SPARTACUS WORKOUT #2 VIDEO

SPARTACUS WORKOUT #2 VIDEO

We are well into week #2 of the Spartacus Workout Challenge and over 600 people are going at it strong. Check out this week’s workout and click the link below if you want to lose weight and get ripped.




Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body.

The challenge was taken from Men's Health Magazine, but I will provide you with my weekly workouts and nutrition plan to help you get to your SPARTACUS status.

CLICK THIS LINK TO GET STARTED
http://www.spartacusworkout.com

I want to thank TL Smooth, Estella Hom (Lady Spartacus), Supplementsource.ca and Gymboss.com for all your help, to make this happen.


Check out what Mark from England says:
Finished the first week and so far I feel awesome! More energy, sleeping better, muscles and joints hurt much less (even after the sessions!), cardio's already vastly improved, recovery rate is through the roof... feel stronger, faster and generally more alert. As of right now, this Spartacus thing is THE best training system I've ever done!


Sure, as with all training systems, you have to dedicate yourself 100% with the exercises, nutrition, rest periods - and I always try and do so, but with Spartacus I just feel like I'm developing even faster!

WHAT YOU SHOULD EAT BEFORE AND AFTER YOUR WORKOUT SESSION

I receive this question once every other week. Funk, what should I eat before and after I workout? In this article I will give you the information that you need to ensure you nourish your body correctly pre and post workout.

Proper nutrition is the key to getting a consistent and effective workout. Now depending on what your goals are will determine some of your food choices. If you are trying to bulk up or add crazy muscle, you will eat a bit different from someone that is trying to lose weight, slim down or get ripped.

A bodybuilder wants to eat more egg whites and tuna whereas someone trying to lose weight would opt for whole wheat pastas and salads. Remember to gain weight you must take in more calories than you burn. To lose weight, you must burn more than you take in.

WHEN YOU NEED TO EAT

When I was training in Thailand my Pre and Post meals were extremely important, especially if I was to get through the 3 hour training sessions.  If my training started at 7:00AM, that meant that I was up and eating at 6:00AM.

Before you workout your body needs ample time to digest what you've put in it. A good rule of thumb is always to wait 1 hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your crazy workout.

Post workout nutrition should be eaten NO LONGER than 1 hour after exercise. If you delay eating longer than an hour after your workout then your body begins to take those muscles you just worked so hard to get and deplete them by using them as energy for the rest of the day or night.

I bolded that line because I know so many people that do not follow the rule of eating no longer than 1 hour after working out. If you are not doing it now, then start today.

WHAT YOU NEED TO EAT

Prior to starting your workout, the best foods are in the form of carbohydrates. Yes I said carbs. Carbs are not bad for you when choosing the right ones. A pre-exercise meal should include foods that are low in carbohydrates and easy to digest. Foods low in carbs will will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong physical endurance.


Don't forget that it's just as important to eat smart after your workout has subsided and you've come down. After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles. A mixed meal high in carbohydrates with moderate portion of protein and fat soon after completing the workout is best to help re-fuel carbohydrate stores after exercise.


The right foods alone won't get you through a workout - you'll have to get the right hydration with water while you exercise. You should drink at least at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)

WHAT YOU SHOULD EAT LIST

PRE WORKOUT
Some food suggestions prior to a workout include:

• Vegetables like celery, cucumber, tomatoes
• Low-fat yogurt
• Peanuts
• Fresh fruit such as cherries, plum, peach
• Apple
• Oatmeal
• Healthy Cereal
• Oat bran bread  

POST WORKOUT
Post workout you can increase the protein to restore those muscles.
Some suggestions are:

• Whey protein shake
• Bagel with jelly
• Baked potato
• Stir-fried chicken and vegetables over brown rice
• Eggs
• Fish
• Beans
• Tofu
• Watermelon, banana
• Sports Drink

  

FOODS TO AVOID BEFORE EXERCISE

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not have any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you're squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT. Most bars are "glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you're going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.

Your Fitness Coach and Friend
Funk Roberts

LOSE 5, 10, 15 OR 20 POUNDS IN 4 WEEKS – TAKE THE FREE 4 WEEK SPARTACUS WORKOUT CHALLENGE This cutting-edge circuit routine will strip away fat and define each muscle in your body

  

CLICK HERE FOR ACCESS TO SPARTACUS CHALLENGE

Winter Olympics Bootcamp Workout

Winter Olympics Bootcamp Workout

Craig Ballantyne, Turbulence Training

The Olympics are in full swing and the medals are pouring in for Canada.  Do you have the fever?  Fitness Expert and friend Craig Ballantyne created this awesome Olympic Bootcamp Workout that I had to pass on to you.  Check it below.

