Monday, June 22, 2009

FUNK’S FIT FOOD – SPINACH


It looks like Popeye knew what he was talking about when he ate his spinach. Spinach is one of my all-time favourite FIT FOODS. I love my spinach salad with tomatoes and cucumbers as a quick fix. Throw in some salmon and you got yourself a healthy lunch or dinner.
Glutamine, found in high quantities in spinach, is responsible for a number of things, from gastrointestinal health and immune function to muscle growth and increased metabolism. But that’s only part of spinach’s muscle building and fat-burning properties.
A phytochemical called 20-beta- ecydstreone has been shown to greatly increase muscle protein synthesis. Spinach also contains high levels of the compound octacosanol, which protects the cardiovascular system and has been shown to increase muscular strength. (Muscle and fitness)



So in the immortal words of one Popeye the Sailor Man
“I'm Popeye the Sailor Man – (toot-toot)
I'm Popeye the Sailor Man – (toot-toot)
I'm strong to the finish'Cause I eats me spinach'k
I'm Popeye the Sailor Man. (toot-toot)


Saturday, June 20, 2009

WHO TRAINS WITH KETTLEBELLS

WHO DOES KETTLEBELLS?
EVERYONE! - MEN, WOMEN AND CHILDREN


FIT FIRM AND FAB SWISS BALL WORKOUT VIDEO



Fit, Firm and Fab Swiss Ball Workout


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

Using a Swiss Ball is one of the best ways to improve your posture, balance, reaction speed and core strength. It is used in many workouts for stretching, increasing muscle strength, Pilates, increasing flexibility and equilibrium. Physical exercises done with the Swiss ball are extremely good for your spine, if done properly.
What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. You can work your entire body with the Swiss Ball with a tonne of exercises to do.



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


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


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


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




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


Fit Firm and Fab Swiss Ball Workout


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

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



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

WWW.FITFIRMANDFAB.COM



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

Friday, June 19, 2009

THE BENEFITS OF HIP OPENING EXERCISES



Making sure your hips are open & well stretched can lead to better walking & running. Your hips are one of the largest joints in your body.


Not only are your hips at the base of your spine but the hip joint controls movements in your thigh bone (femur) which means that at times when you experience knee problems, they can be caused by a lack of openness at the hip joint.

Bottom line – incorporate some hip opening moves into your stretching as a preventative measure.

Hip opening exercises can include:

A cobbler’s pose where you sit on the floor with your feet touching, back straight, knees splayed outward.



or even a simple squat where your feet are shoulder-width part and you almost sit down so that your butt is very close to the ground with your hands together in a prayer position and your elbows and your arms are pushing your knees further apart.




These simple exercises can help you to open your hip joint and help you maintaining your healthy lifestyle.

Davelle Morrison is the owner of Karmic Fitness and has been an avid fitness enthusiast for her entire life.


Karmic Fitness facilitates yoga where you live, work & play.

Karmic Fitness helps you to achieve a healthy body, mind & soul by bringing yoga to you wherever you work, live or congregate. We make yoga accessible & convenient by bringing instructors to you. Developing our bodies & minds is critical to achieving optimal health.







Do you want to LOSE weight? Would you like to adopt a healthier lifestyle?

FIT, FIRM ‘N FAB presents a weekend of health, yoga fitness, and nutrition for women. If you want to drop a few dress sizes, develop strength and tone, learn about nutrition and have fun then this is for you. Take part in fitness classes, seminars, delicious food, the great outdoors and more. Sign up alone or bring your girlfriends today!

Sunday, June 14, 2009

Overcoming Chronic Inflammation


I am excites to introduce Greg Carver to you. His extensive knowledge in Health issues will bring much value to Funk Roberts Fitness. Read more about Greg below the article.

Article by Greg Carver

Time magazine has called “inflammation” the secret killer.

From personal experience, I can say the magazine article is probably dead-on correct. While I had heard that chronic inflammation had been linked to everything from heart disease, cancer and Alzheimer’s – I’ll admit that it didn’t register right away. But when I started to develop my own chronic symptoms that couldn’t be explained, and didn’t go away – I started to pay closer attention to the subject.

