Spartacus Workout

25 DAY SPARTA RIPPED ABS CHALLENGE (WORKOUT PROGRAM AND NUTRITION PLAN)

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Posted on May 4, 2012 by funkroberts

Are you ready to get in crazy shape for summer?

So that people are admiring YOUR body at the beaches, pools, and backyard parties this summer!

If you’re motivated and ready to get in KILLER shape, I’ve got a 25-day ripped abs challenge for you…

I’m actually taking this 25 day challenge as well to get super ripped for my wedding at the end of the month.

I thought I would combine 4 of my new Sparta Abs and Core Workouts, Spartacus Workouts, and my fitness buddy Joel Marion’s extreme fat loss program that is tearing up the industry right now.

All you need to do is grab Joel’s program at the link below then head and click the link to the Spartacus Workout Blog for all the Sparta Abs Workouts.

Once you have what you need, my 25 Day Workout Program is below waiting for you below.

Pick up Joel’s Xtreme Fat Loss Diet (XFLD) solution below
http://tinyurl.com/XFLD-SPARTA-ABS

Spartacus Abs and Core Workout Videos
http://blog.spartacusworkout.com/2012/05/sparta-abs-and-core-workouts-4-new-workouts/

LOSE WEIGHT AND GET RIPPED ABS

XTREME FAT LOSS DIET PLAN

Click on the link to get Joel Marion’s Xtreme Fat Loss Diet Plan lose fat FAST (up to 25 pounds in 25 days fast) – XTREME FAT LOSS DIET PLAN – http://tinyurl.com/XFLD-SPARTA-ABS

25 DAY SPARTA RIPPED ABS PROGRAM – WORKOUT LIBRARY LINKS

SPARTA ABS AND CORE WORKOUTS

WORKOUT #1 – SWISS BALL ASSAULT – http://www.youtube.com/watch?v=2HKprUv2DG4

WORKOUT #2 – CORE CRUSHER – http://www.youtube.com/watch?v=KTHxGJ72Rts

WORKOUT #3 – ABS DESTROYER – http://www.youtube.com/watch?v=KcV_ke4B4jI

WORKOUT #4 – CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q

SPARTACUS WORKOUTS

METABOLIC CONDITIONING WORKOUTS – BODYWEIGHT WORKOUTS

Spartacus Bodyweight Workout – http://www.youtube.com/watch?v=655bXHwwnVc

Spartacus Bodyweight Workout – Quitting is Not an Option http://youtu.be/ozJFh7DVGb8

Spartacus Bodyweight Workout – http://youtu.be/sBIitBJ4IQA

Spartacus Bodyweight Workout – Game Changer – http://youtu.be/ZuBp0I50x9k

Spartacus Bodyweight Workout – http://www.youtube.com/watch?v=Gzq1g6GqG7Q&feature=related

METABOLIC RESISTANCE WORKOUTS

Spartacus Strength Workout- http://www.youtube.com/watch?v=mV9VZfbyu5Q

SPARTACUS ARMAGEDDON WORKOUT – http://youtu.be/3bsJVkoxWEM

Spartacus Advanced Workout – http://youtu.be/HACpEg9arGY

Spartacus Vengeance Workout – http://youtu.be/sple1Xa7tck

Spartacus Mission Impossible Workout – http://youtu.be/SxSLDmWty1Y

25 DAY SPARTA RIPPED ABS CHALLENGE

WORKOUT SCHEDULE – (COPY AND PASTE THIS SCHEDULE TO A WORD DOCUMENT)

DAY 1 – SPARTACUS BODYWEIGHT – METABILIC CONDITIONING –

Spartacus Bodyweight Workout – http://www.youtube.com/watch?v=655bXHwwnVc

DAY 2 – SPARTA 1 – SWISS BALL ASSAULT – http://www.youtube.com/watch?v=2HKprUv2DG4

DAY 3 – SPARTACUS METABOLIC RESISTANCE – http://youtu.be/tU2tU3UFoNk

Spartacus Strength Workout- http://www.youtube.com/watch?v=mV9VZfbyu5Q

DAY 4 – SPARTA 2 – CORE CRUSHER – http://www.youtube.com/watch?v=KTHxGJ72Rts

DAY 5 – SPARTACUS BODYWEIGHT – METABILIC CONDITIONING

Spartacus Bodyweight Workout – Quitting is Not an Option http://youtu.be/ozJFh7DVGb8

DAY 6 – SPARTA 3 – ABS DESTROYER – http://www.youtube.com/watch?v=KcV_ke4B4jI

DAY 7 – REST

DAY 8 – SPARTACUS METABOLIC RESISTANCE

SPARTACUS ARMAGEDDON WORKOUT – http://youtu.be/3bsJVkoxWEM

DAY 9 – SPARTA 4 – CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q

DAY 10 – SPARTACUS BODYWEIGHT – METABILIC CONDITIONING

Spartacus Bodyweight Workout – http://youtu.be/sBIitBJ4IQA

DAY 11 – SPARTA 1 – SWISS BALL ASSAULT – http://www.youtube.com/watch?v=2HKprUv2DG4

DAY 12 – SPARTACUS METABOLIC RESISTANCE

Spartacus Advanced Workout – http://youtu.be/HACpEg9arGY

DAY 13 – SPARTA 2 – CORE CRUSHER – http://www.youtube.com/watch?v=KTHxGJ72Rts

DAY 14 – REST

DAY 15 – SPARTACUS BODYWEIGHT – METABILIC CONDITIONING

Spartacus Bodyweight Workout – Game Changer – http://youtu.be/ZuBp0I50x9k

DAY 16 – SPARTA 3 – ABS DESTROYER – http://www.youtube.com/watch?v=KcV_ke4B4jI

DAY 17 – SPARTACUS METABOLIC RESISTANCE

Spartacus Vengeance Workout – http://youtu.be/sple1Xa7tck

DAY 18 – SPARTA 4 – CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q

DAY 19 – SPARTACUS BODYWEIGHT – METABILIC CONDITIONING

Spartacus Bodyweight Workout – http://www.youtube.com/watch?v=Gzq1g6GqG7Q&feature=related

DAY 20 – SPARTA 1 – SWISS BALL ASSAULT – http://www.youtube.com/watch?v=2HKprUv2DG4

DAY 21 – REST

DAY 22 – SPARTA 2 – CORE CRUSHER – http://www.youtube.com/watch?v=KTHxGJ72Rts

DAY 23 – SPARTACUS BODYWEIGHT – METABOLIC RESISTANCE

Spartacus Mission Impossible Workout – http://youtu.be/SxSLDmWty1Y

DAY 24 – SPARTA 3 – ABS DESTROYER – http://www.youtube.com/watch?v=KcV_ke4B4jI

DAY 25 SPARTA 4 – CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q

SPARTA ABS AND CORE WORKOUTS – 4 NEW WORKOUTS

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Posted on May 4, 2012 by funkroberts

SPARTA ABS AND CORE WORKOUTS – 4 NEW WORKOUT VIDEOS BELOW

The Sparta Abs and Core workouts are targeted at strengthen your midsection while helping you burn fat. The workouts vary in movements in exercises that challenge the core and give you rock solid abs.

You can use any of the routines as your main workout or as a finisher after your training session.

Sparta Abs and Core Workout Instructions:

10 Exercise Circuit – Complete 3 Full Rounds
Perform each exercise for 30 seconds of work followed by 10 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.

