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/
 
 

KBell Fighter MMA Workout Series is Here!

I just launched this kick-ass kettlebell workout series for MMA fighters adn non-fighters who just want to get into shape - ALL YOU NEED IS A KETTLEBELL AND A GYMBOSS TIMER!

KBell Fighter MMA Workout Series


•IF YOU WANT TO BECOME A BETTER FIGHTER
•IF YOU WANT TO GAIN MORE STRENGTH AND KNOCK-OUT POWER
•IF YOU NEED TO INCREASE YOUR CARDIO AND ENDURANCE
•IF YOU WANT TO BUILD SOLID CORE STRENGTH
•IF YOU WANT TO GET RIPPED LIKE A FIGHTER
IF YOU WANT TO BE BIGGER, STRONGER AND FASTER
 
THEN THE KBELL FIGHTER MMA WORKOUT SERIES IS FOR YOU!
 
GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE - http://www.funkmma.com/

I created the KBell Fighter MMA Workout Series to help fighters or those that want to look like one add a strength and conditioning training with kettlebells.

The program consists of 5 kettlebells workouts and 3 programs to choose from depending on your needs. Whether you train in Boxing, Muay Thai, Wrestling, Jiu-Jitsu (BJJ) Taekwondo, Kickboxing, Wrestling, Karate, Grappling or any other martial art, you can add the KBell Fighter Workout Series to your program.

The average guy or girl training in an Mixed Martial Arts probably has a job, in a relationship or has a family and other commitments. But they are still able to train three or four times a week. The only think is, in order to be a complete fighter you need to add strength and conditioning.

With the KBell Fighter MMA Workouts, I wanted to endure that these 5 Kettlebell workouts and 3 programs had the important elements of strength training that will have the most positive effects on your performance. And with your time strapped, the workouts are quick and effective


 
WHAT YOU GET WITH THE KBELL FIGHTER MMA WORKOUT SERIES

 

5 KETTLEBELL WORKOUTS AND VIDEOS

3 SEPARATE KBELL FIGHTER PROGRAMS

KBELL FIGHTER EBOOK

ABS /CORE WORKOUT VIDEOS

NUTRITION PLAN FOR MEN AND WOMEN

SUPPLEMENT PLAN AND VIDEO

FREE KBELL PHYSIQUE EBOOK

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE WWW.FUNKMMA.COM


CHOOSE FROM 3 KBELL FIGHTER PROGRAM

MMA FIGHTER - PRE FIGHT PROGRAM
MMA ENTHUSIAST PROGRAM
5 WEEK WORKOUT CHALLENGE

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE http://www.funkmma.com/

BEST DAMN EXERCISES FOR YOUR LEGS PERIOD VIDEO

Wow, do I have a series of workouts and exercises for you over the next few weeks. It’s like a challenge in a way!

I have put together my BEST DAMN EXERCISES FOR EACH BODYPART PERIOD series for you.

Now here is the challenge. Over the next few weeks you I am going to be giving you a tonne of exercise and I want you to try them. That's rightI want you try them...
 
Now I am not saying for you to go out and lift the same weight or with the same insane intensity...but what I am asking you to do is try these exercises. These are the best exercises that you need to have in their arsenal if you go to a gym.

You don’t have to them every time you go, but they have to be part of your fitness training

So now for your best damn challenge this week.

BEST DAMN EXERCISES FOR YOUR LEGS PERIOD!

 



Beginners – Try the exercises with no weight and if you cannot do the full movement, that okay...you can work towards that over the up-coming weeks


Intermediate – Try the exercises with low weight and focus on proper form, while controlling the weight

Advanced – Add more weight, perform with a FULL RANGE OF MOTION, and be intense

Perform each workout with intensity folks, that means if you are not leaving the gym soaked in sweat, then you didn’t work hard enough

INTENSITY TIP #23
Decrease your rest period in between exercises, that’ll rev up the engine

Your Fitness Coach and Soul Brutha #1
Funk Roberts

Subscribe to Funk You Tube Channel for great workouts, nutrition, health and fun

http://www.youtube.com/user/marcroops

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

2010 TABATA DUMBBELL WORKOUT FOR FAT LOSS - VIDEO

20-10 DUMBBELL TABATA WORKOUT

The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of maximal work followed by 10 seconds of rest. Eight intervals or 4 minutes,  of one exercise must be completed before moving on to the next. Sound easy? Not!

This workout is awesome for Muscular Endurance and Fat Loss.

 

DID YOU KNOW? 4 minutes of high-intensity Tabata interval training led to greater fat loss and improvements in fitness than 60 minutes of steady state aerobics!


Tabata 20-10 Dumbbell Workout
You will perform 4 total exercises, resting one minute exercise changes.
Only switch exercises after you complete the eight intervals

Alternate between 20s of work and 10s of rest for each exercise. Eight intervals of one exercise must be completed before moving on to the next.