It’s hard to believe that only three or four years ago, I was plagued by pain in my joints and leg muscles. I was in a stage of my life where I couldn’t get past a single day without taking Advil or another pain-relieving drug. It’s almost embarrassing to admit now, but less than four summers ago I was eating Advil almost like it was candy, because every four to five hours the pain would return. Multiple trips to various physicians didn’t shed much light on the problem, tests came up negative and all they could do was to continue to monitor my situation.

Frustrated, I took my case to functional nutritionist and homeopathic doctor Bryce Wilde. I wasn’t so much interested in homeopathy, but I knew that Dr. Bryce approached problems from a holistic perspective and, based on his reputation and successes in treating people, I was intrigued to see what he could do with my case.

After a thorough consultation, booked in several sessions where we covered my individual issues, history, habits, lifestyle, etc., an evaluation was completed and a plan for treatment was given to me. While chronic inflammation wasn’t the singular culprit that was nagging me at the time, it was certainly thought to be paramount. Given the link between diet, nutrition, and inflammation, Dr. Bryce wasted no time in sorting out my ‘gut’.

Digestive support was the first thing to tackle. We started with a pharmaceutical-grade probiotic to restore the healthy bacteria in my stomach. I was given a list of nutritional supplements to take, and instructed to take two teaspoons of fish oil per day. Marine oils are the kings of well being! Finally, I was given some general guidelines for an ‘anti-inflammatory’ diet.

What a difference a few months made! All joint pain, leg pain, creaky knees, stiffness in the joints disappeared completely. I was able to stop taking pain relievers within a month of starting the treatment – and haven’t taken a single dose since – almost three years later. When I started adding regular exercise into my regime, things improved even more (I’d been ‘going to the gym’ for years, but was sidelined for a long time due to pain). Squats, deadlifts, presses, kettlebell workouts, general physical preparedness (GPP) training, metabolic conditioning, muscular endurance routines, cardio workouts, tabata intervals, yoga – I hit it all now. And my joints and muscles have never been stronger or healthier.

What can you do to keep inflammation at bay?
Proper nutrition plays a key role, as many foods are inflammation protagonists.

Here are some pointers:

i) Take a good fish oil supplement twice a day. I use liquid Nutra Sea fish oil from Ascenta Health.

ii) Get plenty of omega-3 fatty acids from natural sources, including fresh wild salmon or canned sockeye salmon, sardines, herring, omega-3 eggs, avocados, hemp seeds and/or ground flaxseeds.

iii) Include nuts and other seeds in your diet, including walnuts, almonds, cashews, pumpkin seeds and sunflower seeds. Restrict consumption of peanuts (they are a legume, not a nut).

iv) Avoid trans-fats, hydrogenated oils, margarine and vegetable oils and shortenings like the plague. Use olive oil for salads and low-temperature cooking.

v) Avoid processed or manufactured foods at all costs. Jack LaLanne used to say “If man made it, don’t eat it!”

vi) Reduce intake of foods high in saturated fat. Not all saturated fat is necessarily bad (in fact, your body requires it), but saturated fat should be eaten in moderation. Better sources of saturated fat are coconut milk and virgin coconut oils, organic meats (non-steroid, non-hormonal, pesticide-free fed sources), and limited amounts of natural organic dairy products such as milk, cheese and yogurt.

vii) Eat carbohydrates with a low glycemic load. This will mean the majority of your carbohydrates will come from vegetables, and to a lesser extent, fruits. Restrict your consumption of grains or grain products. When you do eat grains, stick to whole, unprocessed grains, and preferably consume them directly after exercise. That’s when your body can make use of them to replenish its glycogen stores.

viii) With every meal, choose a lean protein, a vegetable, and a good source of fat (preferably a source of omega-3s). Load up on the fresh vegetables, and include plenty of greens, as well as the other colour groups. Eat lots of cruciferous vegetables like cabbage, broccoli, and Brussels sprouts. Limit consumption of the nightshades (peppers, tomatoes, etc.) until the inflammation is under control.

ix) Eliminate all sugary drinks, including juices. Drink water and green tea instead. Avoid diet drinks and beverages that are filled with chemicals and additives.

x) Regularly eat ginger and turmeric, and include these spices in your recipes. They have been shown to lower inflammation.

xi) Supplement your rich diet with a good anti-oxidant vitamin formula. There are some specific immune support formulas that are excellent too; consult your natural doctor.

xii) Choose organic and local produce, where possible. Eat clean and stay well!

