I wanted to share some of my favourite workouts with you in the post. So without going into too much detail here are 4 different styles of workouts from my FITNESS TREASURE CHEST. Try one or try them all and give me some feedback at firstname.lastname@example.org
FUNK LADDER INTERVAL WORKOUT
This workout is interval/cardio training at its best. This is a full body workout that combines, kettlebells, bodyweight, plyometrics and core work all wrapped into one. The workout is set up as a Descending Ladders Superset. You will alternate between 5 exercises in descending 50-40-30-20 and 10-reps sets. For example you will all 50 reps of all exercises and then start back at the exercise #1 and do 40 reps per exercise.
You want to do this for the best time you can. Take breaks when you have to but finish all reps and all sets before moving to the next exercise.
1. Two- Arm Kettlebell Swings
2. Push Ups
3. Mountain Climbers
4. Jump Squats
5. Ab Crunches (knees to elbows)
FUNK S&M WORKOUT – STRENGTH AND MUSCULAR
If you goal is to increase you strength while building muscle and burning fat, then my S&M Workouts are for. These workouts are for every man, woman of any age and any fitness level.
These workouts are awesome for building muscle and strength. The workout use supersets for each body part that you are working. For example if we are working chest, you may do the below
A1 Incline Alternate Dumbbell Press 3x10
A2 Plyo Pushups – 3x10
Perform each superset with no rest in between exercises or sets.
(Example 10 reps of Bench Press followed by 10 reps of Hindu Pushups and repeat for 2 more sets without rest, then you can chill)
Workout – Chest, Back, Legs
A1 Bench Press – 3x10
A2 Hindu Push-Up – 3x10
B1 Front Pulldowns – 3x10
B2 Renegade Rows 3x10 (each hand)
C1 Bulgarian Split Squats – 3x10
C2 One Legged Deadlifts – 3X10
Workout – Shoulders, Biceps, Triceps
A1 Standing Barbell Shoulder Press 3 x 10
A2 KB/DB Alternate Sots Press 3 x 10
B1 Barbell Curl 3 x 10
B2 KB Bottoms-Up Curl or Hammer Curl 3 x 10
C1 Standing Overhead KB/DB Press 3 x 10
C2 Triceps kick backs in push up position 3 X 10 (per side)
This is a hardcore gym workout. It combines power exercises, cardio, kettlebells, plyometrics and core work. Each workout consists of 3 rounds and each round is 5 exercises done for duration of one minute each. There is no rest in between exercises so you are trying to mimic the length of an MMA round (5 minutes)
Funk MMA Workout
Perform each exercise for one minute and move onto the next without rest. Rest for 90 seconds between rounds and complete 3 rounds in total.
1. Barbell Squat
3. One Arm Kettlebell Clean and Press (30 seconds each arm)
4. Step Ups
5. Spiderman Push Ups
FUNK WARRIOR WORKOUT
VIKING BODYWEIGHT WORKOUT
This workout is awesome and I like it because all you need is your bodyweight. This workout is a 3 round circuit.
VIKING BODYWEIGHT WORKOUT –Check out the video http://www.youtube.com/watch?v=VITJat_q16c
Perform each exercise for one minute, rest one minute between rounds and repeat for 3 total rounds
1. Inverted Row (Underhand Grip)
2. Mountain Climbers
3. Reverse Lunges
4. Parallel Dips
5. Hip Raises