LADY SPARTACUS AB WORKOUT

LADY SPARTACUS AB WORKOUT - Estella " Lady Spartacus" Hom is at it again, this time with the Spartacus Ab and Core Workout. See this workout and more in the upcoming Spartacus 2.0 Workout Program coming soon.



LADY SPARTACUS AB WORKOUT


I've been receiving several requests for more bodyweight workouts, so here is a simple fat burning ab workout that you can do using only your bodyweight. No equipment necessary and it can be done anywhere!

Based on the Spartacus Workout Challenge from Funk Roberts and Men’s Health Fitness Magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds of the same circuit or do what I sometimes do - combine it with a round or two of kettlebell moves.
Get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/



Watch for the next Lady Spartacus workout: An intense full body workout with kettlebells


LADY SPARTACUS AB WORKOUT


1. FROG MOUNTAIN CLIMBERS

2. LEG RAISES

3. KNEE IN/OUTS

4. SPEED SKATERS

5. SIDE PLANK ELBOW/ KNEE CRUNCH - 30 SECONDS PER LEG

6. SQUAT ALTERNATE SIDE PUNCHES

7. RUN AND HIT THE DECKS

8. ALT FRONT SIDE AND BACK KICKS

9. PLANK WITH ARM AND LEG EXTENSION

10. ONE LEG HEALTH LIFTS

THE SECRET TO GETTING RID OF CELLULITE

For those who don’t know, it’s that dimpling and puckering on your thighs & buttocks. It’s a problem faced by 80% of women. Unfortunately their names aren’t Angelina Jolie, Gwyneth Paltrow or Halle Berry.

I was watching Dr. Oz the other day and he explained that when fat cells are doing their job, they absorb all the fat they can. As they continue to grow and push together, cellulite forms and you end up with pockets that look like marshmallows.

He also told everyone to save their money and stop buying into the billion-dollar cellulite treatment industry. Dr. Oz says that all those creams, balms, and other treatments aren’t doing anything as they are not capable of getting inside the fat cell and eliminating cellulite.

As Dr Oz eluded to and despite what we read in magazines and watch on TV, the “miracle” creams and wraps on the market won’t solve this age-old problem. It is a matter of using a well-rounded approach to fighting the dreaded cellulite.

As most of us know the problem only gets worse after time. The longer we do nothing about it. The more the problem persists. Cellulite stops women from wearing the short skirts, dresses and shorts you really like to wear. The thought of it can even ruin your enjoyment of life’s most intimate activities and your self confidence.

Imagine looking in the mirror and seeing no more dimples on your thighs? What would you be willing to do to make that happen? What lifestyle changes are you prepared to make for the banishment of your dreaded cellulite?

How can you reduce cellulite in your body? Are you really prepared for the answer? Are you willing to do what it takes?

It’s a simple answer yet difficult at the same time. To reduce cellulite in your body, you simply need to incorporate more resistance training in your lower body through squats, lunges and body weight exercises. This kind of training will help you burn fat, make your legs look smoother and reduce the appearance of cellulite. It will also help you fit into your skinny jeans.

CLICK HERE FOR CELLULITE BLASTING WORKOUT

No it’s not the magic pill or the cream, it’s a simple (or not so simple for some) change to make in your lifestyle which will help you to reduce the dreaded cellulite in your body. Are you willing to give it a try?


On our Fitness Weekend Getaway for Women on Aug. 27-29th, we’ll take 18 lucky women through our fitness program which will help them to eliminate that dreaded cellulite. Funk will take the group through some great fat & cellulite blasting exercises, while Laura D will discuss the role that nutrition can play in the reduction of cellulite.

Our participants will learn the tools they need to complete their cellulite reducing-exercises from the comfort of their home once the weekend is over. Will you be one of those luck women?


Watch Highlights of Last Year’s Fit Firm and Fab Weekend
http://www.youtube.com/watch?v=oZab56JWbV4

For those that can make the weekend we have our Free Fen vs Funk 4 Week Bootcamp Challenge that will give you all the tools you need to help get rid of the cellulite once and for all

CLICK HERE TO SEE FEN VS FUNK WORKOUT

Sign up for free below
http://www.fenvsfunk.net/


P.S. We are almost sold out for our upcoming weekend so hurray up and register. Don’t miss out on a great weekend on a lake with some great women, sign up today at www.firmfirmandfab.com.