After you complete all 10 exercises or one round in succession you will rest for 2 minutes. (NOTE: As a Finisher you can do one or two rounds)

WORKOUT #1 – SWISS BALL ASSAULT

WORKOUT #2 – CORE CRUSHER

WORKOUT #3 – ABS DESTROYER

WORKOUT #4 – CORE AND FAT SHREDDER

SWISS BALL ASSAULT – http://youtu.be/2HKprUv2DG4

1. SWISS BALL PLANK
2. ALTERNATE PLANK KNEE TO CHEST
3. SWISS BALL ROLL UPS
4. SIDE PLANK LEFT
5. SIDE PLANK RIGHT
6. SWISS BALL PIKE
7. SWISS BALL PUSH UPS
8. SWISS BALL CRUNCH
9. ONE ARM DB PRESS AND CRUNCH RIGHT
10. ONE ARM DB PRESS AND CRUNCH LEFT

What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
Swiss Ball: CANADA
http://tinyurl.com/treadmill-factory
USA AND INTERNATIONAL
http://tinyurl.com/Funk-Stability-Ball

CORE CRUSHER – http://youtu.be/KTHxGJ72Rts

1. PLANK
2. PLANK WITH SINGLE ARM LIFTS
3. PLANK BODY RAISES
4. SIDE PLANK LEG LIFTS – RIGHT
5. SIDE PLANK LEFT LIFTS – LEFT
6. PLANK WITH ALTERNATE SINGLE LEG LIFTS
7. PUSHUP KNEE TO ELBOW
8. SIDE PLANK LEFT
9. SIDE PLANK RIGHT
10. PUSH UP POSITION ALTERNATING KNEE TO CHEST

ABS DESTROYER – http://youtu.be/KcV_ke4B4jI

1. ABS AND OBLIQUE IN AND OUTS
2. ABS WINDSHIELD WIPERS
3. ABS HIP THRUSTS
4. KNEE GRABS
5. FOOT GRABS
6. SIT UP PUNCHES
7. LEG RAISES
8. TABLEMAKERS
9. SIT OUTS
10. SPEED IN AND OUTS
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt

CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q

1. JUMPING JACKS
2. PUSH UP BUILDS
3. RUNNING ON THE SPOT – BUTT KICKS
4. ABS CRUNCH AND PUNCH
5. HIGH KNEES
6. ALTERNATE SIDE PLANK REACH-UNDERS
7. WIDE KNEES
8. PUSH UP POSITION KNEE TO OPPOSITE ELBOW
9. RUNNING AND PRESS
10. ABS THRUSTS
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt

MOTIVATIONAL VIDEO – HOW TO CRUSH BARRIERS AND NEGATIVE PEOPLE

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Posted on April 15, 2012 by funkroberts

I shot this video after a bad experience at a Commercial Gym with a trainer. This is how I handled the situation and here is some advice on how you can handle barries, negative situations and people trying to sabatoge your quest to reach your goals or finish a Spartacus Program

It’s long, but the message is STRONG!

SPARTACUS MILITARY WORKOUT #1 – TRUE GLADIATORS OF WAR

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Posted on April 7, 2012 by funkroberts

SPARTACUS MILITARY WORKOUT #1 – TRUE GLADIATORS OF WAR

MILITARY SPARTACUS WORKOUT — TRUE GLADIATORS OF WAR

10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes
Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one round in succession you will rest for 2 minutes.

EXERCISE LIST
1. DUMBBELL SNATCH R – 60LBS 1:26
2. DUMBBELL SNATCH L – 60 LBS 1:48
3. MARINE CRAWL PUSHUPS (SPIDEMAN PUSHUPS) – 2:12
4. SANDBAG BEHIND NECK SQUATS – 40LBS – 2:28
5. GOOD MORNING DARLINGS 2:41
6. SANDBAG BURPEE TO BENT OVER ROWS 40LBS 2:55
7. LEBERT EQUALIZER DIPS 3:18
8. EVEREST CLIMBERS 3:25
9. SANDBAG ZERCHER CLEAN AND ALT LUNGES – 40LBS 3:37
10. KETTLEBELL SWINGS – 55LBS SWITCHED TO 70LBS 4:07

Lebert Equalizer – http://www.easywebautomation.com/app/aftrack.asp?afid=1442072

Dumbbell – http://tinyurl.com/Funk-Dumbbells

Ultimate Sandbag - se Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag – http://www.mcssl.com/app/?af=1362094

FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt

WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU.

PRIMAL MOVEMENT TRAINING CENTRE: SPARTACUS WORKOUT LOCATION

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Posted on April 7, 2012 by funkroberts

I was so blessed to be able to shoot a couple of my new Spartacus Workout 2.0 Program Follow Along workouts at Primal Movement in Toronto Canada.

But when took my first tour of the place with owner Thomas Heffernan, I soon found that this is a training haven of Strength and Conditioning.

Primal Movment offers people fre range to train like an athlete and for effective weight and fat loss. Located in the Leslieville area of Toronto (Carla and Dundas) they offer Group Training classes which incorporate strength training, cardiovascular conditioning and flexibility in a fun, creative and challenging workout along with Personal Training and Free open gym time as well. Primal Movement allows anyone at any level of fitness the comfort to get results.

Below is a tour video I took of the Primal Movement Training Centre to show you around and I sat with Tom, the owner to get better insight on his facility, why he built it and who it’s for.

This place will be one of my main places I will train this summer, I love everything it has to offer. If you live in Toronto, stop by and see for yourself.

388 Carlaw Ave. UNIT W3 Toronto, ON M4M2T4 – http://www.primalmovement.ca

PRIMAL MOVEMENT TOUR

FUNK ROBERTS GYM INTERVIEW – PRIMAL MOVEMENT

CONTACT PRIMAL MOVEMENT
388 Carlaw Ave. UNIT W3 Toronto, ON M4M2T4

WEBSITE – http://www.primalmovement.ca
FACEBOOK – https://www.facebook.com/primalmovementfitness
TWITTER – https://twitter.com/#!/primal_movement

PICTURES FROM THE SPARTACUS WORKOUT FOLLOW ALONG VIDEO SHOOT

POST WORKOUT SMOOTHIE RECIPE FOR FAT LOSS

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Posted on December 6, 2011 by funkroberts

POST WORKOUT SMOOTHIE RECIPE FOR FAT LOSS

In order for me to ensure that I got the most of a workout with my cousin Davelle (D-Mo) of Karmic Fitness and I had a great workout hooked me up with a delicious post workout smoothie using Prograde Nutrition Drink

If your goal is fat and weight loss then after your weight workout, cardio session, HIIT interval session or cardio on the machines you should consume a meal or shake with a 2 to 1 mixture of fast-absorbing carbohydrates, high-concentration proteins and certain other nutrients.

If your body does not get these nutrients it needs right after your workout, you are flushing a lot of your workout efforts down the drain. You will also weaken your fat-burning metabolism, lose muscle, be more fatigue and your performance will suffer the next time you workout.

I use Prograde Post Workout Nutrition when I do not have time to eat a meal.

It will increase your metabolism and help your body to burn off more fat for days after your workout. It will maximize your weight loss results … and with NO extra time or effort spent by you!