Exercise List

1. Dumbbell Press
2. Alternate Dumbbell Curls
3. Lying Dumbbell Extensions
4. Standing Dumbbell Shoulder Press

Funk Roberts


20-10 Dumbbell Workout powered by Workout Muse- Ultimate Tabatas interval workout music. For more custom interval training music please visit: WORKOUTMUSE

 

TOP 10 FUNK ROBERTS WORKOUT VIDEOS OF 2009

FUNK'S TOP 10 FITNESS VIDEOS OF 2009

Another decade has ended and we are now embarking on a new era. I just uploaded my 100th video on Youtube and I promise that in 2010, there will double the video and exercise workouts. Before we fully leave 2009, I wanted to wrap up the year by giving you my picks of my best workout videos of the 2009. From Abs and Kettlebells to Randy Couture and Tabatas, these are the workouts you can truly save and take with you into 2010 and get guaranteed results.


10. ABS OF STEEL - CORE CRUSHERS
This mid-section workout is one that stands out of most of my other Funk 50 Ab Workouts, because this one targets the core. Having sway back and scoliosis, I am always looking for ways to strengthen the core, and this workout is one that does. – Workout Targets core, lower back, abs, butt





9 PLYOMETRICS EXERCISE

Playing pro beach volleyball and being 5’11” I needed to ensure that my jump was high and plyometrics was and still is a key component in my training. As my knowledge became verse and I received my Plyometrics Certification, I started to combine movements to make my workouts and exercises more challenging. This workout is all that and the other. Targets – Chest, Legs, Conditioning, Fast Twitch Fibres, Increase Vertical and Explosiveness







8 RESISTANCE BAND WORKOUT FOR WOMEN
Estella Hom helped me with this workout. I like using resistance bands and I think you can start to strengthen your muscles quickly, especially if you are a beginner or have not worked out in a long time. The tensions of the bands actually force some stabilizing muscles to react. Targets – Full Body






7. SIX PACK ABS - FUNK 50 FOR ABS - ORIGINAL
This is the grand-daddy of Funk Ab workouts. I know that this wasn’t posted last year, but it needs to be on this list. I still do this workout, and love it because it keeps constant tension on the abs which will strengthen the muscles. With over 12,000 views, I think others like it too. – Targets – Abs, Oblique





6. TABATA WORKOUT
In 2010, you are going to see the rise of TABATA workouts, especially from the Funkster. The workouts are super intense and tres effective. You can use any exercise and pretty much get a workout done in 4 minutes. I like to combine 4 exercises. That gives you a 20 minute, muscle building, fat burning workout. Targets – Strength and Conditioning





5. BUTT AND LEG WORKOUT 
The BUTT and the LEGS are two areas you ladies want to firm up. Although this on hasn’t picked up on You Tube, it is an extremely effective workout. Do this for a month and you ass will be tight, Michele will tell you. Targets – Butt, Quads, Hamstrings and Core




4. MMA WORKOUT FOR POWER, STRENGTH AND CONDITIONING
Now we are getting into the MEAT and POTATOES for you hardcore fighters, wanna be fighters, or guys that want to have an amazing physique. I still think MMA fighters are some of the best conditioned athletes in the world and it starts with crazy workouts. I had to go to Thailand to think of this one, but it has caught on and is becoming quite popular. I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agility and Endurance exercises. Targets – Full Body, strength, power, explosiveness and endurance






3. FIT FIRM AND FLAT ABS WORKOUT FOR WOMEN
My Fit Firm and Fab gals blew me away when they completed this 20 minute workout. Women from all walks of life, ages, and fitness levels were able to get through this. This is definitely the signature workout for Fit Firm and Fab for Women and as it picks up on You Tube it will be for women of the world. Thanks Ladies. Targets – Abs, Core, Obliques, Butt






2. MAN MAKER CURLS TO GET THE GIRLS
I laugh when I see watch this video, because such a simple movement, gives you such sleeve busting results. I have always had big arms, especially biceps and secretly I used to do this exercise at home. Well it aint a secret anymore. I have seen guys do this with dumbbells, etc so I’m not the only one who found the FOUNTAIN OF HUGE BICEPS!  - Targets –Biceps, Chest, Shoulders





1.UFC RANDY COUTURE WORKOUT FOR MMA CONDITIONING
This MMA conditioning and grappling workout kicked my ass. Truly one of the hardest workouts I have ever done in my life. I saw the original Randy Couture workout on Youtube and said I gotta do this, but little did I know how challenging it would be. I tweaked it a bit, it was still killer and 27,000 plus people have viewed the video and it starting to pick up too. Thanks to Randy C for putting this workout on the web and  this video being the #1 Funk Workout Video of 2009.
Targets, Full Body, Full Body, strength, power, explosiveness and endurance

CLICK HERE TO SUBSCRIBE TO FUNK YOUTUBE CHANNEL

FOUR WARRIOR BODYWEIGHT WORKOUTS - VIDEO

The workouts in the my Warrior Bodyweight Workout Series are amazing for developing pure strength and conditioning, while getting ripped. These challenging workouts can be done by both Men and Women and if you are just beginning, cut the prescribed reps/time in half.

