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funk roberts workout pdf
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6 Funk Roberts Workouts | PDF | Hobbies | Sports
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- Summary of article content: Articles about 6 Funk Roberts Workouts | PDF | Hobbies | Sports Then Funk Roberts has the perfect Home Bodyweight Workout for you. These are all exercises that need no equipment and take very little space to perform. …
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Funk Roberts Spartan Training System 4 Week Workout … / funk-roberts-spartan-training-system-4-week-workout.pdf / PDF4PRO
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- Summary of article content: Articles about Funk Roberts Spartan Training System 4 Week Workout … / funk-roberts-spartan-training-system-4-week-workout.pdf / PDF4PRO Spartan Training System™ 4 Week Workout Challenge The workout programs that will help you burn fat while you build lean muscle. …
- Most searched keywords: Whether you are looking for Funk Roberts Spartan Training System 4 Week Workout … / funk-roberts-spartan-training-system-4-week-workout.pdf / PDF4PRO Spartan Training System™ 4 Week Workout Challenge The workout programs that will help you burn fat while you build lean muscle. Spartan Training System™ 4 Week Workout Challenge The workout programs that will help you burn fat while you build lean muscle. Inspired by a program created by Adam Campbell and Rachel Cosgrove
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[PDF] Spartan Training System 4 Week Workout Challenge – Free Download PDF
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7 DAY WORKOUT PLAN – free download pdf – issuhub
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funk roberts workout pdf
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28 DAY HOME BODYWEIGHT METABOLIC WORKOUT – Brought to you by FUNK ROBERTS – Status Fitness Magazine
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Spartan Training System 4 Week Workout Challenge The Workout programs that will help you burn fat while you build lean muscle. Inspired by a program created by Adam Campbell and Rachel Cosgrove Brought to you by funk Roberts 2 Spartan Training System 4 Week Workout Challenge MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight Training and nutrition while using the funk Roberts Spartan Training System 4 Week Workout Challenge. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition.
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[PDF] Spartan Training System 4 Week Workout Challenge
Spartan Training System™ 4 Week Workout Challenge The workout programs that will help you burn fat while you build lean muscle. Inspired by a program created by Adam Campbell and Rachel CosgroveBrought to you by Funk RobertsMEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk Roberts Spartan Training System™ 4 Week Workout Challenge. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should NOT do this program and obtain your physician’s clearance before beginning any exercise program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comThe Funk Roberts Spartan Training System™ 4 Week Workout Challenge Copyright © 2010 by Funk Roberts – All Rights Reserved. No part of this work may be modified by any means without express written permission of Funk Roberts.You are FREE to distribute this program to any fitness fan or enthusiast who you think may be interested in stripping away fat and defining their muscle by using this proven workout program. I actually encourage it! – In order to get the full program you must email [email protected] Published by: Funk Roberts Fitness Web: http://www.spartacusworkoutblog.comSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comTABLE OF CONTENTS Introduction……………………………………………………………5 What is the Spartan Training System Workout……………..6 Lady Spartan Workout for Women……………………………..7 Tools for Success……………………………………………………..8 Warm Up and Stretching…………………………………………..9 Nutrition – Fuel Your Body………………………………………..10 Nutrition Tips………………………………………………………….11 Drink Water……………………………………………………………13 Supplements…………………………………………………………..14 Gym Boss Timer………………………………………………………16 Secrets to Success……………………………………………………17 Take Measurements…………………………………………………18 Take Pictures…………………………………………………………..21 Who is Funk……………………………………………………………23 Contact Funk…………………………………………………………..25Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comelcome to the Spartan Training System™ 4 Week Workout Challenge. I am so excitedabout embarking on this challenge. Oh yeah, I’m doing this challenge with you too. I put this together because I love sharing new and exciting fitness workouts with you. One month ago Men’s Health Magazine created a Spartacus Workout that was inspired by the cast of the HBO show Spartacus and created by Adam Campbell, Men’s Health Fitness Director and Rachel Cosgrove, one of the world’s top fitness experts. I was so impressed with the workout, because it was right down my alley. Then Workout Muse, a website that creates music for Tabata and Interval Training workouts put out a contest to see who could create the best Spartacus Workout to accompany their music that they created. I entered and won honourable mention. So what did I do with that honour? I went ahead and put together three more wicked workouts and created this 4 Week Program. THINK OF THIS PROGRAM LIKE THIS: In 4 weeks you have an exam…a positive life changing exam…4 weeks isn’t a long time to have a life changing moment. I have giving you all the answers on that exam. Everyone answer that you need, I am them giving you. All you have to do is read the rest of the e-book, follow and do the workouts as prescribed, follow the nutrition plan and supplement guide and you will not only pass the exam, you will ACE IT! This is the type of program and nutrition that I did to get the body below in 8 weeks. It is hard work but after 2 years, I still look like this. It is easier to maintain the healthy lifestyle, once you commit to make the change. This is step one.FUNK ROBERTSSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comWHAT IS THE SPARTAN TRAINING SYSTEM™ WORKOUT The Spartan Training System™ (STS) workouts are derived from the original Spartacus Workouts which is 10 exercises that target the full body. You then perform each exercise for a 60-second interval, in order to challenge your cardio and muscles. You will perform the Spartan Training System™ Workout as a10 exercise circuit, doing one set of each exercise in succession. Each exercise interval is timed for 60 seconds. You will do as many reps as you can, during the interval with good form and then move on to the next exercise in the circuit. There is a 15 second break or transition time between each exercise. After you complete all 10 exercises or one circuit rest for 2 minutes. Then repeat 1 to 2 more times. That is what is called a 60-15 Interval workout (60 seconds of work followed by 15 seconds of rest). Total workout takes 41 minutes. If you can’t go for the entire minute on an exercise, go as long as you can, rest for a few seconds, then go again until your time at that exercise is up. This will allow you to customize the workout to your current fitness level. Also, if using weights makes some exercises too difficult, simply perform the same movement without holding the kettlebells or dumbbells. You will do the Spartan Training System™ (STS) Workouts 3 days a week (Monday-Wednesday-Friday). You can either use the routine as your primary weight workout (I would), or if you’re already in great shape, you can use it as a “cardio” workout on the days between your regular weight workouts. Each week you will get another workout that you will do for the 3 days of the week. Ensure that you take at least one day rest between workouts. Spartan Training System™ (STS) Workouts include kettlebells, bodyweight, plyometrics, calisthenics, core, abs and strength training that will no doubt increase your strength, muscularity, cardio and conditioning. The Program is perfect if you want to lose weight, get ripped, prepare for a mma fight, a certain sport or get into the best shape of your life You will never plateau with this program as you will have 10 new exercises each week. Your body will not have time to adjust. You will just keep shocking it into a shirt drenching, fat shredding, muscle building machine. When you complete the 4 weeks, take a week break and use it for another session to get you ready for summer. At the beginning of this program, it’s going to be tough. You may not be able to get through each exercise or the workout, but NEVER QUIT or NEVER GIVE UP. It will get easier for you, but that’s because you are making yourself better, not because the workouts are easier. Think of that: I’m going to be giving you tougher workouts and they are going to seem to be easier, because you are getting better. Remember one thingDON’T MAKE THINGS EASIER, MAKE YOURSELF BETTER!Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comLADY SPARTAN WORKOUT FOR WOMENEstella Hom used high intensity workouts like the Spartacus Workout with kettlebells, bodyweight, plyometrics and clean eating to melt away the fat and create a fit and firm body that she maintains today.I am so happy that we have women that are taking part in this challenge. You will also reap the rewards of the high intensity workout. Even though the workouts are the same for men and women, don’t worry; the changes you see will be different from the changes the guys will see. Women’s bodies are different from men for instance you store fat in different places, generally the hips, legs, butt and guys store fat around the belly. That is just a general comment to show you that when you lose fat from doing the workouts and eating a clean diet, the fat will melt off those trouble spots. Women also do not have as much testosterone as men, so after the 4 weeks you are not going to be all big and bulky, but more lean and toned with muscles. Your nutrition plan also has fewer calories then that of a male. The formula is the same all around: workout with intensity, eat clean and you will lose weight, gain muscles and be fit. The pictures of Estella are proof in the pudding. It shows you that doing these types of workouts with proper nutrition can give you a fit body. Women’s Kettlebell Long Cycle Champion and Funk Roberts Bootcamp Trainer Estella Hom will be providing the Week 4 workout for women, so stay tuned.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comTOOLS FOR SUCCESSThis section is going to be short and sweet. All you need are Kettlebells/Dumbbells, a Swiss/Stability Ball and your bodyweight. All my workouts use the kettlebell and you will get a way better result if you use the kettlebell. The dumbbell just doesn’t compare, but that being said, the dumbbell is better than not doing the program at all. I have a partnership with the Power Systems Fitness USA and for equipment if you need stuff. If you go to a gym, you should be okay. Now on to the more important thing is the actual weight. These are suggested weights to use. YOU DO NOT NEED ALL THE WEIGHTSMEN Equipment Kettlebell Dumbbells Swiss Ball20 20Weight (in lbs) 30 40 30 4050Weight (in lbs) 15 20 15 2025 25WOMEN Equipment Kettlebell Dumbbells Swiss Ball10 10Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.comWARM-UP/STRETCHING Before you even think about starting one of the workouts, you have to warm up. Whether it’s on a treadmill, stationary bike, skipping or my Dynamic Warm Up that I use before every workout and training session – see link, you must warm up Download and use these Spartan Warm Ups and Stretch Routines before and after your workouts. FUNK DYNAMIC WARM UP – http://www.youtube.com/watch?v=g04Nz18FqkA Dynamic Warm Up Calisthenics #1 — Follow Along – http://www.youtube.com/watch?v=g04Nz18FqkA Dynamic Warm Up Calisthenics #2 –Follow Along http://www.youtube.com/watch?v=llRriTn5SU8 Dynamic Warm Up Stretch Follow – Along – http://www.youtube.com/watch?v=xbOxmQRi7fM Spartan Post Workout Static Stretch Demo – http://www.youtube.com/watch?v=2wMSSupoCI8For every action there is a reaction. After each workout, you must stretch the muscles out. You should only stretch the muscle AFTER you have warmed then up. The Spartacus workouts don’t allow you to maximize your time to stretch the muscles out quickly between rounds, so stretching after the workout is key. By stretching out the muscles you will increase blood flow to the area that you worked so hard. Increased circulation brings needed ingredients. A good daily stretching program helps to keep the body lean, the muscles limber and you off the injury shelf.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com10FUEL YOUR BODY WITH NUTRITION I will provide you with a nutrition plan for this program. The plan will give you suggested meals and snacks that you can follow, or substitute using the grocery list. The list will be in Excel and is to be used as a guide to proper nutrition. You will need to fuel your body throughout the next 4 weeks with proper nutrition to ensure you reach the ultimate goal of a more muscular body with less fat. If you ever want to see those 6 pack abs you have under the fat and the cuts in your muscles, then follow my nutrition plan and I will get you there. I also have a grocery/substitute list so that if there are thing in the plan that you do not like, just substitute it for something else. If you are feeling weak throughout the day, especially because of the intensity of the program, then add an extra meal or snack. The important thing is to ensure that you are eating CLEAN FOODS. You will see a listing of the best foods you can eat below. It was only when I cleaned up my nutrition (no more McDonalds, Processed Foods or Packaged Foods), added with the workouts; did the fat literally melt off my body. It was incredible!WHAT IS NUTRITION? By: Laura Discepola, Registered Nutritional Consulting Practitioner (RNCP/ROHP) [email protected] Fit to Eat Certified Nutritionist – www.fittoeat.caNutrition is about providing your body with all the essential micronutrients (minerals and vitamins), macronutrients (carbohydrates, proteins, fat), water and overall nutrients that it requires in order to properly function at the best possible level, everyday, in order to keep you healthy, happy and disease free, all whilst providing you with the energy and fuel your body needs to live and perform daily functions! Nutrition is important to sustaining life, for growth, activity and everyday normal functioning of the body, without it, we would not survive. However, not all foods are equal and not all foods provide nutrients to your body. In fact, some actually harm your body and cause illness, disease and an overall unhealthy you! Today, in North America, as a whole, we consume too few fruit and vegetables, too little water, too much refined white sugar and white flour, too little fibre, excessively large portions (“Would you like your meal Super-Sized?”) and too little lean, clean protein (eggs, chicken and turkey breast, fresh fish). The result? An unhealthy individual who may already have or be well in his/her way to having high cholesterol, high blood pressure, Diabetes, heart disease, and cancer just to name a few. The good news is that these illnesses can be prevented through making healthy food choices and consuming a healthy diet, having a healthy mind, participating in regular physical activity and most important, having proper knowledge.