How to Get a Firm Booty & Toned Arms Video

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FIRM UP YOUR TRICEPS

FIRM UP YOUR TRICEPS

The back part of the arm or triceps is one of the biggest problem spots for most women, but it doesn’t have to be. With these three exercises, a dumbbell and a bench/chair, in just four weeks you will begin to see and feel the jiggle in your arms firm up to become a solid foundation of muscle.

Dumbbell Kickbacks



1. Kneel or Stand over a bench/chair with one arm supporting your body and the dumbbell in the other hand with your arm bent at a 90 degree angle. Make sure your upper arm is parallel to the floor
2. Extend the dumbbell behind your head until your arm is straight
3. While keeping the arm parallel, squeeze your triceps for a count of 2 then control the weight back down

TIPS
· Keep your elbow close to your body during the movement and ensure your back is straight
· You can twist the weight at the top of the movement, for more of a challenge
· Increase the weight each time you do the workout


One Arm Behind the Head Dumbbell Press



1. Stand and hold the dumbbell in one hand and hold it behind your head.
2. Make sure your arm are at a 90 degree angle
3. Press the weight overhead until your arm is fully straight
4. Squeeze your triceps for a count of 2 then control the weight back to the starting position

TIPS
· Keep the elbow as close to your head as possible to ensure the focus is on the triceps
· Keep your body straight and tuck in your abs to engage the core
· Increase the weight each time you do the workout


Bench Dips



1. Sit on a bench or chair, grasping it on either side of your thighs.
2. Support your weight a walk your feet away from the bench until they are straight.
3. Lower your body until your arms are parallel to the floor
4. Push up until your arms are fully extended and squeeze for a count of 2 then return to the starting position

TIPS
· Do not let your butt touch the ground at the bottom of the movement
· Grab another bench and put your feet up off the ground, to really give your triceps a workout

Funk Firm It Up - Triceps Workout
1. Dumbbell Kickbacks – 3 sets of 15 reps
2. One Arm Behind the Neck Dumbbell Press - 3 sets of 15 reps
3. Bench Dips - 3 sets of 10 reps

Perform this workout 1-2 times per week for 4 weeks, with at least 48 hours rest in between your workouts and you will add strength and get that hard to achieve firm horseshoe on the back of your arm.

Funk Roberts
Don’t Rush the Beat

TONE ABS AND ARMS WITH KETTLEBELL RIBBON SWING

The kettlebell is my favourite workout tool to shed fat and strengthen my muscles. Kettlebell expert Estella Hom from http://www.kettlebellpros.com/ , demonstrates a great move to tighten the abs and tone the arms.

"After having my daughter. Estella and her KettleBell expertise got me back into great shape in less than 2 months!" Tanya Muzzatti

Get your Kettlebell Fat Loss Workout Book Now!

FUNK ROBERTS PUSH UP CHALLENGE

The Perfect Push-Up – Drop and Give Me Ten!

I am not too sure how many of you have seen the commercial for the PushupPro or the Perfect Pushup, which are two handles that you use to help with your pushups. Truth is you don’t need handles to help you develop the perfect pushup, what you need is to start doing them.


The pushup is the ultimate barometer of fitness and one of the basic and most common exercises for the human body. Pushups are a superb exercise that uses the body’s own weight to build a sound fitness foundation. It benefits the entire body, engaging muscle groups in your chest, hands, forearms, biceps, triceps, shoulders, traps, upper and lower back, abs, glutes, hamstrings, quads, calf, feet, your core, stability, your heart muscle and it will even clear your mind.

The great thing about the pushup is that you can do it anywhere, anytime and you can do them completely free.

Pushups can also contribute to better posture and help protect your back from injury and strain. According to Philadelphia-based author and back-pain specialist Dr. Jolie Bookspan, by practicing perfect form while executing pushups, and applying that same form to your upright stance, you may not only stand taller and straighter but you’ll reduce the potential for back pain.

She cautions against the common mistake of allowing the back to arch and sag, putting pressure on the lower back. Try shifting the burden to your core by tucking your hips, flattening your back and contracting your midsection.


The Movement
Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Tips
1. Elbows must be fully extended at the start and end of a pushup, forefoot or toes on floor; legs, hips and back straight.
2. Commonly, people don’t make a deep enough descent. Your chest should be slightly lower than parallel to the level of your arms
3. To test your form, have someone make an upright fist and position it below your chest. Your chest should make contact with the fist.
4. Avoid half-pushups, a common error caused by fatigue.
5. Inadequate reps are usually due to a lack of strength endurance, which can be built up over time by executing pushups properly and doing multiple upper body exercises to increase strength.