Make sure to warm up and stretch before and after each workout.
Connect with your inner WARRIOR!!

GLADIATOR WORKOUT



ONE MINUTE INTERVAL PER EXERCISE - DO AS MANY REPS AS YOU CAN - PERFORM 2 ROUNDS WITH REST


GLADIATOR CIRCUIT
1.INVERTED ROW - OVERHAND GRIP
2.PUSH UPS
3.SKIPPING
4.PRISONER SQUATS
5.DIPS
6.SKIPPING
7.BACK EXTENSIONS
8.CRUNCHES
9.SKIPPING
WORKOUT TIME: 18 MINUTES
 

SAMURAI WORKOUT



SAMURAI WORKOUT
GIANT SETS -
PERFORM EACH SET TWICE WITH NO REST IN BETWEEN - REST 1 MINUTE BEFORE GOING TO SET 2

BEGINNER - CUT THE REPS IN HALF AND REST AFTER EACH ROUND


SET 1
CHIN UPS - 20 REPS
CLOSE GRIP PUSH UPS- 20 REPS
SPLIT BOX JUMPS - 20 REPS


SET 2
ALT LUNGE - 20 REPS
BENCH DIPS 20 REPS
SPLIT BOX JUMPS - 20 REPS

SET 3
GOOD MORNINGS 10 REPS
BICYCLE CRUNCHES 30 REPS
SPLIT BOX JUMPS 20 REPS



VIKING WORKOUT



VIKING WORKOUT


INVERTED ROWS - UNDER HAND
MOUNTAIN CLIMBERS
REVERSE LUNGES
PARALELL DIPS
HIP RAISES
CRUNCHES
BURPEES

ADVANCED 3 ROUNDS
PERFORM EACH EXERCISE FOR ONE MINUTE EACH AND REST FOR 1 MINUTE BETWEEN ROUNDS - COMPLETE 3 ROUNDS

MODERATE 3 ROUNDS
PERFORM EACH EXERCISE FOR 30 SECONDS EACH AND REST FOR 1 MINUTE BETWEEN ROUNDS - COMPLETE 3 ROUNDS

BEGINNER 2 ROUNDS
PERFORM EACH EXERCISE FOR 30 SECONDS THEN REST FOR 30 SEC AND MOVE ONTO NEXT EXCERCISE - COMPLETE 2 ROUNDS


SPARTAN 450




SPARTAN 450 WORKOUT
3 ROUNDS - ADVANCED
2 ROUNDS - MODERATE



PULL UPS 20
SPIDER PUSHUPS 20
FORWARD TO REVERSE LUNGE 20
BENCH DIPS 20
SUPERMANS 20
BICYCLE CRUNCHES 25
JUMPING BOX JUMPS 25


Now it's your turn
Good Luck

Funk Roberts

Funky Fat Blasting Workout #1

Since returning from Thailand I haven’t had a chance to train (no excuse) and I just found out that I will be fighting early in 2010 and more importantly I have a video workout shoot in 2 weeks. What does that mean?

1. Crazy Interval and Strength Workouts
2. Clean up the diet and nutrition


So I went to the basement and devised this NUTBAR workout. This workout is definitely one that is FAT BLASTING and CONDITIONING building. It killed me folks.

The workout combines Kettlebells, Plyometrics, Core and Abs, Bodyweight Strength and good old fashion Cardio.


It Killed Me! 

NOTE: I felt like Bugs Bunny when he was at the mansion of the crazy doctor and he tripped him in slow motion (with William Tell Overture in the background playing) into the water and then Bugs trips into the water and says "NIIIIGHTY NIIIIGHT"

I just wanted to sleep after.

Try it, leave a comment and let me know how you did.

Funky Fat Blasting Workout #1

1. 2 Arm KB Swings
2. Push Ups
3. Jump Squats with KB - Goblet Jump Squats (thanks Super Trainer Sincere Hogan)
4. Mountain Climbers
5. AB Crunches (elbows to knees)

50-40-30-20-10 with no rest



Perform all exercises 50 reps each, then 40 reps each then 30 reps etc - ALL FOR TIME

MY TIME: 20:14

IT’S YOUR TURN!


GOOD LUCK

HOLIDAY BODYWEIGHT WORKOUT - VIDEO

HOLIDAY BODYWEIGHT WORKOUT

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

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

FUNK TRAINING HIGHLIGHT REEL - TIGER MUAY THAI

"Funk Roberts" of http://www.funkrobertsfitness.com trained at Tiger Muay Thai training camp for 3 weeks looking to learn new muay thai techniques and to bring his fitness to a new level. Funk Roberts used TMT video and photo service to document his training.
Filmed, produced, and edited by Danny Baci of http://www.d-baucheryfilms.com/
 http://www.tigermuaythai.com/

Thanks Dani

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

FUNKY 21 LUNGE - 3 WAY LUNGE WITH DUMBBELL AND BARBELL

FUNKY 21 LUNGE





BEGINNER
NO WEIGHT
3 SETS EACH SIDE (21 REPS IS ONE SET)
60 SECOND REST IN BETWEEN SETS

INTERMEDIATE
HOLD DUMBBELLS TO SIDE
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS

ADVANCED
HOLD BARBELL OVER YOUR HEAD
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS


FUNKY 21 LUNGE


The 3 way lunge is a low hip mobility exercise that is a great whole leg workout that you can do at home with simple, inexpensive equipment I have been using more in my workouts, especially the barbell version. I found that not only does this functional movement target your entire lower body – legs, butt, hips, but it also strengthens your core, shoulders and arms.

