NO REST BETWEEN EXERCISES
EXERCISES
1 MINUTE QUADS - Alternate lunge,
2 MINUTES jump rope treadmill running or biking – moderate pace
1 MINUTE HAMSTRINGS - stiff legged Deadlift,
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE CHEST – Bench Press
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE BACK - seated rows
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE SHOULDERS - Front Raises
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE TRICEPS - Pushdowns
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE BICEPS - Barbell Curl
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE CALVES – standing calf raises – 30 sec each side
2 MINUTES jump rope or treadmill running or biking – moderate pace
ABS FUNK 50 PART 3 – core crushers
STRETCH

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THE WORKOUT IS ONLY HALF THE BATTLE. MAKE SURE THAT YOU HAVE A FAT BURNING NUTRITION PLAN

YOU CANNOT OUT TRAIN A BAD DIET!


SAMPLE MEN NUTRITION PLAN
http://funkroberts.blogspot.com/2009/06/eat-for-strength.html


SAMPLE WOMEN NUTRITION PLAN
http://funkroberts.blogspot.com/2009/03/womens-nutrition.html


FUNK ROBERTS
WWW.FUNKROBERTSFITNESS.COM

FUNK ROBERTS

STAY TUNED FOR THE FUNK FITNESS
8 WEEK BOOTCAMP CHALLENGE
FOR MEN AND WOMEN!

RESISTANCE BAND WORKOUT FOR WOMEN

RESISTANCE BAND WORKOUT FOR WOMEN

Skipping OR Jumping Jacks 60 seconds
Standing Shoulder Overhead Press 30 seconds
Squats 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Chest Press - 30 seconds
Standing Row - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Biceps Curls - 30 seconds
Triceps Extensions - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Russian Twists 30 seconds

FIT FIRM AND FAB SWISS BALL WORKOUT VIDEO

Fit, Firm and Fab Swiss Ball Workout

Are you looking for quick way to tone your body and strengthen your core? Then this Swiss Ball is the perfect tool to help you achieve this.

Using a Swiss Ball is one of the best ways to improve your posture, balance, reaction speed and core strength. It is used in many workouts for stretching, increasing muscle strength, Pilates, increasing flexibility and equilibrium. Physical exercises done with the Swiss ball are extremely good for your spine, if done properly.

What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. You can work your entire body with the Swiss Ball with a tonne of exercises to do.

Learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional Lifestyle.

Join Funk Roberts and Karmic Fitness for a weekend of Fit Transformation…CLICK HERE

WWW.FITFIRMANDFAB.COM

For example, lying on a bench to perform triceps extensions is a good exercise but it’s limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.


When choosing a Swiss Ball for your workout, the diameter of the ball is directly related to your height. The taller you are the bigger the ball should be. That way you will get all the necessary support and your workouts will be more effective. Also the surface of the Swiss ball shouldn’t be too slippery. You need support especially when you sweat a lot doing intense exercises using your Swiss ball.


You can perform any exercise you would use with a normal bench and insert the ball instead. You will get a total body workout. You can work your legs, arms, chest, back, abdominals and you can even get a cardio workout by doing such moves as sitting jumping jacks.


Add the Swiss ball to your arsenal of workout weapons to win the war against fat.

Learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional Lifestyle.

Join Funk Roberts and Karmic Fitness for a weekend of Fit Transformation…CLICK HERE!

Below is an awesome Fit, Firm and Fab Swiss Ball workout that will challenge your body into toning up and burning that fat fast. You can do this at the gym or at home. Do the workout as circuit training. Perform each exercise one after the other for 12-15 reps each or 30 second intervals. Rest for 90 seconds and repeat for 3 sets.


Fit Firm and Fab Swiss Ball Workout

Do the workout as circuit training. Perform each exercise one after the other for 12-15 reps each or 30 second intervals. Rest for 90 seconds and repeat for 3 sets.

1. LYING DUMBBELL CHEST PRESS – 12-15 REPS
2. SEATED DUMBBELL PRESS – 12- 15 REPS
3. ALTERNATE BICEPS CURLS – 12-15 REPS PER ARM
4. BENT OVER DUMBBELL ROW – 12- 15 REPS PER ARM
5. LYING DUMBBELL TRICEPS EXTENSIONS – 12- 15 REPS PER ARM
6. DUMBBELL WALL SQUATS – 12- 15 REPS
7. SWISS BALL CRUNCHES - 12 – 15 REPS

Learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional Lifestyle. Join Funk Roberts and Karmic Fitness for a weekend of Fit Transformation…CLICK HERE!

WWW.FITFIRMANDFAB.COM

NEED A SWISS BALL? ORDER YOUR TODAY FROM TREADMILL FACTORY – CLICK HERE!

WORKOUT VIDEO - LOSE WEIGHT - BEST WORKOUT - Click here for the funniest movie of the week

HOW TO RESHAPE YOUR PEPPER FIGURE

Your Look - Uniform Figure from Head to Toe

Although you don’t have any specific problem areas, your uniform figure lacks any curves. So in order to develop that “hourglass” shape focus on building muscle from head to toe with these time tested exercises.