If you have no time to eat right after your workout, then consuming a post workout Shake/Smoothie like Prograde Nutrition in liquid form will digest fast, and give your body the nutrients right away to burn fat and calories effectively.

Try D-Mo’s Post workout Fruit Smoothie today!

MIX THE FOLLOWING INTO A BLENDER
2 CUPS OF WATER
RASPBERRY – ½ cup
BLUEBERRIES – ½ cup
STRAWBERRIES – ½ cup
2 SCOOPS OF PROGRADE WORKOUT DRINK

GET YOUR PROGRADE NUTRITION DRINK

SPARTACUS GAMECHANGER WORKOUT – DO YOU HAVE WHAT IT TAKES?

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Posted on December 31, 2011 by funkroberts

SPARTACUS GAMECHANGER WORKOUT

This workout is for “REAL ATHLETES ONLY”. That’s right I am challenging YOU to try this crazy workout that I derived from the GAMECHANGER CHALLENGE.

I put together this workout which derives some of the exercises that the athletes do at the GameChanger competitions. The exercises are probably ones that you’ve never tried before and are challenging both physically and mentally.

DO YOU HAVE WHAT IT TAKES TO BE A GAMECHANGER!

Get Your Funk Roberts Gym Boss Timer: http://tinyurl.com/yllwjdt

SEE WORKOUT INSTRUCTIONS BELOW THIS SECTION

I actually love the GameChanger, and what they have done to really challenge athletes physically and mentally, something that resonates in the world of Mixed Martial Arts and Combat Sports. You have to be at the top of your game in all aspects. My goal is to build a team of athletes and compete in a future GameChanger competition here in Toronto.

GameChanger is one of the most talked about training programs and competitions surprising fitness enthusiasts and elite athletes everywhere. Cited as the workout that “kicked P90′s and Insanity’s ass”, GameChanger is THE solution to achieving your goals and change your life, whether it’s to improve your game, lose unwanted weight, or develop a lean physique.

It’s so effective because it integrates functional and unique sports training used by elite athletes, including MMA, football, yoga, track & field, basketball (and more) into an advanced form of high-intensity interval training. GameChanger incorporates exercises you’ve never tried before, challenging you both physically and mentally. You haven’t experienced a hard workout until you’ve tried GameChanger!

GAMECHANGER COMPETITION #4 – HIGHLIGHTS

Recently Lamport Stadium played host to over 100 elite athletes competing for supremacy in GameChanger 4, one of the most intense athletic fitness competitions ever created. Stay tuned for GameChanger 5 in January!

SPARTACUS GAME CHANGER WORKOUT

Workout Instructions
10 Exercise Circuit – Complete 4 Full Rounds

Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise

After you complete all 10 exercises or one round in succession you will rest for 2 minutes.
COMPLETE 4 ROUNDS

SPARTACUS “GAME CHANGER” WORKOUT BREAKDOWN
1. One Legged Burpees (5 per side switch or Alternate)
2. Push Up with Knee to Opposite Elbows
3. Jumping Lunges – Forward and Back
4. Hand Walkout with Dive Bombers
5. Football Up-Downs
6. Rotating T-Raise Plank
7. Snowboarders
8. Rocca Push Ups
9. Abs Hip Thrusts and Leg Raises
10. Burpees – Back and Forth

WHAT IS THE GAMECHANGER?

http://www.facebook.com/MyGameChanger

GameChanger is one of the most talked about training programs and is surprising fitness enthusiasts and elite athletes everywhere. Commonly used in sports, GameChanger is defined as “a person, an idea or an event that completely changes the way a situation develops.”

Cited as the workout that “kicked P90′s and Insanity’s ass”, GameChanger is THE solution to achieving your goals and change your life, whether it’s to improve your game, lose unwanted weight, or develop a lean physique.

And the best part? You’re not just competing against yourself and improving upon past results, you’re also competing against the thousands of GameChangers out there. Here’s how it works. Do the workout. Post your results. See how you stand up against other competitors. Striving to move up a spot or beat a friend keeps you motivated to work harder.

Once you’ve tried GameChanger, you’ll be addicted!

SUCCESS STORY – SPARTAN ROBIN LOSES 22LBS

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Posted on January 6, 2012 by funkroberts

Well Everyone

I’m at the end of my 8 week body transformation, and I feel amazing. I started this transformation as an effort to get in shape before travelling to Mexico in January. I wanted my body to be in better shape than it’s been in a long, long time.

The key to the rapid transformation has been a combination of cleansing with Isagenix Products and exercise in the form of Spartacus Bodyweight Workouts.

Isagenix is amazing for improving overall health, shedding unwanted fat and building lean muscle, but I knew if I wanted results, I needed to introduce a new exercise routine into my lifestyle. I have no time to get to a gym and no desire to pay for a gym membership.

Robin back in the day at 240lbs

So, I checked out Funk Roberts Spartacus Workout Blog and came across the Spartacus Bodyweight Workouts. The workout routines are perfect. No gym required no equipment necessary, just some space, a timer, and my own body weight.

I contacted Funk to let him know what I was about to embark on and received amazing support and encouragement. 8 weeks later I am down to 196 pounds from 218, a total of 22 pounds lost over 8 weeks and, as I said, I feel amazing.

In addition, I have really noticed an improvement in my athletic performance and my recovery from athletics. On the volleyball court, I’m able to jump higher, hit harder, and play longer. At soccer, I’m able to play the full game without a sub. I’m agile and able to run hard right through to the end of the game. I’m looking forward to continuing to cleanse and workout, working towards getting that ever elusive 6 pack.

Robin After 8 Week Spartacus Bodyweight Workouts and Isagenix - 196lbs

It’s amazing how your body can transform when you combine Isagenix to cleanse your body, improve bodily functions, shed the unwanted body fat and promote the building of lean muscle with an outstanding workout routine like the Spartacus Bodyweight Workouts.

Thanks to everyone for your support If you’re looking to improve your health this year or shed those few extra pounds from Christmas, get in touch with both Funk Roberts and myself to help you get kick started.

Check out Isagenix at www.simcoewellness.isagenix.com

The Spartacus Bodyweight Workouts can be found at http://blog.spartacusworkout.com/gift

SPARTACUS VENGEANCE WORKOUT FACEBOOK CONTEST

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Posted on January 19, 2012 by funkroberts

I WANT YOU TO HELP ME BUILD THE SPARTACUS VENGEANCE WORKOUT

Watch the FULL video below and head over to the Spartacus Workout Facebook Fan Page – http://www.spartacusworkoutfan.com

SPARTACUS VENGEANCE WORKOUT CONTEST DETAILS AND RULES

SPARTACUS VENGEANCE TRAILER – AWESOME!!!

CONTEST DETAILS:

I’m announcing a contest that I am having on the Spartacus Facebook Fan page with cool prize giveaways from January 18-January 27, 2012

SPARTACUS WORKOUT FACEBOOK FAN PAGE CONTEST DETAILS

Between today January 18 and January 27, 2012, I want you to head over the Spartacus Workout Facebook Fan Page and submit one (1) exercise that you would like to see in the new Funk Roberts Spartacus Vengeance Workout

HOW TO SUBMIT YOUR EXERCISE

Go to http://www.spartacusworkoutfan.com
Only one exercise submission per person on the WALL
3 Ways to Submit
1. Leave a comment with exercise name and description
2. Leave a picture with exercise name and description
3. Upload a video of YOU doing the exercise (Preferred)**

On Jan 28, 2012, I am going to choose 10 exercises from the ones submitted that fit into the guidelines (which I will explain in a second) and perform and vid the workout. Those 10 of you that submit an exercise that is chosen will WIN A SPARTACUS T-SHIRT with your name on the back.