This exercise incorporates three movements in one - a front lunge, a side lunge and a reverse lunge. You must keep your balance and control the exercise. My advice is to try it slowly first using your leg strength rather than momentum

By holding the dumbbells or the barbell overhead you are really increasing the core demand – THAT’S GREAT NEWS!


Once you have perfected the Funky 21’s Lunge than get creative. You can make your own variations by adding weight vest, holding a kettlebell/dumbbell in the opposite hand; hold the dumbbells at shoulder height; press the weight at the completion of the movement;



TARGETS
Quads, Leg Adductors, Hams, Butt, Hips, Core, Shoulders and Arms


HOW IT’S DONE
1. Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe.
2. Step back and immediately step to the left into a side lunge
3. Step back and take the left foot back into a reverse lunge.
4. Come back to the start and repeat for 21 full reps (7 front, 7 side and 7 back) each leg

FUNK TIPS
Keep your knee over the toe not past for forward lunge
Keep weight maintained on the lunging foot for side lunge
It’s okay for the back knee to touch the ground during reverse lunge
Start off with no weight and perfect the movements
Keep your balance
Do not drag your feet; use the strength in your quads to push off and up
Engage your core (pull your belly button in towards your back)
Funk Roberts
 
Get your dumbbells/barbells here! - http://www.treadmillfactory.ca/
 

BURN FAT, GAIN STRENGTH AND INCREASE YOUR CARDIO WITH THIS WORKOUT

An intense short workout, with little rest is the key to burning fat while increasing strength and cardio. If this is your goal then this is your workout.

Larry Devingt, a good friend of mine, work colleague and subscriber to Funk Fitness sent this workout to me last week. He is a long time gym rat, and was used to lifting BIG WEIGHTS with proper form. So when he sent me the below workout, it surprised me.

Larry said, “I’ve been listening and reading your workouts and decided to try something new, to increase my conditioning, burn some fat and challenge me”

The result is an upper body and lower body split that Larry is gracefully giving to those that want results, but do not want to spend useless time in the gym. Larry added, “You want to make sure that you use light weights, good form and keep the heart rate up, but that will natural happen from the intensity of the workout”.

Larry puts, “I like these types of workouts for the first month or so, to strengthen the heart and lungs to prepare me to transition into heavier weights and workouts”.

I forgot to mention that Larry is just getting back into the gym after a 1 year layoff and he is in his mid forties. This is the workouts he starts with.

My hats off to him!

This workout is intense, challenging and results driven.

Do these workouts for the next four weeks, increasing your weight slowly, not sacrificing the number of reps. You will see results.

In terms of rest period, there are none. But if you need to take 3-5 second breathers between and during sets, feel free. JUST GET IT DONE!

Thanks for this workout Larry.

If you have any workouts that you want to share please send them to funkrtoberts@gmail.com  and I’ll post them on the blog.

So once again, do this workout for the month of October and let Larry and I know about your results. I’ll keep you posted on Larry as well.

UPPER BODY WORKOUT:


Program: High reps & light weight
Workout time: under one hour.

Alternate between chest and back. Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )

WARM UP - 5 min stationary bike

CHEST AND BACK
3 sets of below superset no rest in between sets
a) Flat bench/ 20 reps
b) Seated rows /20 reps

3 sets of below superset no rest in between sets
a) Dips/ 20 reps
b) Pull downs/ 20 reps

SHOULDERS – GIANT SET
3 sets of below giant set with no rest in between exercises – that’s 180 reps in a row. Use light weight
a) Dumbbell presses/20 reps
b) Side laterals/20 reps
c) Bent over rows/20 reps.

ARMS
3 sets of below superset no rest in between sets
a) Barbell curls
b) Triceps pushdowns – 20 reps per set

ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps

JOG
20 minute jog on treadmill

STRETCH
Stretch for 20 min. – focus is on upper body  – this makes it less painful the next day

LOWER BODY WORKOUT

Program: High reps & light weight
Workout time: under one hour

Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )

Not bad for an old guy!

WARM UP – 10 min stationary bike or walk treadmill
LEGS
3 sets of below superset no rest in between sets
a) Leg Extension/ 25 reps
b) Leg Curls/25 reps

Barbell Squats - 3 x 25 reps – rest for 90 seconds

Calf Raises – 3 x 25 reps – rest for 30 seconds

ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps

RUN/JOG
Run/Jog on treadmill for 30 min. at speed of 3.5 - 4.5


STRETCH

Stretch for 20 min. – focus is on legs – this makes it less painful the next day

LASTLY, ADD ANOTHER WORKOUT DAY OF YOUR CHOICE


Good Luck and LEAVE COMMENTS!