Stay Fit, Firm ‘n Fab,

Funk Roberts
http://www.fitfirmandfab.com/

CLICK HERE SIGN UP TODAY

WOMEN BOOTCAMP WORKOUT #4 (WORKOUT VIDEO)

FEN VS FUNK BOOTCAMP WORKOUT FOR WOMEN (VIDEO)

This is a great workout that you can do at home and is actual the Week 4 Workout from Fen vs Funk Bootcamp.  It's an awesome and challenging bodyweight workout.  Join over 600 women making incredible body transformation changes and sign up for the free click here:  FEN VS FUNK 4 WEEK BOTCAMP CHALLENGE FOR WOMEN


WORKOUT INSTRUCTION




FOLLOW ALONG DEMO




Fen vs Funk 4 Week Free Boot camp Challenge for Women.

Join for Free Today!
http://www.fenvsfunk.net/

Welcome to the Fen vs Funk 4 Week Free Bootcamp Challenge for Women. The online Challenge was created by two of Canada's Top Fitness Trainers, Fenley Fearon and Funk Roberts.

The goal of the challenge is to help women of all ages, races, shapes and sizes to embrace a healthier, fit lifestyle. Through weekly online workouts, nutrition plan, supplement tips and health and fitness information all the women that participant will have the tools to a flatter stomach; firm arms, legs and butt; lose some inches; increased energy and confidence and lose weight.
http://www.fenvsfunk.net/
 
 

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN - AUGUST 27th -29th 2010

GET THE TOOLS YOU NEED TO TRANSFORM YOUR BODY AND LIFESTYLE FOREVER!

Introducing FIT FIRM 'n FAB Fitness Weekend Getaway for Women

 

You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. Join Fitness Expert Funk Roberts, Davelle Morrison & Registered Nutritionist Laura Discepola for a weekend of a Lifestyle Transformation…

 

Join Funk Roberts for an amazing bootcamp workout that includes cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with kettlebells, core exercises, military calisthenics, and more.
 
Davelle will take you on a relaxing journey that will help you to increase your range of motion, flexibility, tone the muscles and detoxify your body.
 
Laura will coach our very popular nutrition seminar and guide you through the truth about carbohydrates, proteins, fats, vitamins and minerals and how together, they contribute to your inner health, weight loss and overall healthy body and mind.
 
 

Funk will then take you through his Fit, Firm and Flat Ab Workout. It’s only 15 minutes, but it’s the most effective abdominal workout, that will help to flatten your tummy.

Funk and Davelle will take you through an exhilarating Butt and Core class. Get ready to tighten up the butt and strengthen your core.

Laura will guide you through an interactive and hands-on cooking class that will teach you how to prepare healthy, well balanced and delicious meals in no time! Bring your appetites!

Davelle will help you to enrich your soul and learn meditation techniques that will take your mind to a quiet place. Improve your body and general health with this class.

 

Funk Roberts will teach engaging fitness seminar which will give you all the tools you will need to help you on your journey to a healthier and fitter lifestyle.

And finally Davelle will give you a unique insight into the importance of engaging your mind in your journey into fitness and health.

SIGN UP TODAY AT http://www.fitfirmandfab.com

 

AUGUST 27TH - 29TH, 2010 IS THE PLACE TO BE TO RECEIVE ALL THE TOOLS YOU NEED FOR A FIT, HEALTHY LIFESTYLE.

 

YOU’LL ALSO RECEIVE:

 

-Accommodation at B+B on a lake in picturesque Prince Edward County, Ontario Canada

-6 Specialized Fitness classes in Yoga, Meditation, Kettle Bells, Abs + Butt, Bootcamp, Running/Walking

-Fitness, Nutrition & Wellness workshops

-6 Nutritious meals & snacks

-One-on-one coaching

-Healthy Cooking Hands-On Workshop

-A great gift bag

-Terrific camaraderie


ALL FOR THE EARLY BIRD PRICE OF $399.

 

SIGN UP TODAY AT http://www.fitfirmandfab.com  AND AVOID THE HST!

 

THE FIRST 7 WOMEN TO REGISTER WILL RECEIVE A QUICKIE PEDICURE FROM ELIXIR ORGANIC SPA!

 

 

Stay Fit, Firm 'n Fab

 

Davelle, Funk & Laura

 

http://www.fitfirmandfab.com/

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

The Heat is On Event - See Funk Roberts Live!

I am sharing my never before heard secrets LIVE, on how women can achieve a Strong and Sexy Beach Body. If you want hear these secrets then join me and other professional women at "THE HEAT IS ON" event presented by Orangefish - Read the flyer below and register at http://orangefish.eventbrite.com/

FEN VS FUNK FREE 4 WEEK BOOTCAMP FOR WOMEN

FEN VS FUNK FREE 4 WEEK BOOTCAMP FOR WOMEN - COMING ONLINE JUNE 14 2010

INTRODUCING FENvsFUNK FREE 4 WEEK BOOTCAMP FOR WOMEN

Please mark June 14, 2010 in your calendar as the offical start date.