WINNERS WILL BE NOTIFIED THROUGH EMAIL

- Contest runs until 11:59pm January 27th
- Choose an exercise where you can use your Bodyweight, Kettlebells, Dumbbells or a Swiss Ball
- As with most of my Spartacus Workout think about the following types of exercises, but you are not limited to these:
1. Burpee Variation
2. Push Up Variation
3. Core/Abs
4. Lower Body
5. Plyometrics

Head over and “Like” the Spartacus Workout Facebook Page and post your entry
http://www.spartacusworkoutfan.com

CONTEST RULES LINK:

FACEBOOK GUIDELINES LINK:

http://www.facebook.com/promotions_guidelines.php

SPARTACUS “SPARTA” ADVANCED WORKOUT

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Posted on January 25, 2012 by funkroberts

SPARTACUS “SPARTA” ADVANCED WORKOUT

Workout Instructions

10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes

Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.

After you complete all 10 exercises or one round in succession you will rest for 2 minutes. COMPLETE 3 ROUNDS

SPARTACUS SPARTA WORKOUT

1. Burpee Forward and Lateral Box Jumps – Plyometrics, Power, Explosiveness, Cardio, Total Body Strength
2. Buzz Saw Plank – Core, Upper Body
3. Two and One Arm Kettlebell Swings (70lbs) – Two Arm and Alternate One arm Swing) – Lower body, Glutes, Explosive and Cardio
4. Side to Side Lateral Push Ups – HANNIBAL SPECIAL – Upper Body, Shoulder, Core and Abs, Balance, Muscular and Body Strength
5. Dumbbell Clean and Press Left (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength
6. Abs Spring Ups – Abs Strength
7. Dumbbell Clean and Press Right (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength
8. Double Plyo Push Ups to Bunny Hop – Plyo-upper Body, Explosiveness, upper body strength
9. Reverse Lunge and Curl (20lbs)- Lower Body and Biceps Strength
10. The Prowler aka The Finisher (5lbs) – Cardio and Conditioning, Shoulder muscular endurance

PLEASE LEAVE YOUR COMMENTS BELOW

Foods That Increase Your Metabolism Naturally

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Posted on January 25, 2012 by funkroberts

What are thermogenic foods and do they really increase your metabolism and help you lose weight?

The answer is YES THEY CAN! Thermogenic foods contain components in their structure that cause your body to use more energy (calories) to breakdown and digest the three macronutrients you intake on a daily basis; protein, carbohydrate and fat, and as a result, your body burns extra calories when these foods are consumed.

When ingested, thermogenic foods aid to stimulate body fat to be released and used as energy. All foods require energy to be broken down but some foods require more energy than others. Protein is a perfect example of a macronutrient that utilizes the most energy, almost 30% more than carbohydrates and fat. Examples of high protein choices would be chicken, turkey, fish, seafood, lean beef, and eggs.

In simpler terms, increasing the amount of protein in your diet will not only increase your metabolism but it will keep you feeling full longer because protein, unlike carbohydrates, gets broken down in the stomach and takes roughly 3-4 hours before it moves into the intestines where the absorption process begins.

What does this mean? Well, if you consume 100 calories of lean protein (chicken and turkey breast, white fish, egg whites, etc), this means that 30 of those calories (30% of 100) are being used as an energy source for digestion alone!

Protein is known to have 4 calories per gram, therefore you could even go as far as presuming that since 30% of those calories are being used in digestion, a protein in actuality only has 2.8 calories (30% of 4 grams) by the time your body has worked its magic and digested the protein for assimilation. Why wouldn’t you incorporate more healthy proteins in your diet!

Protein is not the only thermogenic food however! Many vegetables and some fruits also have a thermogenic effect on the body and your metabolism.

Cruciferous vegetables such as arugula, broccoli, spinach, Brussel sprouts and cabbage can increase your metabolism when consumed in larger quantities and on a regular basis as they are loaded with nutrients necessary to get your cells and liver to do their job and burn fuel efficiently.

A diet poor in vitamins and minerals does not result in the same energy expenditure.

Low glycemic index fruits such as berries (strawberries, raspberries, blueberries and blackberries) as well as grapefruits and apples also have thermogenic properties and do not affect a rise in blood sugar levels as do other fruits, especially dried or tropical fruits which can increase your insulin levels and may cause carbohydrates to be converted to fat.

Condiments such as apple cider vinegar, hot sauces, hot peppers, spicy mustards and chili’s are a definite must and add fuel to the fire increasing your metabolism even more. Try adding some to your next meal!

I know you have heard this a thousand times but… drink your water! Water, yes plain water, can also increase your metabolism; especially if you drink it cold since your body has to expend so much energy to warm it up before it passes through the digestive system.

All of the above mentioned foods can be readily found during your next visit to the grocery store if you don’t already have them hiding in your pantry, fridge and freezer. So be sure to include as many of the above mentioned thermogenic foods as possible and get your metabolism in gear!

By Laura Discepola, RNCP and ROHP

Registered Nutritional Consulting Practitioner and Registered Orthomolecular Health Practitioner

Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
www.fittoeat.ca

laura@fittoeat.ca

p. 647.408.7142

Facebook

http://www.facebook.com/pages/Fit-To-Eat-Nutrition/173707265981688

Spartan Pete Transform His Body from 264lbs to 185lbs and is Ready for Battle

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Posted on January 29, 2012 by funkroberts

Former Hockey Player Pete Mongeau Loses 80lbs and Prepares for Battle with help of Spartacus Workouts

When Pete from Atlanta, Georgia first sent me a message on Facebook, telling me that my workouts had helped him to get to a lean 185lbs, I didn’t realize there was a fantastic transformation story behind it. His success story really inspires me.

First because he is 39 years old and is heading into his second MMA Fight (Make sure to watch his fight below) and second because he lost over 80lbs and is preparing for his Muay Thai fight, Feb 12, 2012.

His path to his amazing transformation has spanned over a year and the dedication, discipline and perseverance to overcome barriers is incredibly inspiring and motivating.

It shows that if you have a goal, keep it in your sights and stay focused on achieving success anything is possible.

Pete used Spartacus workouts to reach his now 185lbs of lean muscle (check out his brief training video) and cutting to 175lbs for his fight.

Pete is also a Strength and Conditioning Coach and HIIT Specialist, so incorporating Muay Thai Training, FunkMMA Workouts, Pete’s own training principles and clean nutrition has brought him great success.

Congratulations Pete, Great Work!

PETE’S STORY (EMAIL)

Funk,

I wanted to share with you my experience with your program as a 39 year old Muay Thai fighter I needed an edge to keep up with the younger fighters.

Two years ago I began my journey at Sept 10 2010 264 lbs. heavy and not competitive at all. As an ECAC All-American ice hockey career in my past I was well aware of what it took to be competitive once again. I have enclosed a series of photo’s to mark my progress.

By Sept 10 2011 I had cut my weight down to 215 lbs. and cutting to 190 at fight time. I needed to shock the body. That’s when I found you and your program on the web!!! Today I am walking around at 188 and am cutting to 175 for my next fight Feb 17th Bangkok Fight Night 12.