Following these guidelines helped me, and I hope they help you as well.

Greg Carver


Greg Carver has a passion for inspiring others to achieve their own fitness goals. An enthusiastic teacher and coach, Greg runs regular boot-camp sessions in Toronto and conducts private training sessions for individuals and small groups. Interested in total-body fitness, Greg makes use of kettlebells, medicine balls, dumbbells and bodyweight in his workouts and focuses on functional exercises using unique and challenging routines.

Known for his straight-forward and holistic approach, Greg combines practical, effective workouts with sound nutrition and lifestyle habits. He’s used the system to successfully overcome his own past health challenges, and now helps others transform their own lives, regardless of age or physical condition. He credits his own success to the motivation he gets from others, be they mentor, coach or client. “I’m driven by other people’s enthusiasm, and love showing people how to look and feel their best”, he says.

Greg is an AKC Kettlebell Instructor and a certified Level One CrossFit trainer. He created and runs the Minotaur Bootcamp in Toronto and when he isn’t fitness training he’s teaching traditional Greek dance for the performing group “Papaflessas”.

Tuesday, June 9, 2009

FUNK 50 FOR ABS PART 3 – CORE CRUSHERS

FUNK 50 FOR ABS PART 3 – CORE CRUSHERS


Part 3 of my Funk 50 for Abs Workout Series is guaranteed to flatten your stomach, reduce the risk of lower back pain and improve your day to day life activities.


video



CORE CRUSHERS WORKOUT
300 Push Up (Plank into Push Up) – 10 reps
Belly Blasters – 10 reps
Pushup Superman w/ Alternating Arms –10 reps each leg/arm
Funky Plank w/Alternating Knee to Opposite Elbows - 10 reps each knee
Hold the Bridge (Bridge/Hip Raises) – 10 reps




FLATTEN YOUR STOMACH WITH CORE CRUSHERS


Having sway back and scoliosis, I created the Funk’s Core Crushers to help strengthen my lower back as well as increase my performance playing beach volleyball. My results were stellar. So stellar; I started to incorporate it with my clients and during my fitness bootcamps and have seen stellar results.


When someone talks about the core, they're referring the muscles deep within the abs and back, attaching to the spine or pelvis. Some of these muscles include the transverses abdominis (TVA), the muscles of the pelvic floor, the lats and the oblique, just to name a few.



These muscles are where movement originates and it's also the source of our stability. Whether you're running, lifting weights or picking up your child, these 'core' muscles help keep your body stable and balanced.


Strengthen the core may take a while to develop, but in the long run the benefits are endless.

The nice thing about the Core Crushers is that you can do them during commercials while watching TV.

Add this workout to the Funk 50 part 1 and Funk 50 part 2 each week with a healthy diet and cardio.


I guarantee that you will see results as fast as 3 weeks.


BENEFITS OF THE CORE CRUSHERS
Flatten your Abs
Better Flexibility
Reduced Lower Back Pain
Increase Physical Strength
Improve Balance
Better Athletic Performance
Perform Daily Life Activities with Ease


ENROLL FOR FUNK ROBERTS BOOTCAMP TODAY


Friday, June 5, 2009

FUNKY SIDE BOX JUMP BURPEES

Plyometrics is the science examining the explosive movement generated by muscle power, popular in sports and performance training. Plyometrics exercises help your body to develop power through exercises that put some sort of load on your muscles, leading to a little elastic tension, before it is released. Because of this you are able to generate force in a short period of time, developing an explosive effect.






Increase Your Vertical With Funky Burpees - Funny blooper videos are here

Music produced by Michael Joseph from Intrikit Entertainment

Plyometrics are generally associated with Jump training and increasing vertical leap, however you can take those principles and apply it to your entire body, giving you more power. This allows you to develop strength and muscle, while burning fat. I often supplement my regular workout routine with plyometrics exercises to ensure I continue to shock my muscles.

