SPARTACUS TEEN WORKOUT FEATURING FUNK JR (VIDEO)

SPARTACUS TEEN WORKOUT - MUSCLE BUILDING AND FAT BURNING

I love living with my teen. It is so cool being able to workout with Funk Jr anytime we want. Whether it's doing a workout, playing basketball, football or flexing in the mirror (seriously)...I think my narcissism may have rubbed off on the poor child. There is nothing like spending quality time with my boy and advocate a healthy lifestyle at the same time.


We shot this workout last week to address all the teens that have been asking me for advice on training. I go off on a little tangent during the intro to dispel the myths that working out during your teens will STUNT YOUR GROWTH.

Funk Jr. was a true warrior on this hot and humid day. He's 14, almost 6ft and as he puts it "WANTS TO BE JACKED" - lol








SPARTACUS TEEN WORKOUT


This Spartacus Teen Workout focuses on overall muscle building, abs and core strength, conditioning and power -- this workout targets every muscle in your body using multi-joint exercises and metabolic resistance training to get you ripped and muscular or help you lose weight.

Perform each exercise for 30 seconds of work followed by 10 seconds rest. One after the other with no rest (do as many reps as possible with good form during the work period)

Rest for 90 second after you complete all 10 exercises and repeat for 2 more rounds - TOTAL 3 ROUNDS

SPARTACUS TEEN WORKOUT
30 SEC-15 SEC -90 sec

KETTLEBELL SWINGS
PUSH UPS
BURPEES
ABS IN AND OUTS
DUMBBELL DOUBLE BENT OVER ROWS
ALT LUNGE
SWISS BALL PLANK
KB GOBLET SQUAT
JUMPING JACKS
CORE SIDE PLANK REACH UNDERS


7 TIPS FOR TEENS WHEN STRENGTH TRAINING



1. Start with basic body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights if you have never picked up weights before – Spartacus Bodyweight Workout

2. Workout with weights about three times a week. Give your body, muscles, tendons and bones time to rest and recuperate by avoiding weight training on back-to-back days.

3. Warm up for 5-10 minutes before each session. Make sure you warm up with a slight jog, skipping rope or dynamic warm up to get the blood flowing to the muscles.

4. Spend no more than 40 minutes in the weight room or training to avoid fatigue or boredom. (Unless you are training for a sport or something specific.)

5. Work more reps; avoid maximum lifts. Unless you have a Trainer, coach to supervise you, avoid heavy lifting and stick to interval training or lifting lower weight for more reps.

6. Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.

7. Stretch your muscles after training, Cool down for 5-10 minutes after each session.

GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM CLICK HERE

SPARTACUS WORKOUT FOR MMA AND FAT LOSS

SPARTACUS MMA WORKOUT

Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and abs strength, lower body, power and all out fat burning!



Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 15 seconds to transition between stations, and then move onto the next exercise.


Take 2 minute break and finish 3 rounds

SPARTACUS MMA WORKOUT　

1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems)


2. DIVE BOMBERS


3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST


4. ABS SCISSORS


5. DUMBBELL CLEAN AND PRESS


6. SIDE LUNGES


7. SWISS/STABILITY BALL AB ROLL UPS


8. MEDICINE BALL SLAMS


9. RUN AND GUN WITH SPRAWL


10.BOSU BALL ALTERNATE KNEE STRIKES

Get your free 4 week Spartacus workout program at http://www.spartacusworkout.com
Get your Gymboss timer at – http://tinyurl.com/funk-gymboss
FunkMMA Strength and Conditioning Videos Website – http://www.funkmma.com
Funk Roberts Fitness – http://www.funkrobertsfitness.com

MOST EFFECTIVE METHOD OF TRAINING FOR FAT LOSS

HIGH INTENSITY INTERVAL CIRCUITS

Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!

Here’s why:

After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.

This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).

High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.

High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.





My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.


The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.

Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.

Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.

Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.

WHEN YOU TRAIN WITH INTENSITY

YOU WILL GET RESULTS!

Below is the workout that we did that had be sweating and burning fat hours after I was done.

BODYWEIGHT CIRCUIT WORKOUT


10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds

BODYWEIGHT WORKOUT -
Complete 3 full rounds –
 TOTAL WORKOUT TIME – 20 MINUTES

1. BURPEE JACKS

2. DIVE BOMBERS

3. JUMP SQUATS

4. ALT LEG AND ARM LIFT

5. BEAR WALK

6. SINGLE LEG SQUATS (3 PER SIDE)

7. WALKOUTS

8. STEP BACK AND KNEE JUMPS

9. WINDSHIELD WIPERS

10. WINDMILL


Anyone can do this workout!  - Good Luck

Funk Roberts