“THE KAWASAKI NINJA” WORKOUT

“THE KAWASAKI NINJA” WORKOUT

This is a great 5 station, 10 exercise full body workout that implements kettlebell, Battle Bag, dumbbells and your bodyweight.

I can truly say this one was a tough sucker (you can hear that I am out of breathe after completing the 3 rounds) especially because you are loading up the kettlbell exercises with heavier weight and the weighted plyometrics added a challenge.

I implemented the new Battle Bag, a product that I am endorsing. In fact I have 3 Cardio Shredder Workout DVD’s as part of the Battle BAg MMA Workout Program, so stay tuned and grab your battle bag today. It will help you to burn fat and develop serious abs and core.

Okay enough of the product endorsement lets get to the workout. But before we do, one thing that I want to touch on is always planning and being prepared for your workouts.

Whenever I go to the gym, I seldom see one person with a workout paln written on a piece of paper. Instead I see a lot of guys and girls walking around aimlessly like ZOMBIE’S, not knowing what to do next…it’s so sad.

Why? Because they are NOT PREPARED…

If you want to be successful in your training and reach your goals, then you must plan your workouts, write them down (and not in your head), have a backup plan in case someone is using the equipment or weights you need and rate the workout at the end. (having a workout diary is great)

I NEVER go to the gym, or to my basement, or to the MMA training facilty without a plan…that goes for me my clients and workout partners.

PLAN, BE PREPARED AND BE SUCCESSFUL!

Alright, time to Workout!





SPARTACUS MMA WORKOUT – “THE KAWASAKI NINJA”


PERFORM AS MANY REPS OF EACH EXERCISE FOR 60 SEC FOLLOWED BY 15 SEC REST ONE AFTER THE OTHER UNTIL YOU COMPLETE ALL 10 EXERCISES

REST FOR 2 MINUTES AND REPEAT FOR A TOTAL OF 3 ROUNDS


KETTLEBELL LUNGE AND SQUAT PRESS – 16KGS
BATTLE BAG SIT THRUS
CROSS KNEE PLANK LEFT
DUMBBELL JUMP SQUATS – 35LBS per hand
SIDE TO SIDE PUSH UPS
KETTLEBELL SQUAT ROTATIONS – 16 KGS per hand
BATTLE BAG GET UPS
CROSS KNEE PLANK RIGHT
DUMBBELL SPLIT SQUATS – 35LBS per hand
MEDICINE BALL PUSH UPS

GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt

Train with Funk Roberts in your home…get your Battle Bag MMA Workout DVD and try to get through Cardio Fat Shredder Workouts with Funk – http://www.battlebag.com/

Team 12 Training Fitness and Sports Specific Training in Brooklyn, Ontario, Canada
http://www.team12training.com/

Get over 100 free MMA workouts and nutrition videos at http://www.funkmma.com/

GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM AT http://www.spartacusworkout.com/

Thanks to Cam for the name of this workout

GET YOUR BATTLE BAG MMA DVD WORKOUT - http://www.battlebag.com/

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