The Funk Roberts Push Up Challenge

Now that we know the benefits of the pushup, now I would like to challenge my blog readers, Facebook and MySpace Fitness group, friends and family members to complete at least 10 full, proper push ups by the end of April. The test date will be May 8, 2008.

How am I going to that you say, well we are going to practice over the next 6 weeks and by the end, I guarantee you’ll be able to do at least 10 pushups, even if you have never done them before. But you have to work at it and practice. The benefits will be countless.

The Training Program

Before you start with the pushups training program, you must take a test to see where you are and where to start and how to plan your pushups training program. Take the amount of pushups you could do and pick the appropriate category to start

The Beginner
You have never completed a pushup before. You can start with Wall Pushups to help start to develop strength.


shot at System Fitness

Lean against wall with hands shoulder-width apart, and feet together.
Keeping your body straight, slowly lower until your nose touches the wall.
Push back to starting position.

Week 1 – Wall Push-Ups - 5 Days – 3 sets of 10 or Failure – 60 second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 3 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
May 8 – 1 Set 10 Perfect Push Ups
Try to Increase your reps every workout during the week

The Intermediate
you have completed up to 5 in the past, but have a problem with one. You can start with Modified Push Ups (Knee Push Ups) This exercise is a precursor to the pushup and should be used to get the strength to do a traditional pushup.


shot at System Fitness

Get down on your knees and bend forward towards the ground resting your hands under the shoulders. Push up with the arms lifting the body off the floor. You may move the hands slightly in any direction to make it more comfortable. Lower and repeat.

Week 1 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days – 3 Sets of 15 or Failure – 3- Second Rest
May 8– 1 Set 15 Perfect Push Ups
Try to Increase your reps every workout during the week

The Advanced
You can do you to 20 pushups. You are going to practice daily to reach 50 pushups



Shot at System Fitness

Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Week 1 – Perfect Push Ups – 5 Days – 3 sets of 15 or Failure – 60 Second Rest
Week 2 – Perfect Push Ups – 5 Days – 3 sets of 25 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 35 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 45 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 50 or Failure – 60 Second Rest
Week 6 – Perfect PushUps – 5 Days – 3 Sets of 55 or Failure – 3- Second Rest
May 8 - 20 or more Perfect Push Ups


The Expert
You can do 50 and want a challenge. You can try a variety of different types of pushups to challenge yourself – see video

Practice different types of Push Ups seen in the video below
May 8 – 10 Perfect Push Ups and 10 Alternate Push Ups – Your Choice.

Send or Upload the video on the Funk Roberts Fitness Facebook Group.


I believe, push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching, all in one exercise.

I think we can be the fittest bunch of readers and Fitness Groups on both Facebook and MySpace. Also include your friends and family. Kids can benefit from this challenge and it is always easier and more fun when you can do this with someone you love.

Good Luck to all. I think in total we can accumulate 10,000 Push Ups in one day …wow is that a Guinness World Book Record?

Enough talk - NOW DROP AND GIVE ME TEN!

Funk Roberts
Don't Rush the Beat!
Facebook Fitness Group

A Little Motivation

ARM YOURSELF WITH THESE EXERCISES FOR SEXY ARMS

Ladies, with spring here and the warm weather around the corner, sculpting your triceps and biceps are essential to looking great in those sleeveless shirts and dresses. Training using supersets are a great way to achieve the toned look.

Supersets are completing two exercises back to back. With this routine you will do one bicep exercise followed by a triceps exercise. You will want to perform high reps with very little break between supersets.

Make sure to also add a balanced diet, supplementation and cardio to help burn the unwanted fat. Include this routine in your workout and watch those arms go from Blah to Beautiful.

SUPERSET 1
Triceps Pushdowns 3 sets of 15,12,10 reps
Standing Barbell Curl 3 sets of 15,12,10 reps

SUPERSET 2
Lying French Press 3 sets of 15,12,10 reps
Seated Dumbbell Curls 3 sets of 15,12,10 reps

SUPERSET 3
Concentration Curl 3 sets of 15,12,10 reps
Dumbbell Kickbacks 3 sets of 15,12,10 reps

Funk Roberts

Don't Rush the Beat

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TRIed, Tested and True

TRIed Tested and True!
If there is one body part both women and men can benefit from building, it’s the triceps. Since it’s the largest muscle in the arm, building it can give men “THE BEACH IS OVER THERE ARMS” and for women, it can harden up the ole flabbiness under the biceps.

Me, I don’t really have a specific routine as much as I have a philosophy. Train to get that Phenomenal Pump and feel my triceps swell up to their max with new mass and hardness. You all know what I’m talking about.

I’m not one to waste my reps. If any of you have ever pumped up anything…your bike tires when you were a kid, or an air hammer compactor during your summer construction job, then you know the satisfying feeling of building that pressure to the point where it is full, solid and ready to burst…that’s the sensation I need in my muscles.