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com11NUTRITION TIPS Eat and drink the following with reckless abandon: • Spinach • Broccoli • Green, Red, or Yellow Pepper • Cucumber • Apples • Asparagus • Cauliflower • Green Beans • Kale • Celery • Pretty much any green leafy vegetable with the exception of iceberg lettuce • Water Eat 2 – 4 servings of the following throughout the day: • Carrots • Bananas • Berries • Peaches • Plums • Oranges • Pretty much any fresh fruit you likeEat one 4 – 6 ounce lean serving of the following with each meal. Preparation should be grilled, steamed, baked, or stir fried – no breaded and fried foods!: • Turkey breast • Chicken breast • SteakSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com12 • Pork • Fish • Also consider eggs (2 or 3)Eat one serving of the following with each snack. Truth be told, I recommend you avoid dairy during your weight loss quest, but if you feel you need it, eat it with you snacks: • Almonds • Walnuts • Cashews • Natural peanut butter (no sugar, no salt added) • Yogurt • Low-fat cottage cheese • Low-fat milk Eat these only with your meal that follows your fitness training and only in limited portion: • Oatmeal • Brown rice • Legumes • Potatoes • Whole wheat bread • Whole wheat pasta • Other whole grain food items Use the following in extremely limited portions or not at all: • Salad dressing • Butter • Cheese • Other condimentsFoods and Drinks you MUST stay away from to lose weight • Soda (tons of sugar and lots of empty calories) • Alcohol (empty calories and usually leads to bad food choices when drinking) • SugarSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com13 • Fast Food • Creamy salad dressings (Ranch, 1000 Island, etc.)Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com14DRINK WATER Drink lots of water throughout the day and during each session. That also means juice, soda, alcohol are out during the program and limit your coffee intake! I see a lot of people counting those drinks as part of their daily intake of water, but what they really do is increase your sugar (and calorie) consumption and DEHYDRATE you even more than you already are. And to be clear, dehydration does the opposite of what water does, which is hydrate your body. Keep in mind that your body is made up of 80% water and most of the population is severely dehydrating themselves due to their westernized way of living. So, beyond the obvious reasons, you need to be drinking water all day. The more you pee the better you are.5 WAYS TO GET MORE WATER Registered Nutritional Consulting Practitioner, Laura Discepola, gives you five sure fire ways to help you get water throughout the day.1. Get a stainless steel or glass water bottle and carry it everywhere you go. 2. Drink a 500 ml bottle (1/2 litre) immediately when you wake up. Or ladies, do so while you are drying your hair or putting on your makeup for the day. 3. Keep a full water bottle in the car and drink it to and from the office, grocery store, from picking up the kids at school or anywhere else you may be going. 4. Have a tall glass of water next to your desk or work station at all times and refills it often. 5. Make a goal to have 1.5 L before lunch, another 1.5 between lunch and dinner and then sip on water or herbal teas after dinner.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com15SUPPLEMENTS – www.supplementsource.ca SupplementSource.ca and Funk Roberts Fitness – have teamed up to create the Spartacus Supplement Package. These are supplements that I am currently taking to help build strength, recuperate from workouts, increase my immune system and ensure that I are getting the antioxidants and vitamins my body will need during the Challenge. Funk Roberts truly endorses these products as supplements that each person should have and be taking during and after the Spartacus Challenge. The supplements are suggested and not necessary for your success. Please consult your physician before taking any supplements. In the quest for your goal, diet supplementation is the last of the elements that you need to add to your regimen. Multivitamins, protein, glutamine and depending on your goal a creatine are great starts. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. Keep in mind to check with you physician before you take some supplements Because this program is pretty intense you have to make sure you are taking the right supplements to ensure your muscle and body recover, grow and rip up the way you want. Below are the links to the Spartacus Supplement Packages – Remember these are just suggested supplements for the 4 week program to help you achieve your goals. You may be already taking some or all of these supplements. If so, just pick up the ones that you need. I use Supplementsource.ca to get all my supplements and they deliver within days in Canada. I know that there will be a lot of you that are not based in Canada, so my advice is to purchase the supplements (other brands) at a store close to you.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com16GYMBOSS TIMERFor me, when I workout or train, time is of the essence. Even more, timing is extremely important. Whether it is the time between my workout sets, cardio, at bootcamp or even when I am doing rounds on the punching bag, having the Gymboss Interval Timer is the key to my success. With the Funk Roberts SPARTACUS WORKOUTS having the Gymboss Timer will make it easy to plan the rest. Attach the timer to your pants or belt with the convenient belt-clip and set the timer to 60 seconds of work with 15 seconds of rest will be easy to time with an alarm of beep, vibrate, or both. Forget the stopwatch, clock, and other methods which demand too much of your attention, let Gymboss do the timing and you focus on the workout for the best results ever! GUARATEED! GET YOUR GYMBOSS http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810 LEARN MORE ABOUT GYMBOSS http://www.youtube.com/watch?v=mou8tYD2eDwSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com17SECRETS TO YOUR SUCCESS: SET YOUR GOALS, COMMIT, MAKE TIME, 100% EFFORT, MENTAL TOUGHNESSSET YOUR GOALS Setting goals is the greatest tool to help you become successful. When setting your goals be reasonable. Set goals that you can achieve. In achieving the goals you can feel triumphant, gain esteem, and even catapult you toward the next challenge. When you set your goals too high you may be defeated, feel like a failure and quit. Set yourself up to succeed. The first and most important thing to focus on is the long-term goal, like completing the SW2 and transforming your body. What motivated you to take on this challenge and what is it exactly that you would like to see change? Then set smaller goals to help you through the process. Make it through an exercise without stopping. Increase the amount of reps you did from the past workout. Increase your water intake. Once you have reached these goals, reward yourself and move on to the next challenge and goal.COMMIT Your body transformation will require you’re to commitment to preserve. Perseverance means to not let anything prevent you from realizing your goal. Your commitment will be tested from time to time. And you will come up with hundreds of excuses not to workout. Things like bad weather, car trouble, cold and flu season, felling tired, sad….you’ll have them all. The greater the desire, the greater your ability overcome the obstacles that get in your way. WANT IT! Do whatever you can to workout. Drag yourself kicking and screaming if you have to. By doing this you are bringing yourself closer to your dreams and goals. Some advice, I put a picture of what I want to look like on my mirror and along with that I have sticky notes of my goals. Then every day I look at them and ask myself, “What can I do today, to get myself closer to that goal” You know the answer, it’s in this book.MAKE TIME You won’t achieve your ultimate goal after your first workout. Your transformation will take time. You must plan out an amount of time during your day, and be consistent in this