IT’S TIME FOR YOUR GUT CHECK PEOPLE - VIDEO

GUT CHECK BODYWEIGHT CHALLENGE

Today is gut check time. 

As you may or may not know I LOVE BODYWEIGHT EXERCISES.

One benefit to Bodyweight exercises is that they require body awareness. One can define body awareness literally as being aware of every part of your body at any given point in time in any given position.

Because of this more of your muscles are being used at the same time, which forces your muscles to adapt to each movement.

This increases strength, balance, core strength, muscle endurance and enhancing fat burning.

A friend pointed out a great bodyweight workout challenge online the other day. THE GUT CHECK CHALLENGE and today I am extending this bodyweight challenge to you.

 

It’s tough… See my time and try to beat it.

 

"Challenges are what make life interesting; overcoming them is what makes life meaningful."

- Joshua J. Marine

 

GUT CHECK BODYWEIGHT CHALLENGE

MMA CONDITIONING CHALLENGE
10 Explosive Pushups – both hands must leave the ground
10 Crunches
10 Dive-bomber
10 Reverse Crunches
10 Diamond Pushups
10 Bicycle Crunches (each leg)

Perform the above for as many sets as possible within 5 minutes.
Good luck! P.S. Bonus points for whoever chugs a glass of milk before each set!
 
RULES
You must complete every rep with a full range of motion. With explosive pushups, both hands must leave the ground. With crunches, elbows must touch knees. With divebombers, mimic the video. YOU MUST GO FORWARD AND BACK. For reverse crunches, your knees must go at least in line with your chest. With diamond pushups, mimic the video. I don't really do those, but it seems that it may be tough to hit parallel given the motion. Go as far down as you can. With bicycle crunches, your knees must come within an inch or two of elbows if not touching. When in doubt, mimic the video.


RESULTS - Leave your results in the comment area
You must do the exercises in order. The rep and exercise you are on will determine your "score". (Ex. If you complete two full "gut checks" but only complete on rep #9 of crunches within the 5 minutes, you would post "2 full sets and finishing through 9 crunches on 3rd set" or something of that nature.


Funk

LOSE STUBBORN POUNDS WITH FUNK BOOTCAMP GYM WORKOUT

DO YOU WANNA LOSE YOUR LAST 10 POUNDS?
DO YOU WANNA LOSE YOUR BEER BELLY?
DO YOU WANNA GET RID OF YOUR MUFFIN TOP AND JIGGLY ARMS?

THEN DO THIS WORKOUT!

This is a workout that I did yesterday at the gym. Not sure why I went to the gym but, I wanted a change of scenery. Try this workout today and ignite your fat burning system.

This type of workout will leave you with better results than what you are doing currently. This circuit combines cardiovascular activity and weight training, which will give your body the one-two punch of aerobic and anaerobic activity to help you build muscles and burn fat.

The weight sets aren’t about reps, it’s all about time. Perform each weigh set with a weight that allows you to complete reps for a full minute ( YOU SHOULD BE BURNING OUT AT ABOUT 45 SECONDS, IF NOT THEN INCREASE THE WEIGHT) Make sure you select a weight that you can do as many reps as you can for one minute.

Don’t go too heavy or to light. Be smart and start slow as you are not used to lifting for one minute intervals. Do not sling the weights as fast as possible, make sure you have perfect form, and quality reps for one minute.

Feel the burn baby!

I have designed it for both men and women to do and have included a beginner and advanced workout to choose from.

FUNK 30 MINUTE BOOTCAMP GYM WORKOUT

BEGINNER WORKOUT - NO REST BETWEEN EXERCISES
Circuit Intervals


EXERCISES
1 MINUTE QUADS – Squat
2 MINUTES Treadmill or bike – easy pace
1 MINUTE HAMSTRINGS - Lying leg curls
2 MINUTES Treadmill or bike – easy pace
1 MINUTE CHEST - dumbbell press (incline),
2 MINUTES Treadmill or bike – easy pace
1 MINUTE BACK - Front Pulldowns
2 MINUTES Treadmill or bike – easy pace
1 MINUTE SHOULDERS -Side Lateral Raise
2 MINUTES Treadmill or bike – easy pace
1 MINUTE TRICEPS – Overhead dumbbell extensions
2 MINUTES Treadmill or bike – easy pace
1 MINUTE BICEPS - Standing Dumbbell Curl Alternate
2 MINUTES Treadmill or bike – easy pace
1 MINUTE CALVES – standing calf raises – 30 sec each side
2 MINUTES Treadmill or bike – easy pace
ABS FUNK 50 part 3 – core crushers
STRETCH


ADVANCED WORKOUT NO REST BETWEEN EXERCISES
EXERCISES
1 MINUTE QUADS - Alternate lunge,
2 MINUTES jump rope treadmill running or biking – moderate pace
1 MINUTE HAMSTRINGS - stiff legged Deadlift,
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE CHEST – Bench Press
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE BACK - seated rows
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE SHOULDERS - Front Raises
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE TRICEPS - Pushdowns
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE BICEPS - Barbell Curl
2 MINUTES jump rope or treadmill running or biking – moderate pace
1 MINUTE CALVES – standing calf raises – 30 sec each side
2 MINUTES jump rope or treadmill running or biking – moderate pace
ABS FUNK 50 PART 3 – core crushers
STRETCH

GET YOUR GYMBOSS - CLICK HERE!

