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

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!

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 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