time commitment. You must commit yourself to this journey and once committed stick to it. Tell a few family members and friends that you are embarking on the Spartacus Challenge, so that you can be held accountable. They can also be good support. You are investing in building yourself up physically, mentally and emotionally. You canSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com18 always regain property or lost money, but you can never regain time. Invest the time to reach your goals.100% EFFORT While you are investing all this time it is essential that you maximize your effort during the workouts. Whether you have just begun the process or you have been lifting weights and exercising for years, you have to give 100% effort. The workouts are no longer than 20 minutes so “LEAVING EVERYTING ON THE FIELD, IN THE GYM OR IN THE LIVINGROOM” is a must. Perform all exercises with perfect form and high intensity. Use this time to get rid of stress or any negatively you may have. Most people think, if they workout hard, they will always be tired and lethargic. On the contrary, the more you workout, the more energy, focus and less stress you will have. We all know that fit guy, bouncing off the walls all the time. You think he got that way from sitting on the couch watching TV or going to the gym to socialize. NO WAY!!! Work hard all the time and give 100% effort.MENTAL TOUGHNESS If you ever watched sports you are familiar with the term “Mental Toughness”, or you have heard an announcer refer to an athlete that has had a “Mental Lapse”. If you have played a sport, you know firsthand that the physical aspect is only half the battle. Skilled players can become superstars by improving their mental game. I was introduced to this term as a teenager while playing on my club volleyball team. Our coach used to make us go through visualization exercises to help with our mental preparation. Little did I know, that at that time, I was setting myself up for many successes in life; not only through Professional Volleyball, but through my workouts, conducting meetings in front of 20 people in a board room, or presenting to an auditorium of 200 people. It is so important to prepare yourself mentally before going through a stressful situation. It sets you up for victory. Mental preparation before the workouts is no exception. If I can give you a quick tip on how to improve you mental preparation before you workout.TRY THIS MENTAL PREP EXERCISE • • • • •Close your eyes and start to listen to your breathing. Breathe in deeply and then breathe out. Do this for about 20 – 30 seconds. Then picture a large movie screen. I’m taking IMAX baby. The screen is black at the moment, but you begin to see those lines that come up right before the film starts. Then picture yourself on the screen performing each exercise in the up-coming workout perfectly. Make sure you are doing each exercise to perfection with no problem.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com19 • •Then with your eyes closed, picture yourself five minutes after successfully completing the workout, without any problem. Grasp that feeling of success, jubilation and excitement.Hold that feeling and keep it throughout your workout and watch easier the workout your about to embark on will be. It takes practice and time to harness, but it is a great skill to have and use throughout your life.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com20TAKE MEASUREMENTS To start you will need to take measurements. The measurements will only require a tape measure used by tailors and a means to measure your body fat percentage. The most accurate and cost-effective means to have this measurement taken is the skin-fold calliper. You can get this done at a local gym, a certified nutritionist or even through your doctor. Be extremely clear about where you are at this moment of your transformation. If you are honest and look at yourself at this starting point, you can set and achieve reasonable goals. Dismiss all negative thoughts during your measurements and take a note that you are about to make a change to all these measurements. Once again make the commitment to the program. They will get better.MEASUREMENTS Please write your “current” body-part measurements here: (You can use a simple measuring tape) BEFORE STATS Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________ Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ Bodyweight/BMI: ___________ /________ Body fat %*: ___________AFTER STATS Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________ Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________ Bodyweight/BMI: ___________ /________ Body fat %*: ___________ * You can use several different methods to determine your body fat percentage. The one I like best is simple bodyfat calipers from Accufitness.com. They are convenient, easy to use, and really quite accurate. And best of all, it takes only about five minutes—much faster than many other methods. You can use a scale with fat percentage readers or ask your doctor or a personal trainer to measure your bodyfat as well, and they may be able to help you.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com21TAKE PICTURES You will have to take before and after pictures if you want to be part of the Spartacus Challenge and also see the true fruits of your labour…and I can use you as inspiration to others around the world that may have the same goals as you. A picture says a thousand words. When you take your photos, make sure that, guys, you are shirtless in shorts and ladies that you are in a bikini. I don’t or anyone else does not need to see the pictures before you start, but keep the picture so that after the four weeks you can pull it out and say DAAAAMN I LOOK GOOD NOW! Taking pictures of you is important. Although you may not like what you see, I can’t understate the importance of doing this. It’s such a simple, but powerful exercise. You should do this every 2 weeks, after each milestone. This way, you can compare your current self to your future self and really get a visual sense of the progress you have made along the way. I’ve always loved this exercise, and I’m certain you will too. Name: _____________________________________ Today’s Date: __________________ This should be a full frontal, side and back view. EXAMPLEBefore 205lbs after 185lbs Ripped! Start Date May 23, 2009- July 14, 2009Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com22TRY THIS I want you to stand in front of the mirror and GET NAKED, that’s right, BARE NAKED and look at yourself in the mirror. Examine your body. It’s gonna be tough but look at things you love about your body and look at the things you dislike and want to change on your body. Once you have done this, focus on the good things on your body and picture what you want the bad things to look like. Remember that picture throughout this program and remember what you want to look like. Believe it or not having that picture in your mind can help you to sculpt the body you want. THE MIND IS A POWERFUL THING!Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com23WORDS BY FUNK In the Old Testament there was an Israelite woman who was about to give birth. She had just heard that the Ark of the Covenant that housed God’s presence had been stolen. She was so upset about it that she named her baby boy Ichabod, which means “the glory has departed.” Notice what she did; she named her future by what was happening in her present. She could have just as easily named him “the glory will return,” but she was so focused on the negative, so caught up in where she was at that moment that she defined her future by it. My friend, don’t ever name your future by your present day circumstances. You may have had some hard times in the past, but get that “Ichabod” spirit off of you. It may look like you’re stuck in a rut and you don’t really see how you could ever rise any higher, but don’t speak defeat over your life. Instead, name your future: blessed, prosperous, successful, victorious, healthy, whole, strong, talented, creative, and wise.WHO IS FUNK ROBERTS I would like to tell you that I sculpted this ripped body from my many years of professional beach volleyball, working out in the gym and personal training. But it would be a BIG FAT LIE. The truth is, it wasn’t really until last year 2009, when I changed two things: 1) My workouts and 2) My nutrition. Without getting into a long drawn out story, it was really simple. I started to pitch the boring gym workouts, chest and shoulders, back and legs, arms. etc, and move more into high intensity full body workouts using kettlebells, weights, plyometrics, calisthenics, bodyweight, core, abs and keeping my intensity high and workouts short, using as much weight as possible…Whew! High intensity training means giving you little to no rest between exercises, while lifting heavy and hard. I used to remember going to the gym, putting in a high intensity 30 minute workout and then leaving drenching, while watching a person doing yet another set of the same damn exercise I him doing when I started. WASTING TIME IN THE GYM! As for my nutrition, once I cleaned that up and all it meant was no more McDonalds breakfast or take out, I cut out processed foods, anything packaged or in a box was ditched, no junk food no more pop or no alcohol and started eating more fruits and vegetables, lean meats, almonds, fish…GOOD QUALITY FOOD, that taste good and doesn’t leave you feeling like shit. I added protein powder and a few other supplements and BANG- BOOM- POW, my new body which to this day I still maintain. Imagine all those years of training and in 6 Weeks of smart training, look what you get. This can be you with hard work, smart training and good nutrition.Spartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com24FUNK STATS • • • • • • • • • • • • • • • •Former Professional Beach Volleyball Player – FIVB, AVP, Labatt’s Pro Tour Certified Fitness Trainer Certified Kettlebell Specialist – KBELL SPECIALIST Plyometrics Specialist – Trainer of world class athletes in jump and strength training Founder of Funk Roberts Fitness Founder of FunkMMA Training Co-Founder Fit Firm N Fab Fitness, Nutrition and Wellness for Women Amateur Muay Thai Fighter Canadian So Pro Beach Volleyball Chairman – 2004-Present Fitness Model and National TV Appearances Develop Funk Sports Formulas with Infinit Nutrition Spokesperson for Treadmill Factory Fitness Writer and Author Creator of Funk Roberts Fitness Boot Camp Appearance in Sgt Shanahan Boot Camp Video Business ExecutiveSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com25CONTACT FUNK FUNK ROBERTS FITNESS EMAIL [email protected] SPARTAN TRAINING BLOG: http://www.spartacusworkoutblog.com MMA STRENGTH AND CONDITIONING WORKOUTS http://www.funkmma.com FACEBOOK SPARTAN TRAINING FAN PAGE: http://www.spartacusworkoutfan.comFREE BODYWEIGHT GET LEAN AND RIPPED PROGRAM: http://blog.spartacusworkout.com/gift/SPARTAN TRAINING SYSTEM 4 WEEK PROGRAM: http://www.spartacusworkout.com YOUTUBE SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=MARCROOPS FOLLOW FUNKMMA ON TWITTER: @FunkMMA FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt6 WEEK JUMP TRAINING PROGRAM HTTP://WWW.FUNKJUMPTRAINING.COMSpartan Training System™ 4 Week Workout Challenge – http://www.spartacusworkout.com
28 DAY HOME BODYWEIGHT METABOLIC WORKOUT – Brought to you by FUNK ROBERTS – Status Fitness Magazine
Why Home Workouts Might Just Be Your Ticket To Fitness Success
Are you someone who had their gym or fitness centre close down?
Or are you someone who has taken out that gym membership and tries to go as often as possible, but yet, ‘life’ often gets in the way?
Perhaps it’s not a matter of time that’s preventing you from hitting the gym, but rather, you just don’t feel like you fit in with that gym crowd.
Whatever the case, the good news is you might just actually get an even better workout in the comfort of your own home.
Yes, that’s right – home workouts can be the best way to train, especially as we get older and have more life activities to deal with: work, kids and other activities that can take away from your health and fitness.
How can you get a good fat burning and muscle building workout at home?
Glad you asked.
Here are 4 Reasons Why Working Out at Home Might Be Your Ticket To Your Fitness Success!
Home Workouts Are Available When You Are
If you happen to work odd hours or have a family at home that makes it hard to work out during the conventional 7 am-9 pm hour period, you might find that the commercial gyms just don’t work for you.
The great news is a home gym is ready whenever you are. It’s never closed so whether it’s 11:30 at night or 3:30 in the morning, you can get that workout done.
Too many people seriously discount the benefits that bodyweight only training has.
Home Workouts Don’t Make You Wait For Equipment
Ever been to your local gym in the hours of 12-1 or 4-6? Chances are if you have, you didn’t get all that much work done. Visiting during these busy hours often means standing around waiting for equipment to be free, which does one thing: destroys the intensity of your workout session.
It’s hard to get in a good workout during these peak times and if that happens to be the only time you can go, well, you’re pretty much out of luck.
With a good home workout, this will never be an issue. You will never have to fight for space. All you need is your own body weight and a spot in your living room.
Home Workouts Keep You Dialed In
When you hit the gym, there are plenty of distractions. You have other gymgoers trying to interrupt your workout to talk to you, you have the walk to get water (and possibly the line you have to stay in), and you may get pesky personal trainers bothering you to try and sell packages.
All in all, it can get annoying and destroy your workout focus.
With a home gym, you can kiss this problem goodbye. As long as you stay committed to staying focused, nothing at home is going to take you away from that. Just be sure to explain to your family that this is not a time they can bother you (and to that end, also turn off that cell phone!).
Home Workouts Force You to Keep Changing
Finally, the last reason home workouts are can be superior to gym-based workouts is that with far less (if any) equipment, this forces you to get creative. And often, the exercises you get creative with are more compound in nature, working more muscle fiber and challenging your body to a whole new level.
You’ll be forced to constantly change your workout around when training in a home gym so that you don’t hit that progress plateau. Compare this to the gym workout routine where many people will do the exact same routine for weeks on end because they have the equipment to do so and don’t think they need to change.
If you want to keep seeing results, you must change. So, get on a program that will force you to do that. It’s the best way to avoid hitting the dreaded standstill.
The challenge that most people face when it comes to working out at home is that they do not have barbells, dumbbells, treadmills and fitness equipment you fill that you need to lose weight, burn fat, build muscle and get into shape.
This is where bodyweight training is the perfect style of workout to help you get into amazing shape without having to use any equipment.
Bodyweight training is not only great for burning fat and building lean muscle but it a real and legitimate way to get strong.
Benefits of Bodyweight Training
Many people feel like they are putting in hard work at the gym but they are not seeing any results.
You might spend your time lifting weights trying to build muscle or jump on the elliptical machine for a 45-minute cardio session trying to lose weight.
