This is a great 5 station, 10 exercise full body workout that implements kettlebell, Battle Bag, dumbbells and your bodyweight.
I can truly say this one was a tough sucker (you can hear that I am out of breathe after completing the 3 rounds) especially because you are loading up the kettlbell exercises with heavier weight and the weighted plyometrics added a challenge.
I implemented the new Battle Bag, a product that I am endorsing. In fact I have 3 Cardio Shredder Workout DVD’s as part of the Battle BAg MMA Workout Program, so stay tuned and grab your battle bag today. It will help you to burn fat and develop serious abs and core.
Okay enough of the product endorsement lets get to the workout. But before we do, one thing that I want to touch on is always planning and being prepared for your workouts.
Whenever I go to the gym, I seldom see one person with a workout paln written on a piece of paper. Instead I see a lot of guys and girls walking around aimlessly like ZOMBIE’S, not knowing what to do next…it’s so sad.
Why? Because they are NOT PREPARED…
If you want to be successful in your training and reach your goals, then you must plan your workouts, write them down (and not in your head), have a backup plan in case someone is using the equipment or weights you need and rate the workout at the end. (having a workout diary is great)
I NEVER go to the gym, or to my basement, or to the MMA training facilty without a plan…that goes for me my clients and workout partners.
PLAN, BE PREPARED AND BE SUCCESSFUL!
Alright, time to Workout!
SPARTACUS MMA WORKOUT – “THE KAWASAKI NINJA”
PERFORM AS MANY REPS OF EACH EXERCISE FOR 60 SEC FOLLOWED BY 15 SEC REST ONE AFTER THE OTHER UNTIL YOU COMPLETE ALL 10 EXERCISES
REST FOR 2 MINUTES AND REPEAT FOR A TOTAL OF 3 ROUNDS
KETTLEBELL LUNGE AND SQUAT PRESS – 16KGS
BATTLE BAG SIT THRUS
CROSS KNEE PLANK LEFT
DUMBBELL JUMP SQUATS – 35LBS per hand
SIDE TO SIDE PUSH UPS
KETTLEBELL SQUAT ROTATIONS – 16 KGS per hand
BATTLE BAG GET UPS
CROSS KNEE PLANK RIGHT
DUMBBELL SPLIT SQUATS – 35LBS per hand
MEDICINE BALL PUSH UPS
GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt
Train with Funk Roberts in your home…get your Battle Bag MMA Workout DVD and try to get through Cardio Fat Shredder Workouts with Funk – http://www.battlebag.com/
Team 12 Training Fitness and Sports Specific Training in Brooklyn, Ontario, Canada
Get over 100 free MMA workouts and nutrition videos at http://www.funkmma.com/
GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM AT http://www.spartacusworkout.com/
Thanks to Cam for the name of this workout