My most recent pictures outside are last weekend taken for the promotional poster for the fight. Your combination of workouts and the amount of level changes that each workout provides is the key to my recent success. If any fighters have any doubt I would be happy to share more about my success!

Pete Mongeau

Strength and Conditioning Coach

H.I.I.T Specialist

Muay Thai Instructor

Just Fitness 4 U Certified Personal Trainer

404-518-2967

www.petemongeau.com

Pete’s MMA Fight
Part 1

Part 2

Pete Mongeau Muay Thai Pad Work

Pete is Fighting in Bangkok Fight Night 12

NEW SPARTACUS VENGENACE WORKOUT AND CONTEST WINNERS

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Posted on February 4, 2012 by funkroberts

NEW SPARTACUS VENGENACE WORKOUT AND CONTEST WINNERS

This workout was created as part of Funk Roberts Spartacus Workout Face book Fan page Contest where followers submitted exercises to build the ultimate Spartacus workout in honor of the new Spartacus TV Series on – Vengeance on Starz and HBO.

With over 100 entries from men, women and trainers. The 10 winners will receive a personalized Spartacus workout T-Shirt courtesy of Funk Roberts and Spartacus Workout Blog.

SPARTACUS VENGEANCE WORKOUT

The winners and their exercises are as follows:

THE “OFFICIAL” SPARTACUS VENGEANCE WORKOUT

Workout Instructions
10 Exercise Circuit – Complete 3-4 Full Rounds
ROUND 1 – Perform each exercises in succession for 30 seconds of work followed by 15 seconds rest. Use this as your warm up, get used to the exercise, learn the technique and work up your cardiovascular system.

ROUND 2-4 Perform each exercises in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise

After you complete all 10 exercises or one round in succession you will rest for 2 minutes.
COMPLETE 3-4 ROUNDS
SPARTACUS VENGEANCE WORKOUT EXERCISE LIST

1. Alessio Man Makers – Kettlebell Rollback to Kettlebell Squat Jump to 2 Pushups to 4 Mountain Climbers (25lbs Kettlebell)

2. Exploding Star Pushups – Crouch Position to Plyometric Star Push Up

3. KB/DB Overhead Sit Up and Russian Twists – Overhead Sit up to Russian Twist (can be done with KB/DB or nothing) (20lbs KB-15lb DB)

4. Jumping Plyometric Lunges

5. Dumbbell T-Pushups – Dumbbell Pushups to Row and T-Raise (DB 25lbs)

6. Squat Thrust to Single Arm Dumbbell High Pull (DB 35lbs)

7. Boxer Burpees – Dumbbell Burpees to Standing 1-2 punch combo twice (8lbs)

8. Kettlebell Goblet Squat to Overhead Push Press (35lbs)

9. Cross Body Mountain Climbers

10 .Burpees Cubed – 3 Bodyweight Squats to 3 Burpee Thrusts to 3 Pushups to 3 Burpee Thrusts to 3 Jump Squats and repeat

THE CONTEST WINNERS

KENNETH ALESSIO – Kettlebell Rollback – Squat Jump – 2 Pushups – 4 Mountain Climbers

DAVE JOHNSON – Exploding Star Pushups

GAVIN HIGGINS – KB/DB Overhead Sit Up and Russian Twists

JETH HUFFMAN – Jumping Plyometric Lunges

REGGIE SANDERS – Dumbbell T-Pushups – Dumbbell Pushups – Row and T-Raise

GEORGE S – Squat Thrust to Single arm Dumbbell High Pull

BEN SCHAUFELE – Boxer Burpees

GEORGETTE PANN – Goblet Squat to Overhead Push Press

TROY PESOLA – Cross body Mountain Climbers

ALFRED GUY – Burpees Cubed

CONGRATS WINNERS!!!!!!!!

FUNK’S INTERVIEW ON MMA CROSSFIRE FRIDAY

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Posted on February 15, 2012 by funkroberts

I did an online interview with MMA Crossfire and Kenai Andrews. MMA Crossfire featured exclusively on the Postmedia Network and Canada.com.

I spoke about where I began in fitness, MMA training, its future in Canada, fitness and you will learn a bit about me.

Click here to check it out

Kenai Andrews is an editor and chief blogger for MMA Crossfire, featured exclusively on the Postmedia Network. Contact Kenai at kandrews@postmedia.com

SPARTACUS WORKOUT 2.0 BETA-TESTERS WANTED

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Posted on February 22, 2012 by funkroberts

BECOME A SPARTACUS WORKOUT 2.0 BETA-TESTER

The Funk Roberts Spartacus Workout 2.0 – 8 Week Online Program – Blood, Sweat and Glory is well under development and I need you to test it out.

It’s been more than a year and a half since I launched my first 4 Week Spartacus Workout Program and it has helped thousands of men and women shred thousands of pounds and burn a lot of fat. That’s pretty damn impressive and congratulations to those of you that got great results.

Now it’s time to kick it up a notch and become a TRUE SPARTAN WARRIOR!

The Spartacus Workout 2.0 – 8 Week Online Program has integrated my popular High Intensity Interval Training (HIIT) workouts and a new kick-ass nutrition plan to produce an amazing, easy to follow program for you.

.This program is for both men and women of all ages, shapes and sizes. Check out the Spartacus Workout 2.0 sneak peak video below.

SPARTACUS WORKOUT 2.0 – SNEAK PEAK

WHAT IS A SPARTACUS WORKOUT 2.0 BETA-TESTER?

I’m looking for a group of 100 highly motivated men and women (couples included) to experience the amazing power of this new and improved program for themselves. I am giving you a chance to Beta-Test the new Spartacus Workout 2.0 program, starting Saturday March 3rd 2012.

Not only will you get the best body and be in the best shape of your life, but you can give me your feedback before the official launch and in essence help shape the final product.
YOU WILL HAVE TO DO EXACTLY WHAT I TELL YOU DO… BOTTOM LINE!

NOTE – This is for serious people only that are ready to change and fully commit both their mind and body to making life altering changes. This program is NOT for beginners or people who are training for the first time.

QUALIFICATIONS
There are also some qualifications and pre-requisites that you must meet in order for you to qualify to become a Beta-Testers and there are simply NO EXCEPTIONS!

DEADLINE TO ENTER:
YOU HAVE UNTIL FEBRUARY 26TH AT 11:59PM (EST) TO DO EVERYTHING LISTED BELOW EXACTLY AS OUTLINED IF YOU WANT A CHANCE TO CHANGE YOUR LIFE FOR THE BETTER, FOREVER. ONLY THOSE THAT QUALIFY WILL BE CONTACTED.

QUALIFICATION PRE-REQUISITES
If you cannot say YES to all of the questions below, then unfortunately you do not qualify for the Beta-Testing program, but stay tuned for the updates and official launch of the Spartacus Workout 2.0 10 Week Program – Blood, Sweat and Glory!

PRE-REQUISITES
1. Do you have 8 Weeks to commit to yourself and the program (March 3rd – April 28, 2012)?
2. Are you able to start March 3rd, 2012?
3. Do you own or have access to all of the following: Kettlebells, Dumbbells, Stability Ball, and Skipping Rope?
4. Are you willing to pay $40.00 (PayPal) to have access to the Spartacus Workout 2.0 Beta Program and Information through?
5. If chosen, are you willing to participate and follow along the 8 Week Program, track results, give feedback and get into the best shape of your life?