And you waste valuable time each and every time they hit the gym with little to no results.
If your goal is to shred body fat and build muscle but you haven’t seen changes take place in the mirror in you don’t know how long, it’s time for a change.
You don’t have to lift heavy weights or even jump on the elliptical to get fit. Training using your body weight only should be the foundation of all training. When you can master your own bodyweight then you will have more control over your body. There is so much published information on the increase of “functional strength” as well as mobility, which is brought about by this type of training. They are fundamentally different from most weight training exercises because they engage muscle groups, which are often ignored in the gym, and transfer into more to everyday functional movements and overall strength.
Bodyweight training also teaches you how to use your body as a ‘single kinetic chain’, which can help you improve your resistance training when you do decide to lift weights. You will also build much better pound for pound strength, real-world functional strength, improved flexibility/range of motion and joints that are as strong as your muscles.
Bodyweight exercises are an invaluable tool for improving your neuromuscular coordination and conditioning.
I will always incorporate some essential bodyweight exercises into my programs. Your body is truly your greatest “piece of equipment,” and there is no membership fee required to use it.
ACCELERATE YOUR FAT BURNING AND WEIGHT LOSS RESULTS WHILE HOLDING ONTO LEAN MUSCLE.
If you want to accelerate your fat-burning results while either building leans muscle or holding onto your muscle, then using metabolic training is your secret weapon to success.
Definition of Metabolic Training (HIIT)
In basic terms, metabolic training is moving from one compound exercise to the next with little or no rest in between in an effort to increase your total metabolic output both during the workout as well as after the workout is completed.
When someone completes metabolic training, they have structured their workout in such a way that it allows for an up-regulation in the total level of metabolic events that are taking place, which then lends very well to improve the body composition.
In short, metabolic training helps you burn more calories both while you exercise as well as after the workout is over.
In order to achieve this effect, almost all metabolic training programs have two things in common:
They use very large movements that work for multiple big muscle groups at once
They utilize very short rest periods between sets, inducing a high heart rate and thus level of cardiovascular output
This is in direct contrast to the conventional bodybuilding style of workouts that have you focusing on muscle groups in isolation, doing multiple exercises per muscle while resting for a good length of time between each set.
Those who perform metabolic training on a regular basis experience elevation in their fitness level, improvements in their strength potential, increased rates of total fat burning (while doing exercise and at rest), as well as an accelerated level of dense lean muscle mass is built. It is the way of the future as far as fat loss workouts go.
The Science Behind Metabolic Training
What does the research say about metabolic training? As you’re about to see, plenty.
Why It’s Time To Ditch Slow Long Cardio
If you’re like most people you’ve used long slow cardio sessions on the elliptical, treadmill or stationary bike, trying to lose weight and burn fat but instead you end up just counting down the seconds of time. Chances are, you were doing this because you were told (or read somewhere) that this form of cardio will get you into a ‘fat-burning zone’ relying exclusively on body fat stores as a fuel source.
That much is true.
Low-intensity cardio training will rely more on fat as a fuel source as opposed to high-intensity training (such as metabolic training), which is going to rely on glucose instead. While this might seem like a good thing, it’s not actually what it seems.
First, realize that when you add up the total amount of calories burned because of the cardio session; metabolic training almost always comes out ahead. Unless you are running a marathon where you are burning hundreds of calories because of the long run, you will not burn that many calories during long slow cardio. First, your calorie burn per minute is low because it is so low in intensity (your lucky to get 4-5 cal/minute of exercise) and second, your calorie burn stops the minute they get off that piece of cardio equipment.
So, if they are exercising for 60 minutes straight, they might burn 240-300 calories total.
Now let’s compare this to metabolic training.
With metabolic training, because the intensity of training is higher, you will burn more calories minute per minute while exercising. Say you exercise for 20 minutes but burn 10 calories/minute during that exercise. This means they’ve burned 200 calories total for that session. But, things don’t stop there. When they finish the session, your metabolic rate is still elevated so you will continue burning calories faster.
Let’s say you burn 10% more calories per hour over and beyond their RMR value for a 24 hour period. Studies(1) illustrate that this is a reasonable length of time in which the metabolic rate stays elevated. If your resting metabolic rate is 64 calories per hour, this means they will total 153.6 more calories over the next 24-hour period. This is over and beyond what they would normally burn.
So now you can attach this to their workout burn of 200 calories for a total burn of 353.6 calories total. This beats the hour-long workout hands down.
And this is a modest number.
The study(2)published by the Department of Physical Therapy in Azusa, California noted that when researchers made subjects perform a six-minute highly intense workout, one subject burned a total of 457 calories from that six-minute workout alone. They burned 112 calories during the workout itself and then continued to burn a total of 345 calories over the next 24-hour period. This illustrates just how much more effective metabolic training is than steady-state, slow cardio training. With steady-state cardio training, the calorie burning stops the minute you stop the exercise. What’s more, is that research also points to the fact that even doing steady state long cardio proves to be ineffective.
One study(3) published in the Obesity journal noted that after doing 300 hours of cardiovascular exercise total (which was broken down into one hour per day for six days per week for an entire year), women averaged only four pounds of fat lost and men, just six. This is a disgrace to fat burning. Together, this translates to it taking about 50 hours of cardio to lose one pound of body weight. There could be a few factors coming into play here.
First, this type of cardio training does tend to increase hunger in subjects and as such, may cause them to consume more food. This ‘evens out’ the energy balance scale so to speak, basically negating the benefits that cardio training had.
Second, the body may be adapting to the cardio exercise being performed. As it’s not challenging the body in any way, while an individual may have first burned 4 calories per minute doing the exercise, as their body learns the exercise better, it may soon be burning only 2 calories per minute.
Third, this type of endurance cardio training may also be linked with higher cortisol levels in the body as well. Research(4) published in the European Journal of Applied Physiology and Occupational Physiology noted that endurance athletes tend to experience changes in cortisol, adrenaline, growth hormone, and insulin during endurance type of training.
Cortisol is of particular interest to note here as higher circulating levels of cortisol in the body are linked with an increase in abdominal obesity as well as metabolic syndrome, according to research published in the Obesity(5) journal. The higher your cortisol level is, the greater your risk factor will be for lean muscle mass breakdown as well, which means a slower resting metabolic rate in the future.
Doing too much slow cardio training can, therefore, actually set you up for an increased risk of gaining body fat later on as cortisol levels will increase and lean muscle retention will go down. So if you are still on the bandwagon of long stead cardio training, it’s time that you stopped now. It makes work a little in the short term, but you will end up sabotaging your results in the end.