THE WORKOUT IS ONLY HALF THE BATTLE. MAKE SURE THAT YOU HAVE A FAT BURNING NUTRITION PLAN

YOU CANNOT OUT TRAIN A BAD DIET!


SAMPLE MEN NUTRITION PLAN
http://funkroberts.blogspot.com/2009/06/eat-for-strength.html


SAMPLE WOMEN NUTRITION PLAN
http://funkroberts.blogspot.com/2009/03/womens-nutrition.html


FUNK ROBERTS
WWW.FUNKROBERTSFITNESS.COM

FUNK ROBERTS

STAY TUNED FOR THE FUNK FITNESS
8 WEEK BOOTCAMP CHALLENGE
FOR MEN AND WOMEN!

YOU CAN GET FIT OVER 40

BE FIT AT FORTY

Guys, they say that FORTY is the new THIRTY, and I can’t agree more. When you get to the age of 40 and beyond and include health and fitness as part of you lifestyle FORTY can be the new TWENTY.

The older you get the more important fitness needs to be part of our life. Exercise science has proven that you can become fit and healthy at any age.

Dr. Richard A. DiCenso (www.matrixtransformation.com) states, muscle loss and decreased cardiovascular fitness are not the normal result of aging; they're primarily the result of a sedentary lifestyle.

Once the average inactive person reaches age 65, they will have lost up to 40% of their muscle mass and aerobic capacity compared to when they were young adults. You can prevent this physical decline by remaining active as you age.

Numerous studies have shown that older people respond very favourably to both strength training and aerobic exercise. Most fitness experts agree that a 15-20 year decrease in biological age can be achieved with simple lifestyle changes. There can be a huge difference between biological age and chronological age.

If you start exercising, eating right and getting the right nutrients and taking care of yourself now, chances are you will live a long and fruitful life.

You can start achieving good health by being smart with you workouts. When I was younger, I spent way to long in the gym, with very little results. Now, shorter more intense workouts have helped to get me the best body of my life. I cleaned up my diet as well. I started to eat good, clean foods and got rid of all the crappy processed junk. The result is the best body of my life.

FUNK AT 40

Don’t take my word for it, I ran into a good friend of mine that is 45. We have known each other for about 20 years. Jeff looks incredible. He has a body of a 20 year old. His secret, exercising smart, eating clean and he continues to increase his health and fitness knowledge with Funk Roberts Fitness and other sites.

In talking, we both agreed that time is of the essence and as you get to our age, with work, family, etc we have to make the best of our time when we exercise.

JEFF DYER FIT AT 45

You don’t have to go to a gym and lift heavy weights to get a great body. You can use bodyweight exercises, a few dumbbells, kettlebells, resistance bands, skipping rope, and a swiss/stability ball. That’s a relatively cheap gym to get the best body of your life.

I have learned to get the best out of my workouts. One of the easiest, fastest and most effective ways to achieve time efficiency in your workouts is circuit training.

The key is increasing the intensity of your workouts and cardio training, eating a clean diet and getting the right supplements.

DAVE FIT OVER 40

Being fit and over 40 is like the fountain of youth. As much as we all have excuses why not to exercise, we have to be following a program as we get older. Your life and the quest to live longer is worth starting today.

Join the over 40 fit crowd today and see how your life will change for the better.

3 Keys to Being FIT OVER 40

1. Resistance Training
2. Cardio Vascular Fitness
3. Healthy Diet and Nutrition

Here is a sample circuit workout and diet plan that you can use to help get you started. You can do this workout 2 times per week with another day of weight training.

Sample Funk Bodyweight Bootcamp Workout

WHAT YOU NEED: Skipping Rope, Pull Up Bar, Gym Boss Timer

This Bodyweight Circuit uses callisthenics, plyometrics, bodyweight resistance, skipping and core Exercises. The routine will not only test your endurance and strength but your will-power as well.

Perform 3 rounds of each exercise one after the other for the allotted time with no rest in between exercises. Do as many reps as you can, keeping good form, and DO NOT COUNT REPS!