Two of Canada's top Fitness Trainers, Fenley Fearon (Getmyassinshape.com) and Funk Roberts (Fitfirmandfab.com) have combined to bring you the greatest online fitness bootcamp ever!!!

For FOUR weeks, join Fen, Funk and Guest Trainers as they put you through weekly body changing workouts and take you on a journey to a complete body transformation.

For years Fen and Funk have help hundreds of women transform their bodies and habits to maintain a healthy lifestyle. NOW it’s your turn!!! You ready for this? Fen and Funk have put together a 4 week online bootcamp program to do at home, gym or outside that will help jump start you in your quest to achieve a bikini body for the summer.

Not only do you get weekly home workouts and videos, but we'll add nutrition and meal plans, wellness and much more!!! You will have a Certified Fitness and Personal Training Professionals, Fitness Expert and a Registered Nutritionist for 4 weeks to ensure that you are successful in your lifestyle transformation.

SIGN UP NOW AND GET YOUR FREE NUTRITION PLAN

WWW.FENVSFUNK.NET

The Fen vs. Funk Bootcamp Program consist of 4 weekly workouts brought to you from Fenley, Funk and one guest trainer and you get to choose one of the workouts each week. The workouts will be accessible online at the Fen vs. Funk Official Website, Facebook and through a weekly email.

The Fen vs. Funk program will have everything you need to change your body, increase your energy, gain muscle tone and accelerate fat loss, all while acquiring the tools to make this a permanent lifestyle change.

Go to http://www.fenvsfunk.net/  and sign up for FREE by putting your name and email address in the sign in box. You will be sent a confirmation email.

You MUST confirm your address by clicking on the link in this email. This quick extra step is to ensure that no one else is signing you up to receive information without your knowledge. We take your privacy very seriously.

Once you confirm your address by clicking on the link in the email, we'll immediately send a follow up email with Laura Discepola’s Nutrition Guide and Fit Firm N Fab Supplement Guide.

We want you to use the time before the official start date to get you started on your journey to a healthy body and lifestyle transformation, by giving you 3 free downloads.

Free Download #1 – Fen Fearon’s “Time to Make a Change” report

Free Download #2 – Laura Discepola’s Nutrition Guide to help you prepare this week by purging your cupboards, buying some groceries and start getting used to a cleaner eating lifestyle. Nutrition is more than half the battle to losing weight and getting a fit body.

Free Download #3 – Fit Firm N Fab Supplement Guide has been put together for you from the folks at supplementsource.ca to help you build strength, recuperate and detoxify during the four weeks.

What are you waiting for?  Sign Up Below!

SIGN UP FOR FREE TODAY – http://www.fenvsfunk.net

Your Coaches and Friends
 
Fen and Funk

P.S.

Don’t forget to check out the transformation pics of Helen S. She lost 18 lbs in just 4 weeks of Funk’s program combining interval training, clean and healthy nutrition and amazing hard work and determination - ARE YOU NEXT?

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

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN VIDEO

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN

The new year has begun and it is usually a very busy first week.  The kids are back to school, you are back to work or university/college and it's tough to find time to go to exercise.  But you have to start exercising now or you will never start.

Well I have two great beginner bodyweight workouts that target the entire body.  You to use the workout twice a week at home, the gym or outside.  These will help get your muscles adapted to strength training before starting to use weights. 

If you are looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms or all of the above, this is a start.

Using bodyweight exercises are great, as you use more muscles during each movement especially your stabilizers.  The exercises you use in this workout will help you  build strength and burn more calories.


BODYWEIGHT WORKOUT #1





BODYWEIGHT WORKOUT #2




BEGINNER WORKOUT #1
Muscle Adaptation

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

WORKOUT #1
1.SQUATS 2 SETS OF 10 REPS
2.PUSH UPS 2 SETS OF 10 REPS
3.BACK EXTENSIONS 2 SETS OF 10 REPS
4.JUMPING JACKS 2 SETS OF 10 REPS
5.BICYCLE CRUNCHES 2 SETS OF 10 REPS PER SIDE
6.PLANK 2 SETS TO FAILURE





BEGINNER BODYWEIGHT WORKOUT 2

 Muscle Adaptation
Workout #2

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

1.LUNGES
2.DIPS
3.HIP EXTENSIONS
4.BURPEES
5.IN AND OUTS
6.BIRD DOG

 
 

DOWNLOAD YOUR FREE COPY OF THE "7 SECRETS TO LIVING A MORE FIT FIRM AND FAB LIFESTYLE"

CLICK HERE

How to Get a Firm Booty & Toned Arms Video

THE NEW YOU CREW
The New You Crew are Make Over Specialists Transforming your Body - Style - Attitude

Look out for Funk Roberts  and the New You Crew