You can do this yourself or if you are a fitness professional use the workout with your clients or in your bootcamp to change up the flow.  You can even “team them up” into different countries and give out gold medals and awards.

Here’s how it goes:

We start with the Moguls Warmup.
I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile.

Moguls Warmup
Jumping Jacks
Duck Unders (step to the side squat down and duck under as you move)
Stickups
Seal Jumps (like jumping jacks, but cross your arms in front of you)
Pushups (tell your clients they all wiped out and have to do pushups)

Next, we move into the first event – The Ski Jump

10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to…



The Downhill Ski Race
1 Long Jump
10 Squats
1 Long Jump
6 Walking Diagonal Lunges per side
Long Jump
20-30 second squat hold
Repeat 3 times.

Give out a gold, silver, and bronze to the people who made it the furthest.
Gold medal awards and water break

Next up, we move to Speed Skating Strength Training

Skater Jumps or Lateral Lunges (depending on fitness level)
Pushups (another wipe-out…so do pushups to practice getting up)
Lunge Jumps or Reverse Lunges (depending on fitness level)

Take another water break if you need to…award some medals if you want, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit

Lunges (because the lunge low when they throw the rock)
Spiderman Climbs (again, because it helps get in that low position)
Close-grip Pushups

Now here are two optional exercises you can add in…

Sweeping (this is a bit of trick…but let’s say your gym needs a cleanup, you can give everyone a broom to cleanup, and tell them its just part of the curling circuit!)
Curls (curlers love to drink beer, so your campers can do dumbbell or band curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Uses dumbbells or kettlebells)
If you have access to equipment and your campers like heavier resistance training, you can do the following exercises:

Split squat (to build strong skating muscles)
1-Arm Standing Shoulder Press (to practice raising your stick in the air after you score a goal)
Row (to strengthen your upper body & grip for hockey fights)


Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse…

Reaching Lunge
1-Leg RDL
Pushup or Dip or Overhead Press
1-Arm Band Row

Take another water break.


Sliding Sports Circuit

Bobsled Push (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race)

Then you’ll follow that with a:
Stability Ball Plank or Plank (to simulate holding your body in the luge position)
And then flip to the side for:
Side Planks

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

Shuttle Sprints (in place of the skiing)
Plank (to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…perhaps you train folks in a gym where there are basketball nets…so have them shoot free throws…or bring in a Supersoaker…no wait, bad idea. But I’m sure you can come up with something.

Water break, cool down, awarding of more medals, and closing ceremonies.

I’m sure your campers will have a blast with that. It’s a great workout, and you’ll probably have some even better ideas than that.

Let me know what other events you come up with,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

 
 

FITNESS WITH FUNK VIDEO - THE KETTLEBELL HALO

The New You Crew - Fitness with Funk - Kettlebell Halo Video





This is a fantastic exercise for your upper-body.  Hold the kettlebell into the bottom up position in front of your eyes. In one smooth motion make a circle around the head and chest. This is a great shoulder mobility exercise.

The Kettlebell Halo exercise will work your shoulders, triceps, biceps, chest and core.  Ever since using this exercise my rotator cuff injury is gone. 


Kettlebell Halos
10 reps clockwise and 10 reps counter clockwise for 3 reps
You can use a Dumbbell if you don’t have a kettlebell as yet, but you will not get the same effect.
Use a 25lb kettlebell, at least.

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!


LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?
Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany.  We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Your fitness coach and friend
Funk Roberts

FREE 4 Week Spartacus Challenge - Get Fit for Spring!

Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body.

The challenge was taken from Men's Health Magazine, but I will provide you with my weekly workouts and nutrition plan to help you get to your SPARTACUS status.

CLICK THIS LINK TO GET STARTED

http://www.spartacusworkout.com

I want to thank TL Smooth, Estella Hom, Supplementsource.ca and Gymboss.com for all your help, to make this happen


ARE YOU UP FOR IT? WATCH WEEK 1 WORKOUT TO FIND OUT



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

Roman Pribyl 4 Week Body Transformation

ROMAN PRIBYL BODY TRANSFORMATION 4 WEEKS AND COUNTING

                                             

Roman before and 4 weeks after.

I want to congratulate Roman Pribyl who currently lives in Czech Republic and is currently doing my 8 Week Get Ripped Gym Program for men. I am always training people from all over the world thanks to the magic of the internet.


Roman emailed me about 2 months ago and told me he was ready to lose some weight and increase his cardio. He convinced me that he was ready to undertake this challenge, so I sent him the program that included an interval weight workout and a nutrition plan...He just sent me a 4 week update and WOW!!!! what a change...I can’t wait to see what he is gonna look like in 4 more weeks. Awesome work Roman, you are my hero!