Rest for 90 seconds in between rounds and end off with Funk 50 Abs Part 3 – CORE CRUSHERS

Funk Bodyweight Bootcamp Workout - Complete 3 rounds

Round 1

1. Skipping - 30 seconds
2. Push Ups - 30 seconds
3. Reverse Lunges - 30 seconds
4. Lying Alternate Leg and Arm Superman - 30 seconds
5. Jumping Jacks - 30 seconds
6. Dive Bombers - 30 seconds
7. Dips - 30 seconds
8. Burpees - 30 seconds
9. Mountain Crawlers - 30 seconds
10. Pull ups - 30 seconds

Rest for 90 Seconds and repeat for 2 more rounds

End Workout

Funk 50 Abs – Core Crushers
Stretch

Sample Get Ripped Nutrition Plan

In order to stay Lean and Mean you have to add an effective diet and nutrition plan. Here is a sample 2600 calorie day to help you get start. Treat this like a medium calorie day to a program. Remember to mix your protein shakes in water as per directions on the label.

(CLICK IMAGE BELOW TO GET 10% OFF YOUR PROTEIN POWER –USE “FUNK” WHEN YOU CHECK OUT)

BREAKFAST
2 Whole Large Eggs
2 Large Egg Whites
1 Cup Cooked Oatmeal

MORNING SNACK
1 Scoop Why Protein
1oz Mixed Nuts

LUNCH
6 oz Chicken Breast
1 Sweet Potato

AFTERNOON SNACK
8 oz 1% Cottage Cheese
1 Cup Sliced Pineapple

PREWORKOUT
2 Scoops Whey Protein
1 Banana


POST WORKOUT
Funk Roberts Recovery Drink
3 Slices Bread
2 Tbsp Peanut Butter

DINNER
8 oz Lean Ground Beef
1 Sweet Potato
1 Zucchini Sliced

NIGHT TIME SNACK
8 oz 1% Cottage Cheese
1 Cup Cooked Oatmeal

BE FIT OVER FORTY

You can get more information about training methods in the Fit Over 40 e-book. Learn how to gain maximum muscle in minimum time by going to:

GET YOUR COPY HERE!

Many of the 52 role models in the Fit Over 40 book, including myself, were on the verge of death before finally getting started... but they refused to be victims... unfazed, they stepped up to their challenges and OVERCAME:

Multiple sclerosis
Morbid obesity
High cholesterol and triglycerides
Hypertension
Hormonal deficiency
Drug addiction
Alcoholism
Scoliosis
Arthritis
Paralysis
Osteoporosis
Double shoulder replacement surgery
Knee surgery
Open heart surgery
...EVEN A WHEELCHAIR!

GET YOUR COPY HERE!

FIT FIRM AND FAB SWISS BALL WORKOUT VIDEO

Fit, Firm and Fab Swiss Ball Workout

Are you looking for quick way to tone your body and strengthen your core? Then this Swiss Ball is the perfect tool to help you achieve this.

Using a Swiss Ball is one of the best ways to improve your posture, balance, reaction speed and core strength. It is used in many workouts for stretching, increasing muscle strength, Pilates, increasing flexibility and equilibrium. Physical exercises done with the Swiss ball are extremely good for your spine, if done properly.

What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. You can work your entire body with the Swiss Ball with a tonne of exercises to do.

Learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional Lifestyle.

Join Funk Roberts and Karmic Fitness for a weekend of Fit Transformation…CLICK HERE

WWW.FITFIRMANDFAB.COM

For example, lying on a bench to perform triceps extensions is a good exercise but it’s limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.


When choosing a Swiss Ball for your workout, the diameter of the ball is directly related to your height. The taller you are the bigger the ball should be. That way you will get all the necessary support and your workouts will be more effective. Also the surface of the Swiss ball shouldn’t be too slippery. You need support especially when you sweat a lot doing intense exercises using your Swiss ball.


You can perform any exercise you would use with a normal bench and insert the ball instead. You will get a total body workout. You can work your legs, arms, chest, back, abdominals and you can even get a cardio workout by doing such moves as sitting jumping jacks.


Add the Swiss ball to your arsenal of workout weapons to win the war against fat.

Learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional Lifestyle.

Join Funk Roberts and Karmic Fitness for a weekend of Fit Transformation…CLICK HERE!

Below is an awesome Fit, Firm and Fab Swiss Ball workout that will challenge your body into toning up and burning that fat fast. You can do this at the gym or at home. Do the workout as circuit training. Perform each exercise one after the other for 12-15 reps each or 30 second intervals. Rest for 90 seconds and repeat for 3 sets.


Fit Firm and Fab Swiss Ball Workout

Do the workout as circuit training. Perform each exercise one after the other for 12-15 reps each or 30 second intervals. Rest for 90 seconds and repeat for 3 sets.

1. LYING DUMBBELL CHEST PRESS – 12-15 REPS
2. SEATED DUMBBELL PRESS – 12- 15 REPS
3. ALTERNATE BICEPS CURLS – 12-15 REPS PER ARM
4. BENT OVER DUMBBELL ROW – 12- 15 REPS PER ARM
5. LYING DUMBBELL TRICEPS EXTENSIONS – 12- 15 REPS PER ARM
6. DUMBBELL WALL SQUATS – 12- 15 REPS
7. SWISS BALL CRUNCHES - 12 – 15 REPS

Learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional Lifestyle. Join Funk Roberts and Karmic Fitness for a weekend of Fit Transformation…CLICK HERE!