One great advanced Jump Training program is the FUNKY SIDE BOX JUMP burpees. This is an advanced movement, so ensure that you have some prior plyometrics training.

THE EXERCISE
Start on one side of the box/bench in a push-up position. Explode up pushing off horizontally while tucking your knees into your chest. Immediately land with two feet on the other side of the bench and perform a burpee. Explode into a burpee and jump over the bench sideways. Repeat this move for 10 repetitions per side. 3 sets and rest for 2 minutes between sets.

Add this to your regimen and see you power, strength, endurance and vertical go through the roof.



COMING JULY 4 FUNK ROBERTS 6 WEEK JUMP TRAINING PROGRAM GUARANTEED TO INCREASE YOUR VERTICAL
RESERVE YOUR COPY TODAY





Funk Roberts

funkroberts@gmail.com

KETTLETIP - PERFECT YOUR KETTLEBELL SWING

HERE ARE SOME TIPS FROM RYAN SHANAHAN OF KETTLEWORX ON HOW TO PERFECT YOUR KETTLEBELL SWING

Tight Grip: Squeeze the handle tight with your hands to increase arm tone!

Feet: Should be slightly wider than shoulder width. Keep 70% of your bodyweight balanced on your heels to target the glutes

Swing: Avoid lifting with the arms.

Swing Height: UP to eye-level, no higher. If you’re swinging too high, consider advancing to a heavier kettlebell.

Swing Low: Reach through between your legs with a medium knee bend.

Posture: Back straight throughout entire swing.

Hip Thrust: Your hips are the main power source during the Swing. Push hips back during the Low swing and thrust your hips forward during the High swing.

Secret Ingredient: Top of the swing, PAUSE & SQUEEZE your GLUTES + AB’s for a 2 second count to maximize muscle lift and firmness.


KettleWorx is a breakthrough KettleBell Fitness Program that gives you the three most important elements of fitness: CARDIO • CORE • RESISTANCE Just 20 minutes, 3 times a week. One hour a week - anytime, on your schedule!












FUNK POWER HOUR WORKOUT

FUNK POWER HOUR WORKOUT

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








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

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

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

FUNK POWER HOUR WORKOUT

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

Funk Power Hour Workout

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



EAT FOR STRENGTH

EAT FOR STRENGTH

Hey guys,

for those of you train hard, but still find yourself burning out near the end of the week, overtraining and getting injuries or not getting the strength that you training warrants, here is a sample 4 day diet plan that will help you to overcome those obstacles.

So many people forget that your diet and eating plan is just as important as your training regime. You can lift weights and train everyday for a month like a mad person and never see gains unless your diet and nutrition coincides

With this sample plan, you’ll consume more overall calories on training days as you bump up your fat and carb intake (protein relatively remains the same). The recommended nutrient totals are based on a 180 pound individual, so if you weigh significantly more or less than that, alter the portion sizes accordingly. All meals should be spaced about 2-3 hours apart.

One tip is that I recommend eating salmon 2-3 times per week; other fish can include halibut, scallops, mackerel, kingfish or snapper - mmmmmm goooood

Some info Muscle and fitness magazine









DAY 1
BREAKFAST
2 whole eggs, scrambled w/6 eggs whites
1 slice low-fat cheese
2 slices whole grain bread w/2 tsp low sugar jam

MORNING SNACK
20 G Whey Protein mixed with water
1 low fat granola bar or 1 cup cooked oatmeal

LUNCH
6 oz lean red meat
1.5 cups brow rice
1 small salad w/olive oil dressing




AFTERNOON SNACK
2 slices whole-grain bread
4 slices roast beef
Dijon mustard, lettuce, tomato

PREWORKOUT
1 scoop whey protein in water
1 scoop Funk Roberts Blast Workout Formula in water
1 medium banana