Here are some highlights of what Roman has lost.  (Measurements in CM)

                                          Beginning         4 Week
 Key Measurements     03/01/2010       31/01/2010

Waist                              96                      88
Hips                               103                     98
Chest                              110                   106
R.Arm                             43                       41
L Arm                             41                        40
R Thigh                           62                       60
L Thigh                           64                        60  
Neck                               40                        39

Weight                          89,5Kg              85Kg

THE NEW YOU CREW - THE BICEPS GUNSLINGER

The New You Crew - Fitness with Funk

Kettlebell Bicep Gunslinger Video

This is a great exercise for big biceps, huge forearms and solid grip. The gunslinger should be done for time 3 sets of 45 seconds per arm. You will feel this exercise throughout your entire arm. If you have 2 kettlebells you can do both arms at the same time.

You can use a Dumbbell if you don’t have a kettlebell as yet, but you do not get the same effect. Use a 25lb kettlebell, at least.

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!


LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?

Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany
We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Funk Roberts

SAY NO TO DRUGS - FAST FOOD VIDEO

SAY NO TO DRUGS - FAST FOOD

Here is a great video from my good friend Josh Trent and http://www.fitnesssd.com/  exposes the reality behind the impact of big food corporations locally and their everyday practices of feeding citizens the worst food in American history. He’s a funny cat and I love the way he gets his point out CLICK BELOW TO WATCH PART 1 AND 2 (PART 2 IS AWESOME)




San Diego based fitness expert Josh Trent and www.fitnessSD.com exposes the reality behind the impact of big food corporations locally and their everyday practices of feeding citizens the worst food in American history.

This video series will expose, educate and inspire viewers to think outside of the media's tractor beam of influence and be your own health expert!

Does every American know they are eating these genetically modified foods that will cause cancer and diabetes?

Is it because they truthfully don't know what is in their food or that they simply don't care?

Why are these major corporations allowed to produce huge profit margins and poor health to it's consumers?

EVERYTIME WE BUY THEIR FOOD we are telling them we want cheap, toxic, hormone injected "fake" foods that take more energy from the body than they give.

Help us wake up America and Canada.

Funk

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE VIDEO

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE - VIDEO

I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.



SWISS BALL WORKOUT FOR BUTT, ABS AND CORE


Using a Swiss Ball is one of the best ways to firm up your glutes and tighten up your abs and strengthen your core. Everyone should have the Swiss ball in their house or at least be using one at the gym.

I use the Swiss ball in most of my workouts because it allows me really engage my core and ab muscles. I have really seen a huge difference in the development of my abs using the ball.

I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.

FIT FIRM N FAB – GLUTE, ABS AND CORE SWISS BALL CIRCUIT

Get your Funk Roberts Gym Boss Timer for your workout click here only $19.99

Funk Roberts and Sabrina demo an amazing butt, abs and core workout for women
Do this circuit twice per week. Rest for two minutes between circuits. You can do this work out twice a week.

Perform each exercise for 30 seconds each without rest. Take a 90 second break and complete another round depending on your fitness level.

Beginner - complete 1 round of the full circuit.
Intermediate complete 2 rounds of full circuit
Advanced complete 3 rounds of circuit

Exercises
Swiss Ball V-Up
Swiss Ball - Oblique side to side
Swiss Ball - Abdominal Pull Ins
Swiss Ball Abdominal Crunches
Swiss Ball Butt/Hip Raises
Swiss Ball Frog Raises
Swiss Ball Touches
Swiss Ball Plank
Funk Roberts

THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO

I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.

My friend Craig Ballantyne of http://www.turbulencetraining.com/  couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"

You know you wasting your time doing too much useless cardio when:

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#4 - You hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favourite television shows while doing cardio.

#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

So must be asking yourself, "Okay Funk you got me, so now what do I do to burn the fat, strengthen the heart and increase my conditioning more effectively.

Well I have found the answer to the cardio training problem, high intensity interval training. I have used interval training for cardio a lot in the past to help me get ripped and increase my conditioning.

I love high intensity interval training. Whether you are a beginner or an avid gym rat, it not only does it break up the monotony of long boring cardio training at the gym, but it also burns more calories and fat much faster than other cardio exercises.

Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike. You can also use interval training with weights exercises, kettlebells, resistance bands, Tabata workouts...anything!

If you are a beginner, you can use interval training too. Take a look at this INTERVAL TRAINING WORKOUT FOR BEGINNERS - CLICK HERE FOR BEGINNER VIDEO

Check out this cool interval cardio workout next time you want to blast fat in the gym or at home.

On the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm

Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Finish each interval workout with stretching the legs and your tight muscle groups only

Your total workout time should be 30 minutes.

My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.

By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.