WWW.FITFIRMANDFAB.COM

NEED A SWISS BALL? ORDER YOUR TODAY FROM TREADMILL FACTORY – CLICK HERE!

WORKOUT VIDEO - LOSE WEIGHT - BEST WORKOUT - Click here for the funniest movie of the week

FUNK POWER HOUR WORKOUT

FUNK POWER HOUR WORKOUT

I am so excited to share this workout with you. It is a killer but the benefits are priceless. I took the concept from forty-five-year-old Red Wings defenseman Chris Chelios and his trainer T.R. Goodman. I did this workout with my female training partner, so women don’t be shy.

This hour long workout includes no rest between sets and focuses on endurance and perfect form. For this Funk Power Hour, you can choose any exercises that you wish, but make sure you cover all body-parts. Try to pick at least 7 exercises. I did 9 for this one and I was dead afterward.

Here is the Funk Power Hour with exercises, reps and what they focus on. If you are an athlete, bodybuilder, fitness aficionado, or just want to throw a wrench into your routine, this workout will turn you into a workout monster.

You are going to need your Funk Power Workout Formula to get you through this workout

FUNK POWER HOUR WORKOUT

9 EXERCISES
8 REPS PER EXERCISE
NO REST BETWEEN SETS
REPEATED CONTINUOUSLY IN SEQUENCE FOR 1 HOUR
CHOOSE WEIGHT THAT YOU CAN HANDLE
GOOD LUCK

Funk Power Hour Workout

1. Skipping - 50 revolutions. Endurance
2. Single Arm Kettlebell Swing L and R - 8 reps each arm - 40 pounds Dynamic and Full body strength
3. Incline Dumbbell Press 8 reps - 70 pounds – upper chest, shoulders
4. Dumbbell Bent Over row L and R - 8 reps each arm - 60 pounds - lats
5. Standing Alternate Dumbbell curls - 8 reps each arm - 25 pounds - biceps
6. Lying Dumbbell Triceps Extensions - 8 reps - 20 pounds - triceps
7. Funk Flying Step Ups - 8 reps each legs – quads, hamstrings, calves, increase vertical
8. Dumbbell Side Lateral Raises 8 reps 12 pounds - shoulders
9. Abs Bicycles 8 reps per side – abs

GET YOUR FUNK POWER SPORTS FORMULA

TO DRINK DURING YOUR WORKOUT

CLICK HERE

5 EXERCISES FOR A FIT FIRM n’ FAB BUTT

BEST BUTT WORKOUT - Funny bloopers R us


A beautiful butt is one of the most sought after region on your body. Most women consider their butt too petite, too large, too shapely or too floppy and strive for the hard, curvy, a sleek buttock.



Gluteus Maximus or Muscle Anatomy

The gluteus maximus is made up of upper fibers and lower fibers. The function of the gluteus maximus is hip extension, hip external rotation, hip transverse abduction and hip adduction. The origin of the gluteus maximus is onto the Ileum, sacrum and the fascia of the lumbar area. The insertion is onto the femur and tibia. Other names for this muscle group or similar muscle groups referred to the '' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body – courtesy myfit.ca

I have put together a Butt Workout that can be performed twice a week. These 5 exercises can help you get the Fit, Firm and Fab butt you’re looking for. The workout is split up into 2 days per week.

Day 1 is focused on strength and firming the butt. You will be counting the amount of reps that you do per exercises. Perform each exercise for 10 reps without rest than chill for 60-90 seconds. Repeat for 2 more sets.

Day 2 is focused on the cardio and burning the fat to make your butt fit. You will be doing as many reps as possible for a 30-60 second period. Perform each exercise for the set amount of time than rest for only 30 seconds and repeat for 2 more sets. That should kill ya for the time being.

Ensure that you perform each exercise with perfect form. Do not get sloppy. Warm up before you begin and stretch after each workout and within 4 weeks you will have a FIT, FIRM and Fab butt.

One important thing to remember is that exercises for your butt alone will not get rid of body fat. You need to incorporate a complete exercise and nutrition plan into your daily routine.

FIT, FIRM n FAB BUTT WORKOUT

DAY 1 - EXERCISES - 3 ROUNDS
3 SETS OF 10 REPS EACH
SQUATS
PLIE SQUATS
FRONT TO REVERSE LUNGE
MEET THE QUEENS
BUTT BLASTERS or LEG KICKBACKS

DAY 2 - EXERCISES – 3 ROUNDS
PERFORM EACH EXERCISE FOR 30-60 SECONDS WITHOUT REST (1 RD)
SQUATS
PLIE SQUATS
FRONT TO REVERSE LUNGE
MEET THE QUEENS
BUTT BLASTERS or LEG KICKBACKS

FUNK ROBERTS

JOIN FUNK ROBERTS AND KARMIC FITNESS FOR A WEEKEND OF YOGA, NUTRITION AND FITNESS BOOTCAMP - CLICK HERE!