Now let’s talk about what science has to say about the benefits of metabolic training.
The Science Behind The Metabolic Training and Workouts
There is a great deal of research out there in the area of high-intensity training, including that of metabolic training. What does science have to say about this?
A High-Calorie Burn
Sure, when you do metabolic training, you may only be exercising for a few minutes at a time, but those minutes are going to count. Low-intensity cardio have you burning so few calories per minute, it’s almost pointless to invest that energy, as was noted earlier in the study of subjects doing 300 hours of cardio and losing just 5 pounds.
One study published in the Circulation(6) journal noted that when two groups of subjects performed either a 20 minute HIIT program that was made up of 8-second sprints followed by 12 seconds of rest or performed a 40-minute cardio program that was done at 60% of their maximum heart rate, the sprinters lost six times more body fat than the endurance group.
Burns Calories After The Workout Is Over
As noted earlier, the great thing about metabolic training is that once you finish the workout, you will still reap benefits for hours to come. This is a concept known as EPOC, which stands for excess post-exercise oxygen consumption. Sometimes, this is referred to as the Afterburn Effect. Either way, it represents the increase in total energy expenditure after a workout is over just to return the body back to a state of homeostasis.
This is what this 4-week metabolic bodyweight workout program is based upon.
One study,(7) done by researchers out of the School of Graduate Studies in East Tennessee State University noted that when they had two groups of women each burn 300 calories during an exercise session, one group doing a steady state session and another doing an interval training session, the interval training session had an increase in RMR for 24 hours after the exercise was finished while the steady-state cardio group did not. In addition to this, the interval-training group also showed an increase in VO2 max levels as well as an improvement in overall body composition while the steady-state group did not.
From this, it’s very clear that interval training will change your physique while steady-state cardio training is likely to leave you looking much the same as you always did, regardless of how many calories you burn while doing it.
Is Linked To Higher Levels Of Growth Hormone
If you want to build more lean muscle mass while also burning body fat, growth hormone is one of the powerful hormones you want in your court. And, metabolic training has been shown to boost levels of human growth hormone, helping speed the process along. One study published in the Journal of Strength & Conditioning Research(8) noted that when subjects performed intervals consisting of 100, 200, 300, and 400-meter sprints, all subjects noted significant increases in lactate and anabolic factors such as growth hormone, insulin-like growth factor, IGF binding protein-3, as well as testosterone levels.
When a high degree of muscle damage occurs such as what does during intense metabolic training, the body will produce higher levels of HGH to repair this damaged muscle tissue.
With higher levels of HGH circulating in your bloodstream, this may also provoke gaining additional lean muscle mass tissue as well. The end result is you become stronger and more fit. This is in direct contrast to endurance training, which is on par with slow, steady-state cardio training that, studies(9) show, causes a decrease in serum testosterone levels.
Enhanced Resting Metabolic Rate
When you invest time in metabolic training and begin to see an increase in lean muscle mass as a result of it, this can lead to a slight increase in your resting metabolic rate. As we discussed earlier in the metabolic module, this isn’t going to be a huge increase, but it still can help push you in that general direction.
One study published in the American Journal of Clinical Nutrition(10) noted that for every 10 kilograms difference in lean mass, you’ll experience an increase in energy expenditure to the tune of 100 calories per day. This works out to be around 10 calories per kilogram of body weight or roughly six calories per pound of muscle mass. Don’t brush this off as being not important.
If you were to gain 10 kilograms after a year of hard work in the gym, this means you could be burning around 3000 more calories per month doing absolutely nothing. This could prevent a full pound of fat gain each and every month.
Sometimes, when you look at things close up, it doesn’t seem important, but when you step back and look at the big picture, you see how it all really does add up. As you can see, there are a great many different benefits that metabolic training brings that endurance training (slow long cardio) simply does not.
References:
4 Week Home Metabolic Bodyweight Workout Program
Welcome to some of the most powerful metabolic workouts on the planet.
This is a 4-week (28 days) home bodyweight workout program using no equipment but your own body and a little bit of space.
The bodyweight workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit, which is the way it’s intended to move…instead of performing the same repetitive moves for set periods of time, a la steady-state cardio. You can also use these workouts anywhere anytime in just 20-30 minutes.
In other words, you won’t need a ton of time, space, or gear—just the desire to shred those last bits of winter body fat and a plan to complete the job.
There are 2 different levels of the 4-week program. One for someone who is just beginning or getting back to training and the other for more advanced fitness enthusiasts that want challenging and fun workouts to boost your fat burning and body shredding results.
Your workout schedule will include 3 main workouts, 2 abs and core circuits and 2 rest days. Also, I have added warmup and post-workout stretch routines that you can use with each workout session. Even though the workouts are written out, please make sure you use all the FOLLOW ALONG with videos where I will be there to train with you, coach you and motivate you to GET IT DONE!
In other words, USE THE FOLLOW ALONG WITH WORKOUT VIDEOS
Below you will find both the Intermediate – Advanced Workouts and Schedule and below that you will find the Beginner to Intermediate Workouts and Schedule.
I hope you enjoy these workouts and get amazing results from this program.
Funk Roberts Metabolic Home Workout Program – Intermediate to Advanced
Sample Schedule:
Monday – Killer 30 Minute Fat Loss Workout
Tuesday – 10 Minute Abs and Core Circuit
Wednesday – Tornado Workout
Thursday – 8 Minute Abs and Core Workout
Friday – Fat Shredder Full Body HIIT Workout
Saturday – Recovery and Rest
Sunday – Full REST DAY
WORKOUTS:
Monday – Killer 30 Minute Fat Loss Workout – Low Impact – No Jumping
30 Minute Fat Shredder Workout for Men Over 40.
Perform each exercise for 30 seconds of work followed by 15 seconds of rest for 3 rounds and then move onto the next exercise.
After you have completed all 6 exercises rest for 60 seconds and repeat another round.