Pepper Exercises:

In order to gain muscle quickly, you need to focus on full body exercises that deliver the most bang for your buck. If your metabolism is high, you need to remain in the 6-8 rep range in order to build muscle, and keep your sessions to 45 minutes to minimize overworking your muscles.

Try the following exercises 3 times per week.

Full Body – 6-8 reps
Dumbbell Squats – 3 sets
Cable rows – 3 sets
Dumbbell Bench Presses – 3 sets
Shoulder presses – 3 sets
Biceps curls – Triceps push downs supersets – 2 sets

The finishing touch to any great body is choosing the right diet. Try to add a lean, mean diet plan.
from Muscletech

HOW TO RESHAPE YOUR CARROT FIGURE

Your Look - Small Waist, Slender thighs Wide Shoulders, Large Chest

Because of your figure, added weight on your upper body really stands out. This means you need to focus on a plan that adds muscle to your lower body while slimming down your whole body, including your arms chest and shoulders, thereby balancing out your figure.

Carrot Exercises
For the quickest results divide your program into 2 sections – upper and lower body. The key here is to shred fat and tone your upper body with site specific exercises in the 12-15 rep range while utilizing compound movements in the 6-8 rep range for their muscle building effects on the lower body.

Try the following routine three times per week.

Lower Body Exercises – 6-8 reps
Dumbbell squats – 3 sets
Leg presses – 3 sets
Walking lunges – 3 sets

Upper Body Exercises – 12-15 reps
Front/Side Shoulder raises – 4 sets
Biceps Curls/Triceps Pushdowns superset – 4 sets
Dumbbell Presses – 4 sets
Dumbbell Rows -4 sets

You’ve heard the statistics, the more food you eat, the bigger you get. So to help shred weight and achieve a figure that’s toned and sexy make sure to add a lean, mean diet plan.
from Muscletech

HOW TO RESHAPE YOUR APPLE FIGURE

Your Look - Large Waist, Heavy Thighs, Wide Shoulders

In order to add some sizzle to your figure, the trick is to slim down your waist while adding muscle to your upper and lower body. And because muscle is a major metabolic driver, this is a key to shredding fat.

Apple Exercises:
In order to gain muscle quickly, the trick will be to focus on compound muscles. Exercises that require lots of energy and muscle – and staying within the 8-10 rep range. Try the following routine 3 times per week.

Full Body – 8-10 reps
Dumbbell Press on an Exercise Ball – 4 sets
Dumbbell Squats – 4 sets
Barbell walking Lunges – 4 sets
Biceps curls and Triceps cable push–downs superset – 4 sets
Lat pulls – 4 sets

Because you are looking to make some major changes to your body fast, the icing on the cake for your weight loss formula is a lean mean diet plan.
from Muscletech

FIRM UP YOUR TRICEPS

FIRM UP YOUR TRICEPS

The back part of the arm or triceps is one of the biggest problem spots for most women, but it doesn’t have to be. With these three exercises, a dumbbell and a bench/chair, in just four weeks you will begin to see and feel the jiggle in your arms firm up to become a solid foundation of muscle.

Dumbbell Kickbacks



1. Kneel or Stand over a bench/chair with one arm supporting your body and the dumbbell in the other hand with your arm bent at a 90 degree angle. Make sure your upper arm is parallel to the floor
2. Extend the dumbbell behind your head until your arm is straight
3. While keeping the arm parallel, squeeze your triceps for a count of 2 then control the weight back down

TIPS
· Keep your elbow close to your body during the movement and ensure your back is straight
· You can twist the weight at the top of the movement, for more of a challenge
· Increase the weight each time you do the workout


One Arm Behind the Head Dumbbell Press



1. Stand and hold the dumbbell in one hand and hold it behind your head.
2. Make sure your arm are at a 90 degree angle
3. Press the weight overhead until your arm is fully straight
4. Squeeze your triceps for a count of 2 then control the weight back to the starting position

TIPS
· Keep the elbow as close to your head as possible to ensure the focus is on the triceps
· Keep your body straight and tuck in your abs to engage the core
· Increase the weight each time you do the workout


Bench Dips



1. Sit on a bench or chair, grasping it on either side of your thighs.
2. Support your weight a walk your feet away from the bench until they are straight.
3. Lower your body until your arms are parallel to the floor
4. Push up until your arms are fully extended and squeeze for a count of 2 then return to the starting position

TIPS
· Do not let your butt touch the ground at the bottom of the movement
· Grab another bench and put your feet up off the ground, to really give your triceps a workout

Funk Firm It Up - Triceps Workout
1. Dumbbell Kickbacks – 3 sets of 15 reps
2. One Arm Behind the Neck Dumbbell Press - 3 sets of 15 reps
3. Bench Dips - 3 sets of 10 reps

Perform this workout 1-2 times per week for 4 weeks, with at least 48 hours rest in between your workouts and you will add strength and get that hard to achieve firm horseshoe on the back of your arm.

Funk Roberts
Don’t Rush the Beat

Funk 50 for Fantastic Abs

Funk 50 - Abs
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

Perform 3 sets of the Funk 50 - 3 times per week and see your six-pack explode.
Add a healthy diet and cardio to the mix for best results.

Funk Roberts
Don’t Rush the Beat