QUALIFICATIONS
Please email the following information to spartacusbeta@gmail.com by February 26, 2012

1. WHO ARE YOU: Tell me about yourself (name, age, where you are from, family, occupation, past workouts programs, health history, goals, past failures, etc.) the more information the better.
2. WHY SHOULD YOU BE A BETA TESTER: In 250 words or less, I want you to tell me exactly why this program is the perfect program for you at this point in your life? Tell me WHY you NEED access to this information and what your goals will be. (VIDEO IS BEST – SEE BELOW EXTRA CREDIT)
3. BEFORE PICTURE: Take front, side, and rear view full body digital pictures of yourself (men must have their shirt off and be wearing boxer briefs or swimsuit trunks, women must wear either a one piece or two piece bathing suit, no exceptions here) – I will NOT share these pictures with anyone, no worries. This is to show your commitment.
4. HOW BADLY DO YOU WANT THIS? – On a scale of 1-10 how badly do you want this program?
5. EXTRA CREDIT: (optional, but highly recommended): Film a 1 minute video pleading your case, post it to YouTube and send it to us with subject “HELP! I WANT TO BECOME A FUNK ROBERTS FITNESS SPARTAN” for some extra special convincing – you may send the video private to avoid anyone seeing it for now, up to you.

Send all of this information to me by February 26, 2012 with subject “HELP! I WANT TO BECOME A SPARTAN” at spartacusbeta@gmail.com

NOTE- PLEASE SEND ALL ATTACHMENTS WITHIN THE SAME (THAT’S ONE) EMAIL!!!

If you are chosen, you will receive an email by February 29, 2012 with information regarding the Spartacus Workout 2.0 Beta program and next steps.

I promise for some of you, this will be the start of a whole new healthy lifestyle. Do not regret missing out on this opportunity to test this amazing program…it will be an incredible experience.

ACT NOW! – Send all of this information to me by February 26, 2012 with subject “HELP! I WANT TO BECOME A SPARTAN” at spartacusbeta@gmail.com

I love what I do and I love helping people get the best fat loss, lean muscle building and healthy lifestyle they can achieve. During this the Spartacus workout Beta Testing period, you will have me in your corner 100% to help you get the maximum results.

Can’t wait to get your stuff…

Your Coach, Your Friend and Fellow Spartan
Funk Roberts
spartacusbeta@gmail.com

P.S. – If you have friends or family who are interested in changing their lives, please forward them this and get them involved in Funk’s Spartacus Workout 2.0 Program. This just might be the thing that changes their life forever!!!!

NEW SPARTACUS WORKOUT – THE DESTROYER (GREAT FOR MMA ATHLETES)

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Posted on March 14, 2012 by funkroberts

SPARTACUS MMA WORKOUT – THE DESTROYER

This was a challenging workout that I did the other day at http://www.Team12training.com facility in Brooklin, Canada.

It’s a great workout for MMA and other athlete looking to improve strength, conditioning, core strength, explosiveness and muscular endurance using dumbbells, kettlebells, plyometrics and your bodyweight.

You can see the mini-breakdown of each exercise and what it the core focus of the movement is.
Try it this week and let us know how it goes.

Don’t forget to “Like” me on Facebook. I am going to post an exclusive workout on the page next week – “LIKE” ME CLICK HERE – http://www.spartacusworkoutfan.com

SPARTACUS WORKOUT FOR MMA ATHLETES – THE DESTROYER

Workout Instructions

10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes

Perform each exercises in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise

After you complete all 10 exercises or one round in succession, you will rest for 2 minutes.

COMPLETE 3 ROUNDS

2 Arm Kettlebell High Swings – 50lbs 4:45 – power, explosiveness, core strength and conditioning

Dumbbell Burpee Blasts 25lbs 5:16 – Explosiveness, strength, conditioning/cardio, full body (upper and lower body endurance)

Abs Alternating Power Thrusts (In and Outs) 5:31 – Core and Abs strength

4 Square – Jump Squat – Split jump-Jump squat – Split Jump 5:48 courtesy of Dan Hickman – Plyometrics, explosive, muscular endurance, conditioning

Alternating Staggered Plyometric Push Ups 6:04 – Upper body strength, endurance and explosiveness

Side Plank and Dumbbell Arm Raise 10lbs – Right 6:14 – Core strength, Oblique’s, shoulder strength, balance and stability

Side Plank and Dumbbell Arm Raise 10lbs – Left 6:24 – Core strength, Oblique’s, shoulder strength, balance and stability

Super Star Plyo Jumps 6:34 – Plyometrics, explosiveness, lower body, muscular endurance and conditioning

Dumbbell Judo Alternating Side Swings 30lbs 6:47 – Core, Upper Body and muscular endurance, Power

Grasshopper Sit-Thru’s 7:06 – Core/ Abs, Balance, Mobility and stability, Explosiveness, muscular endurance

Good Luck

TOP 3 WAYS TO TRACK YOUR FAT LOSS PROGRESS

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Posted on March 23, 2012 by funkroberts

Today, I wanted to talk about the best ways to tracking your progress so you can reach your goals through the SPARTACUS WORKOUT program and why your scale (if you use it) is setting you up for guaranteed failure.

Let’s start with your scale. When you started the SPARTACUS WORKOUT program, you all had a goal in sight. Whether the goal was health related or to look good for an up-coming wedding, maybe it is to fit into a certain size dress or wear a nice bikini, or maybe it’s to finally rid ourselves from a medical issue and get rid of those daily medications.

Whatever you initial reason to do the SPARTACUS WORKOUT program, somewhere along our journey we may veer off course. Let’s face it, it would not be the first time that has happened with some type of weight loss program. You may get focused on losing weight and forget the reason we started. And inevitably we start to fight with the number on the scale and this becomes the only battle that matters, changing our open path to success into the tunnel vision of failure.

When we reach this stage, most likely we begin to give up, or rationalize why the program is too hard, or even worse, we tell ourselves that we are okay with the way we are. We don’t really need to change.

The problem with using the scale as our gauge to success is the scale doesn’t take many factors into light.

- You can bloat through food, water or during specific times of the month for women. This adds weight that may not really be there.

- Time of day can affect your weight. Early morning you tend to weight lighter than at the end of the day

- Understand that fluctuations in the scale do not represent pure fat or muscle — it is a combination of both.

- Muscle weighs more than fat, so as you are burning fat, you are also gaining strength and lean muscle.

- Body can be transforming and you can look lean and slim or buffed and ripped and because you are focus on the scale – miss it all.

So, how do we keep the fight in ourselves to move beyond the hard times and achieve our goals? How do we turn things around when we start to lapse, or relapse?

Start by changing the way you track your progress.

TOP 3 WAYS TO TRACK YOUR FAT LOSS PROGRESS

Tracking and measuring your results while doing the Spartacus Workout 2.0 program is the best strategy to reaching your goals. I see SO many people skip this and end up frustrated when they see no movement toward their desired goals.
Here are 3 ways to help you stay focused on your goals and motivate you to the finish.

3. TAKE MEASUREMENTS

Taking concrete body measurements and composition every 1-2 weeks helps you to gauge your progress and bring you closer to success. 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 caliper. You can get this done at a local gym, a certified nutritionist or even through your doctor.