Side to Side Lunges 4 Mountain Climbers to 2 Push-Ups Reverse Crunch to Straight Legs Side Shuffle Squats Bear Kick Throughs/Kick Thurs Blast Off Runners Lunge
Tuesday – 10 Minute Abs
10 MINUTE RIPPED ABS – 10 Minute Abs Folder
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes
Lying Abs Hip Raise Circles Clockwise Lying Abs Hip Raise Circles Counterclockwise Russian Twists to Abs In and Outs Slow Bicycles to Leg Raises Plank Step Outs to Plank Hip Raises V-Ups to Alternating V-Ups High Plank Shoulder Touch to Hand Touches Lying Oblique Crunch Left Lying Oblique Crunch Right Dead Bugs
Wednesday – Tornado Workout
Welcome to the Metabolic Tornado Workout
This is a 4-round metabolic (HIIT) workout Each Round you will perform 5 exercises one after the other for the prescribed work-rest ratio.
Round 1 – Perform each exercise for 30 seconds of work followed by 30 seconds of rest
Round 2 – Perform each exercise for 40 seconds of work followed by 20 seconds of rest
Round 3 – Perform each exercise for 45 seconds of work followed by 15 seconds of rest
Round 4 – Perform each exercise for 50 seconds of work followed by 10 seconds of rest.
Exercises
High Plank Walk Push-Ups Switch Step Jumping lunges (4) – to Wrestler Lunges (4) High Knee Sprints (10) to Jumping Jacks (4) Abs Slow Bicycles Plank Build Burpees
Thursday – 8-Minute Abs and Core Workout
8 Minute Abs Workout
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round
V-Ups High Plank Shoulder Taps to Buzzsaw Reverse Crunch to Hip Raise Side Plank Raise Right Side Plank Raise Left Slow Bicycles High Bird Dog Dead Bugs
Friday – Fat Shredder Full Body HIIT Workout
Fat Shredder Full Body HIIT Workout
Quad 1: Perform each exercise for 40 seconds of work followed by 20 rest one after the other for 3 rounds.
Rest for 60 seconds and move onto the next Quad
3 frog squats to 3 jump squats
5 jumping jacks to Stationary RUNS
2 Wide push-ups to 10 – Wide grip mountain climbers
4 reverse lunges to curtsy lunge
Quad 2: Perform each exercise for 40 seconds of work followed by 20 rest one after the other for 3 rounds.
Rest for 60 seconds and move onto the next Quad
Walkout to shoulder taps to jumping lunges
Close leg thrusters to plank in and outs
Kickups to tabletop top sit thrust
Slow Everest climbers to kick out
Quad 3: Perform each exercise for 40 seconds of work followed by 20 rest one after the other for 3 rounds.
Frog full sit-ups
Side to side planks
Scissor kicks
Abs Reverse Crunch Corkscrews
Funk Roberts Metabolic Home Workout Program – Beginner to Intermediate
Sample Schedule
Monday – 10 Minute Metabolic Bodyweight Blaster Workout
Tuesday – 10 Minute Abs and Core Circuit
Wednesday – 20 Minute Full Body Workout
Thursday – 8 Minute Abs and Core Workout
Friday – Total Body HIIT Workout
Saturday – Recovery and Rest
Sunday – Full REST DAY
WORKOUTS
MONDAY – Metabolic Bodyweight Blaster Workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other.
Complete all 10 exercises and repeat for 2-3 rounds.
Seal Jacks 0:40 Push-Ups 1:40 Forward Lunges (Alternating) 2:40 Abs Hip Raises 3:40 Jumping Jacks 4:40 Superman 5:40 Mountain Climbers 6:40 Close Squats 7:40 Planks 8:40 Burpees 9:40
TUESDAY – 10 Minute Abs
10 MINUTE RIPPED ABS – 10 Minute Abs Folder
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes
Lying Abs Hip Raise Circles Clockwise Lying Abs Hip Raise Circles Counterclockwise Russian Twists to Abs In and Outs Slow Bicycles to Leg Raises Plank Step Outs to Plank Hip Raises V-Ups to Alternating V-Ups High Plank Shoulder Touch to Hand Touches Lying Oblique Crunch Left Lying Oblique Crunch Right Dead Bugs
WEDNESDAY – Ultimate 20 Minute At Home Workout
Ultimate 20 Minute At Home Workout
1 round | 20 exercises | 40 seconds work | 20 seconds rest
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round.
Complete all 20 exercises = 20 minutes
Jumping Jacks Push-Ups Abs Bicycles Reverse Lunge and Knee Raise Crab Toe Touches Burpees Triceps Extension Knee To Ground Squats Sumo Superman Upper Side To Side Oblique Toe Touch Run and Press Up Hindu Push-Ups Lateral Lunges Kick Ups Flutter Kicks Gate Swings Squats Plank Jacks Abs In and Outs Crab Dips Mountain Climbers
THURSDAY – 8-Minute Abs and Core Workout
8 Minute Abs Workout
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round
V-Ups High Plank Shoulder Taps to Buzzsaw Reverse Crunch to Hip Raise Side Plank Raise Right Side Plank Raise Left Slow Bicycles High Bird Dog Dead Bugs
Friday – Total Body HIIT Workout
Try this NO EQUIPMENT bodyweight-only home workout
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other.
Rest for 60 seconds and repeat. Total Rounds = 2
Side to Side Sprint to Seal Jacks Reverse Crunch and Leg Lifts Push Up Jacks Forward – Reverse Lunge and Squat Back Extensions Y- Raise Triceps Dips to Alternating Leg Kicks Plank Bear to Plank Body Raise Half Burpee to High Knees (4)
ABS WORKOUTS
10 Minute Abs
10 MINUTE RIPPED ABS – 10 Minute Abs Folder
Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes
Lying Abs Hip Raise Circles Clockwise Lying Abs Hip Raise Circles Counterclockwise Russian Twists to Abs In and Outs Slow Bicycles to Leg Raises Plank Step Outs to Plank Hip Raises V-Ups to Alternating V-Ups High Plank Shoulder Touch to Hand Touches Lying Oblique Crunch Left Lying Oblique Crunch Right Dead Bugs
8-minute Abs
8 Minute Abs Workout #1 Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round
V-Ups High Plank Shoulder Taps to Buzzsaw Reverse Crunch to Hip Raise Side Plank Raise Right Side Plank Raise Left Slow Bicycles High Bird Dog Dead Bugs
Pre WorkoutWarm Up
5 Minute Warm Up
Perform each exercise for 30 seconds of work one after the other for one round.
Exercises:
Pogo Hops Jumping Jacks Hip Openers Truck Rotations Glute Bridges Groin Openers top Hamstring Stretch Arm Circles Forward Arm Circles Reverse Knee Circles
10 Minute Post Workout Stretch Routine
Alpha Stretch #1
Perform each exercise for 40 seconds of work followed by 10 seconds transition
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