POSTWORKOUT
2 scoops Funk Roberts Revive
1 medium bagel

DINNER
8-9 OZ fish
1 large sweet potato
1 cup mixed vegetables

BEDTIME SNACK
1 scoop whey protein

Daily total – 3250 calories
305 g of protein
315g carbs
85g of fat










DAY 2
BREAKFAST
6 egg whites scrambled w/ 2oz (2 slices) low fat ham
1 whole English muffin with cheese or peanut butter – 2 tsp

MORNING SNACK
12 oz low fat milk
1 scoop whey protein
1 banana

LUNCH
6 oz ground beef
1 lrg sweet potato
1 cup greens beans


AFTERNOON SNACK
4 oz ( 4 slices) turkey breast
2 slices whole grain bread
1 large orange


PREWORKOUT
1 scoop whey protein in water
1 scoop Funk Roberts Blast Workout Formula in water
1 large apple

POSTWORKOUT
2 scoops Funk Roberts Revive
1 medium bagel

DINNER
8-9 oz chicken breast or top sirloin
1 cup whole wheat pasta or brown rice
2 cups salad w/olive oil dressing


BEDTIME SNACK
1 cup low fat cottage cheese
1 oz mixed nuts

Daily total – 3320 calories
330 g of protein
320g carbs
80g of fat



Day Off
BREAKFAST
12 egg whites scrambled w/ whole egg
1 slice low fat cheese
1 cup oatmeal cooked

MORNING SNACK
2 scoops whey protein
1 banana

LUNCH
8 oz chicken breast
1 cup whole wheat pasta
1 cup marinara sauce
2 cups salad w/ olive oil


AFTERNOON SNACK
4 oz ( 4 slices) turkey breast
2 slices whole grain bread

SNACK
2 scoops whey protein in water

DINNER
8 oz shrimp
1 sweet potato
1 cup chopped broccoli

BEDTIME SNACK
1 cup low fat cottage cheese
1 oz mixed nuts

Daily total – 2500 calories
320 g of protein
180g carbs
55g of fat


Funk Roberts

Tuesday, June 2, 2009

YOUTH JUICE AND ASTHMA


One of the great things about YJ is that you can do independent research & see why it works on certain things like asthma & allergies! If you have asthma or allergies you have to be drinking Youth Juice everyday.
Monitoring of patients of all ages, including infants, has validated the effectiveness of Vitamin B12 to be an as an agent to relieve episodes of wheezing. It is not well understood how this vitamin relaxes the airways, however it is effective in suppressing the asthmatic response to allergens or physical exertion, two major causes for the symptoms of asthma.
A Vitamin C deficiency may exacerbate the symptoms of asthma, including shortness of breath, especially when asthma is triggered by physical exertion or allergies. Vitamin C may help relive these symptoms by reducing histamine production or by stimulating the body to increase production of “good” eicosanoids.
Individuals suffering from asthma of this type generally respond to Vitamin C supplementation with fewer attacks and milder symptoms although it should be mentioned here that this therapy does not work for all patients.
In some asthma sufferers the level of Vitamin B6 (pyridoxine) has been found to below average, especially in those using theophylline-based bronchodilatory medication. Administrating this vitamin seems to relieve shortness of breath, sometimes noticeably.

Molybdenum deficiency often occurs in the individuals who are sensitive to sulfites contained in wine, eggs and other consumables. Molybdenum helps reduce the toxic impact of sulfites, explaining why a molybdenum deficiency can make one more sensitive to the allergen.
To reduce the severity of asthma symptoms triggered by foods that contains sulfites, molybdenum supplementation is recommended.

Funk Roberts is extending the preferred customer pricing for those reading this article. There are no sign up fees, no hassles and it gets delivered directly to your door.
Contact me if you want to be a personal distributor and supplement your regular income with residual income - funkroberts@gmail.com

CLICK HERE TO READ MORE INFO ABOUT THE BENEFITS OF YOUTH JUICE



5 EXERCISES FOR A FIT FIRM n’ FAB BUTT




BEST BUTT WORKOUT - Funny bloopers R us


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



Gluteus Maximus or Muscle Anatomy

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



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

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

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

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

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

FIT, FIRM n FAB BUTT WORKOUT

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

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

FUNK ROBERTS

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