Monday, March 7, 2011

SPARTACUS WORKOUT FOR MMA AND FAT LOSS

Awesome 10 exercise workout that focuses on conditioning, cardio, explosiveness, strength, muscular endurance, plyometrics, core and abs strength, lower body, power and all out fat burning!



Perform one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 15 seconds to transition between stations, and then move onto the next exercise.


Take 2 minute break and finish 3 rounds

SPARTACUS MMA WORKOUT 

1. ALTERNATE KETTLEBELL CLEANS (do not break you wrist like I did during your cleans – keep them straight – I had wrist problems)


2. DIVE BOMBERS


3. ADVANCED TUCK JUMPS – ARMS FOLDED ON CHEST


4. ABS SCISSORS


5. DUMBBELL CLEAN AND PRESS


6. SIDE LUNGES


7. SWISS/STABILITY BALL AB ROLL UPS


8. MEDICINE BALL SLAMS


9. RUN AND GUN WITH SPRAWL


10.BOSU BALL ALTERNATE KNEE STRIKES

Get your free 4 week Spartacus workout program at http://www.spartacusworkout.com
Get your Gymboss timer at – http://tinyurl.com/funk-gymboss
FunkMMA Strength and Conditioning Videos Website – http://www.funkmma.com
Funk Roberts Fitness – http://www.funkrobertsfitness.com

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