2. TAKE PICTURES EVERY WEEK

You should already have a BEFORE PIC, but taking weekly pics really allow you to see the changes in your body. It may be hard to look at yourself, but get over it and focus on what you want to look like and change in your body. By putting the weekly pictures side by side you can see the changes in your body and see what everyone else in the world sees. A picture says a thousand words.

1. USE A PIECE OF CLOTHING TO HELP YOU GAUGE YOUR SUCCESS

This is number one in my tracking books. Go and grab a pair of pants, suit, dress, bikini or shirt, that is very tight or that you want to fit into. Use it as a weekly gauge to how many inches and how your body is transforming. The first couple of weeks you may not see a change, but as the SPARTACUS WORKOUT progresses you will fit into your goal clothing. Nothing is more satisfying than fitting into something that you couldn’t before.

Put these 3 tracking practices into play today if you have not already. It is never too late and you can ensure that you have increased the chances of finishing the program 100%. Oh and get rid of that damn scale or at least be aware that it will fluctuate.

Listen “If you fall down the stairs and land half way down, do you just hurl yourself down the remaining stairs because you already fell down half of them? Or, do you pick yourself up and climb back to the top of the stairs”?

I want you ALL to Succeed so let’s Get it Done!

SPARTACUS SKIPPING WORKOUT FOR CONDITIONING AND FAT LOSS

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Posted on March 23, 2012 by funkroberts

Skipping or Jumping Rope is used by all athletes, especially boxers, wrestlers and MMA fighters to build co-ordination, footwork, speed and agility, improve conditioning and strengthen the legs. Others use it to increase cardio vascular capacity and burn fat.

Check out this Spartacus Skipping Workout with Lady Spartan Angela

See Spartacus Skipping Workout details below

Jumping rope is an exercise that builds aerobic and high intensity capacity. You can easily push heart rate to its maximum if you turn the rope as fast as you can. If you go slower, you will still push harder than when you jog with a friend.

So, you can get in shape faster than you could by running, swimming or cycling. Scientist find, because you are concentrating on the skill, you do not notice the pain as much. Rope jumping is fantastic if you want to improve fitness quickly, develop fast, powerful legs and shred that fat.

Jump Rope training also enhances your coordination, agility, footwork, endurance and quickness. Jumping rope is a simple, inexpensive, low maintenance activity. All you need is a good pair of shoes, a rope and place to jump.

When buying a rope the length is important. The rope is the right length when you can step in the middle of it and lift both ends up to your armpits. It should turn easily in your hands and not bunch up around the handles.
Make sure to choose an area that is flat and not too hard. Try to avoid surfaces like hard concrete and instead go for one that is softer, or springier.

My wife Angela who is also a Muay Thai fighter uses skipping as a staple in her training. Angela put together this awesome Skipping Routine that can be used as a cardio workout or a warm up before you train.

For fast and highly effective fat burning, interval training is the way to go. I love this workout because I can do it anywhere, anytime,

SPARTACUS SKIPPING WORKOUT
After a 3-5 minute regular skip warm up, perform all 10 exercises for 60 seconds each without rest in between. That is 1 round. Complete 1-3 rounds.

Spartacus Skipping Warm Up
After 2 minutes regular skip, perform all 10 exercise for 30 seconds each without rest in between and add the BONUS at the end. Complete 1 round as a warm up before training or workout

GET YOUR FUNK ROBERTS GYMBOSS TIMER FOR INTERVALS: http://tinyurl.com/yllwjdt
GET YOUR SKIPPING ROPE FOR THE WORKOUT – http://www.treadmillfactory.ca/p-171-c–9-leather-rope.html

SPARTACUS SKIPPING WORKOUT
1. Side to Side/Slalom – 1:58
2. Alternating Leg Splits (forward and back) – 2:03
3. Left Knee Raise 2:17
4. Right Knee Raise 2:27
5. Alternating Knee Raises 2:33
6. Jumping Jacks 2:42
7. Two Foot Hops 2:49
8. Twists Side to Side 2:56
9. Fighters Stance 3:03
10. Squats/Bunny Hops 3:14
1. BONUS – Sprint to the Finish 3:21

So, next time you see some kids, jumping rope or double-dutching, join in and who knows… you may end up getting your cardio done and having fun all at the same time.

SPARTACUS SANDBAG WORKOUT SERIES FOR MMA AND COMBAT ATHLETES (3 WORKOUTS)

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Posted on March 31, 2012 by funkroberts

CLICK HERE TO GET YOUR SANDBAG

Adding the Ultimate Sandbag as a training tool is essential for any MMA or Combat Athlete.

Think about it, as a striker when you are in a clinch you have to constantly use the stabilizing muscles to shift and try to control your opponent.

As a BJJ Artist or Grappler you have to use your muscles isometrically and engage the core to hold opponents in guard or attempt submissions.

As a wrestler you are constantly transitioning and incorporating power movements against the opponents’ unpredictable bodyweight.

So I went ahead and ripped up three Sandbag Workouts dedicated to the MMA Athlete. Of course anyone can use these workouts or incorporate some of the exercises, but I had the MMA Athlete in mind when I create them.

Here is a 3-Part Sandbag Workout Series for Combat and MMA Athletes. (3 VIDEOS)

MMA SANDBAG WORKOUT FOR STRIKERS

MMA SANDBAG WORKOUT FOR BJJ AND GRAPPLERS

MMA SANDBAG WORKOUT FOR WRESTLERS

Training with the sandbag can help athletes train more effectively for different movements that you will face in fight. You can also train all 8 essential abilities for the MMA athletes: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility using the Ultimate Sandbag.

Sandbags stimulate more muscles than using barbells, bodyweight and dumbbells. Because sandbags change their shape as you lift them, the body has to recruit the big prime movers as well as the stabilizers to perform all the lifts. This means we are training more muscles leading to a better result! Sandbags allow you to train for grip strength as well.

Holding the sandbag in different positions makes you work the core harder. The weight actually tries to pull your body forward and your trunk must resist or the core has to prevent the body when the weight is loaded on the side.
The shifting nature of sand works great to mimic a moving opponent. If you don’t have a sandbag, than I highly recommend the Ultimate Sandbag, but you can also make your own sandbag.

Oh and add that when training with sandbag, you are using compound lifts which is the key element in fat loss programs.
Bottom line is as an MMA Athlete; you need to add the Ultimate Sandbag training into your Strength and Conditioning program.

Funk Roberts

Workout Instructions for all Sandbag Workouts

10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes

Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.

After you complete all 10 exercises or one round in succession you will rest for 2 minutes.

GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt

CHECK OUT THE ULTIMATE SANDBAG FOR YOURSELF — CLICK LINK – http://www.mcssl.com/app/?af=1362094
Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag

MMA SANDBAG WORKOUT FOR STRIKERS
1. Sandbag Shoveling 3:21
2. Squat Thrusts to Sandbag Cleans 3:34
3. Sandbag Thrusters in Fighters Stance Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 3:53
4. Side to Side Plyo Kettlebell Push Ups 4:09
5. Sandbag Rotational High Pull 4:20
6. Side Plank and KB Press Left 4:35
7. Side Plank and KB Press – Right 4:46
8. Sandbag Bent Over Rows 4:52
9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:59
10. Sandbag Russian Twist 5:13

SPARTACUS SANDBAG WORKOUT FOR BJJ AND GRAPPLERS
Funk is using a 40lbs Ultimate Sandbag for Strength
1. Sandbag Thrusters — Regular Stance 2:46
2. Squat Thrust to Clean 3:02
3. Plank Builds with Lateral Sandbag Slide 3:24
4. Sandbag High Pulls 3:40
5. Sandbag Abs Chops 3:51
6. Bear Hug Squats 4:02
7. Single Arm Push Up Grip Row Right 4:11
8. Single Arm Push Up Grip Row Left 4:18
9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:27
10. Side to Side Plyo Kettlebell Push Ups 4:42

MMA SANDBAG WORKOUT FOR WRESTLERS 2:09
1. Squat Thrusts to Overhead Chop 2:20
2. Side to Side Plyo Kettlebell Push Ups 2:45
3. Sandbag High Pulls 2:56
4. Sandbag thrusters Wrestlers Stance – Rd 1 Left Rd 2 Right rd 3 Alternate 3:12
5. Sandbag Abs Chops 3:28
6. Plank Builds with Lateral Sandbag Slide 3:41
7. Bear Hug Squat Jumps 3:55
8. Side Plank and KB Press Left 4:08
9. Side Plank and KB Press – Right 4:17
10. Wrestlers Sprawls Rd 1 Left Rd 2 Right rd 3 Alternate

AFFILIATE DISCLAIMER:
In accordance with the FTC guidelines I am required to inform you that some of the links within this email or the links on pages it refers you may be affiliate links. When this is the case, if you purchase products through these links then we receive a commission. The amount of commission varies from product to product and in these cases we only ever recommend a product that we fully stand behind.

WHY SPARTACUS WORKOUTS BURN MORE FAT AND CALORIES THAN REGULAR CARDIO AT THE GYM!

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Posted on March 31, 2012 by funkroberts

HOW TO BURN MORE FAT WITH THE AFTERBURN EFFECT

WHY SPARTACUS WORKOUTS BURN MORE FAT AND CALORIES THAN REGULAR CARDIO AT THE GYM!

In the video above I spoke about Spartacus Workouts or High Intensity Interval Training is amazing for burning fat due in part to EPOC. Physiological Effect to High Intensity Training such as Spartacus Workouts is known as Excess Post exercise Oxygen Consumption (EPOC).

High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). This is essentially how much additional energy the body burns off above and beyond the calories burned off during the workout session in order to recover properly.

After a Spartacus workout your body’s metabolism is very high. Basically because you are resting at this time your body is tapping into the fat stores for energy through oxygen. Oxygen as you know burns fat.

Your body takes a lot longer to recovery after Spartacus workouts due to the fact that you work at such a high intensity for short period of time combining resistance training and cardio movements. Therefore your body is burning fat for a longer period. Science shows that your body can burn fat up to 36 after a HIIT workout (Spartacus) – THAT’S GREAT!

This literally turns you into a calorie and fat incinerating furnace, even if you’re just lying on the couch or on YouTube.

On the flip side, after a long and boring 45-60 minutes duration on the elliptical or exercise machine at the gym, because you are not exercising at high level (per say) your EPOC or post workout metabolism is not that high nor does not last very long. – THAT’S NOT SO GREAT!

Let’s compare:
A) 30-40 minute Spartacus workout burns fat for 24-36 hours after workout
B) 45-60 minute duration on an exercise machine for traditional cardio workout burns fat 30-45 minutes after if you are lucky.

DO YOU WANT TO BURN FAT? DO SPARTACUS WORKOUTS!

Check out Shin Ohtake website and workouts – http://www.maxworkouts.com

SPARTACUS FOAM ROLLER WORKOUT #1 and #2 (VIDEO)

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Posted on April 4, 2012 by funkroberts

INTRODUCTION TO THE FOAM ROLLER

A foam roller is simply a cylindrical piece of hard-celled foam. Basically, you just use your own body weight to sandwich the roller between the body’s soft tissue and the floor. The Foam is used to stretch areas that are hard to stretch and massage.

SPARTACUS FOAM ROLLER ROUTINE #1

Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release.

SPARTACUS FOAM ROLLER WORKOUT 2

Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release.

(The goal is to roll over the specific tight muscle and with hold the position or slightly roll over the tight muscle. Like Stretching, foam rolling is NOT supposed to be painful, so ease up on the amount of pressure if it begins to get to painful. You may need a few rounds on a really tight muscle)

SPARTACUS FOAM ROLLER EXERCISE LIET

1. Glutes 2:41
2. Hamstrings Both 2:54 Left 3:05
3. Hamstring Right 3:13
4. Calves Both 3:28 Calf Left 3:41
5. Calf Right 3:48
6. Hip Abductor-IT Band Right 3:54
7. Hip Abductor-IT Band Left 4:07
8. Lats Right 4:20
9. Lats Left 4:31
10. Lower Back 4:39

SPARTACUS FOAM ROLLER WORKOUT 2
1. Glutes/Hip Rotators -
2. Hip Adductor Left
3. Hip adductor Right
4. Middle Back
5. Upper Back
6. Neck
7. Triceps Left
8. Triceps Right
9. Shoulder Blades Left
10. Shoulder Blades Right

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. This is called myofascial release. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Your body weight provides all the pressure that you need to roll out pain, stiffness and even adhesions, or areas where connective tissue adheres to the bones.

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make the myofascia system.

Foam rolling can provide great benefit both before and after a workout. Whether you are getting ready to perform a Spartacus Workout or stretching routine it very important that you take the time to foam roll before you do that. So always foam roll before you stretch. Rolling after a workout may help speed up the recovery process so the next time you work out you feel fresh and ready to go.

WHY I CHOSE THE FOAM ROLLER FOR THE SW2 (SPARTACUS WORKOUT 2.0) PROGRAM -OFFICIAL LAUNCH JUNE 2012

I know that the workouts are tough and can often course stiffness in the muscles, especially if you do not stretch enough. I found the Foam Roller extremely useful for me a few months back and live by this inexpensive piece of equipment. It was only natural for me to include it in the SW2 program along with a couple of massage routines to help you loosen up the fascial.

BENEFITS
• Inexpensive – $30 compared to the big bucks of a massage therapist
• Done consistently foam rolling or self myofascial release will help you or the athletes you coach perform better for longer periods of time
• The techniques are simple

SHOPPING SUGGESTIONS
My suggestion is to go with a high density foam roller or an EVA foam roller as they are known as the best in the market. With the cell foam, it is capable of handling weight and frequent use.

Get yourself a longer roller as opposed to the shorter versions. One that’s too short will cause some issues. Avoid foam rollers that contain large gaps or pores in the foam. A quality roller will go for between $25-50 depending on what country you live in.

TYPES OF FOAM ROLLERS
1. Low Density – this foam is low density and is softer; you can find this in white color but you should be aware that it will not last for a long time; this is ideal for starters
2. EVA foam – this is better than the bio-foam because it can provide you with greater pressure
3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or fitness centers; high density small beads are molded to form this cylindrical roller
4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch; this can provide you with the firmer feel that you love

WHERE TO BUY YOUR FOAM ROLLER
Purchase the EVA Premium Foam Roller from the Treadmill Factory (Canada only)
http://www.treadmillfactory.ca/p-974-c-84-eva-premium-foam-roller-6-x-36.html

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