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

CLICK HERE AND SUBSCRIBE TO THE FUNK FITNESS TV CHANNEL FOR WORKOUTS TO YOUR INBOX

20 LAST MINUTE FITNESS GIFTS AND STOCKING STUFFERS

Funk's 20 Last Minute Fitness Gifts and Stocking Stuffers

1. Yoga Mat - Jasmine Fitness, Yoga mats are perfect for the Yoga enthusiast or Funk who is a beginner. This model is 3mm thick - Click Here

2. Swiss Ball - Funk's Favourite Ball improves strength, flexibility and balance, ideal for physical therapy. Used by athletes and endorsed by doctors as a proven and effective way in building core strength - Click Here

3. Athlete Amour Sports Wear Pack – Shirt, Hat and Lanyard Combo Athlete Armor moisture management shirt with DriWik technology that wicks away moisture from the body keeping you dry and cool but still allows the shirt to breath. Funk will be wearing this. - Click Here

4. Sgt Shanahan 2 Set Kettelbell DVD with wristband - Save money with this discounted DVD package. Discover the secret KettleBell workouts the Stars are using
Create your own 20 minute workout schedule that's convenient for you. Without having to leave the house, drive to the gym or stand in line to work out on some heavy boring sweaty machine - Click Here

5. Fitness Supplements - infinIt Nutrition’s commitment is to develop products that help our customers perform and feel better through customized nutrition solutions – Stay tuned for Funk’s Fitness Formulas for Men and Women – Click Here

6. Overkill Wear – Overkill is a proud sponsor of Funk Roberts Fitness and my first serious Professional Beach Volleyball Sponsor. Now the company continues to grow exponentially each year. In the past, partnerships have been formed with Ford and Labatt, numerous clubs, Madawaska Volleyball camp and other camps, associations and events. We maintain great relationships with The OVA, The Ontario Hockey Federation and many OFSAA events. In the summer of 2006 Overkill also formed partnerships with The Grand Prix of Toronto and The Ontario Lacrosse Festival – Click Here

7. Heart Monitor - According to reviews, the Omron HR-100C is easy to use and doesn't have a lot of fancy functions to confuse novices – Click Here

8. Rock & Roll Fitness Fun Music - Georgiana Stewart will get kids exercising to hits from the 50s and 60s...Funk Jr and friends go crazy for this - Click Here

9. Resistance Bands - A travel must for Funk. Comfort grip handle. Available in 3 resistance level. One of the most versatile pieces of equipment in Funk's Repitoire. Great for toning! – Click Here

10. Health Cookbook – Lose weight and still eat the foods you love like Funk's Mom, G-Ro. Effective, safe and customizable. –Click Here

11. 2 Kettlebells - A Funk must...Kettlebell workouts increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements– Click Here

12. Jump Rope - The rope brand selected most often by teams and champions. Solid, durable vinyl material. Easy spin, molded PVC handles..Great warm up for Funk Roberts – Click Here

13. lululemon Wear - Guys, need I say more - Designed to fit a range of body types and perform under the pressures of various athletic activities, lululemon's women line is continually evolving to exceed the demands of our customers - Click Here

14. Pedmteter - Talking pedometer with personal alarm features a step counter, total distance counter, total calorie counter and stride distance adjustment. Includes built-in 90dB panic alarm and belt clip – Click Here

15. Mp3 Player - It’s the small iPod with one very big idea: Video. Now the world’s most popular music player lets you enjoy Funk Roberts Fitness Workouts, TV shows movies, video podcasts, and more. The larger, brighter display means amazing picture quality – Click Here

16. Dumbbells- Prevent damage to floors by using these Hex Dumbbells with Rubber Heads and Ergo handgrips. The Ergo design helps to reduce fatigue and maximize comfort. Available in sizes from 3 Lb. to 120 Lbs – Click Here

17. Medicine Ball - Ball that can be used for adults or kids. CAP Barbell Rubber Medicine Ball is a classic fitness tool that has been used for decades to develop strength, coordination and endurance – Click Here

18. Gym Bag - Nike B2.4 Brasilia X-Small Duffel (2006 Model) – Click Here

19. Hand Grips - Great for a desk person, the New Tech Handgrips finger forward design aligns with your hands natural grip. Made with a rubber covering for a secure and comfortable grip - Click Here

20. MMA/Boxing Set - Funk Roberts, Light Heavy Weight Champion. The five piece TKO 502CS-BK-50 Double-End Canvas 50-pound Heavy Bag Set has everything the recreational boxing enthusiast needs to get started on a workout. The black 50-pound heavy bag is of the double-end tie-down style, with an easy-care washable poly/canvas outer shell, chains, and a swivel. It comes with a set of all-purpose bag gloves as well as a set of heavy duty hand wraps. There is also a 10-foot adjustable skip rope to aid in your cardiovascular workout. These items and the included ceiling attachment with all the necessary installation hardware makes this a true, one-stop boxing package deal – Click Here

Merry Christmas and Happy Holidays

Funk Roberts
Don't Rush the Beat!

FUEL YOUR BODY BEFORE YOU SHOP

Tis the season to go shopping,
Fa la la la la, la la la la.

That’s right and if you are like me, then the next few days is going to be loaded with lots of fun shopping. Now in order to prepare yourself to get through these next few days of standing in long line ups, sprinting from store to store or fighting other shopping combatants for the last Wii on the shelf, then you are going to need to fuel yourself with the proper nutrition.

Eat a healthy breakfast before you go shopping. This should be one of your largest meals of the day and the most important. Eating a healthy breakfast is crucial for providing the correct fuel to get you going. Your body has been fasting for 6-10 hours from sleeping and is primed for re-fueling.

Researchers have found that people who ate breakfast every day were a third less likely to be obese compared to those who skipped the meal. In addition, they were half as likely to have blood-sugar problems, which increase the risk of developing diabetes or having high cholesterol, which is a known risk factor for heart disease. The researchers believe that eating first thing in the morning may help to stabilize blood sugar levels, which regulate appetite and energy. They suggest people who eat breakfast are less likely to be hungry during the rest of the day and are, therefore, less likely to overeat.

Also take a protein smoothie with you on your shopping spree and walk around sipping on this delicious treat. Using a blender, add 2 cups of milk or water, 1 scoop of protein powder, 1 cup of your favorite fruit and some ice. This smoothie will cure your sweet tooth and keep you busy while passing all of the tempting unhealthy foods.

Remember a pre-shopping meal will help you avoid making the bad choices you may choose if you're very hungry and have a hard time avoiding sweet or salty temptations.

Good Luck on your journey and read more great articles - http://funkroberts.blogspot.com

Funk’s favourite breakfast recipe
Golden Egg White Omelets with Spinach and Cheese– from Epicurious.com
http://www.epicurious.com/recipes/food/views/108671

Funk Roberts
Don’t Rush the Beat!