For triceps I usually choose 4 exercises and hit them one set at a time.

1. Lying Barbell French Press (pictured above)
I start my routine with this mass building exercise. Lie on a flat bench with a narrow grip on the barbell. Hold the barbell over your face with arms extended. Slowly lower bar by bending elbows and bring the bar to the top of the forehead. Then BLAST up to the starting position and immediately start lowering bar back to the forehead, keeping the tension on the Tri’s. I do 4 sets of 10 reps focusing on keeping the tension on the muscle.

2. Triceps Pressdowns

This is the second exercise in this routine. These can be done with a straight or bent bar on an upper pulley, such as a Lat machine or one side of a Cable Crossover machine. Stand with your feed directly under the bar and take one small step back. Use an overhand grip (palms down) and keep your upper arms tight to your sides. Press the bar down until your arms lock out at the bottom, then let back up slowly. The motion is the opposite of a biceps curl. One key to this exercise is to roll your shoulders back and stick your chest out and FEEL the muscle pump.
3 sets of 10 reps will be fine.

3. Triceps Dumbbell Kickbacks (pictured above)

I see so many people not performing this exercise to its full potential. I love this one and can blame this for the great definition in my triceps. Kneel over bench with arm supporting body. Grasp a dumbbell. Position upper arm parallel to floor, I even bring the elbow nice and high so that I ensure to get that burn and pump feeling. Extend your arm until it is straight. Return and repeat. Make sure to alternate arms then a quick rest (20 seconds) Do 3 sets of 10 reps each arm for maximum pump. I don’t go very heavy here, in fact I use very light weights and make sure I perform them nice and slow.

4. Triceps Dips

Mmmmmmm, my all time favourite triceps exercise. As a side, I do not just limit this exercise to my arm workout. Nope, I usually finish every workout, be it Back and Shoulders, Legs, Chest, whatever, with this Pump Master. Jump on the dip machine with both arms extended straight, then lower your body til your elbows are at a 90 degree angle and blast back to the starting position. Do 3 sets to failure and this will ensure that your Tri’s will be ready to burst.

Well that’s a typical Funk Roberts triceps workout. Remember focus on the pump, keep the shoulders back and the chest out, make sure there is constant tension on the triceps while doing the exercises and very little rest in between sets (20sec – 1 min). Follow this and that flat tire will be pumped up and ready for action.

Funk Roberts

Don't Rush the Beat!

(pictures taken at System Fitness)

Improve your Golf Game with these Exercises

FORRRRRRRE!

The weather is great, big executives entertain their clients on the links and kids, women and men all over the world are hitting the driving range. For those of you who want to add some valuable yards off the tee and avoid those nagging golf injuries, here are some great exercises that will help you win the battle against Tiger Woods.


1. BACK
Back is one of the best exercises for golfers. Nearly every muscle in the back is employed during a swing. Seated Rows are a great way to strengthen the back. Three sets of 10 reps here will do the trick.

2. ARMS
Strengthening your arms, triceps and shoulders will help you to increase the length of tee offs and other long range shots. Bicep curls, triceps dips and light shoulder dumbbell presses all at three sets of 10 reps is what Dr Funk prescribes.

3. LEGS
The best golfers will tell you that without a solid base, their swing would crumble. Balance and strength in the thigh, calf and glutes will lead to a powerful, fluid swing.
Squats at three sets of 10 reps could not be any better to you with the foundation.

4. ABS
The rotation of the torso is enhanced by strong abs. Ab Crunches - three sets of 10 (try to increase reps every workout) will not only help with the swing, but you will also get that 6 pack that we all aspire to get.



It’s important for the golfer to complete a stretch that corresponds to the muscle he or she is working after doing their reps. And contrary to my workout beliefs, golfers should not use heavy weights. You can risk injury and get a bit too bulky for the sport.

There you have it. Whether you are preparing for the PGA/LPGA Championships, your local Golf Club Tournament or you just want to improve your game, strength training is essential not only to increase your power, but also longevity in the sport.
See you all at Augusta.




Have a healthy day and Don’t Rush the Beat!

Funk Roberts

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Funk Roberts Training Split

Many people ask me "FUNK, what is your training regime?" or "FUNK, what body part do you workout and when?" Now depending on the type of person you are, you may workout your chest and triceps on the same day, or back and biceps. Everyone is different; you just have to find what works for you. Over the years I’ve played with many combinations but what I am going to describe to you below is what works best for me.

Day 1 - Chest, Abs and Cardio.
I like to do chest by itself, cause for me this is an important part of my body and I like it to look big and ripped. For that I need to spend a little more time and I do a few more exercises then I would with other body parts. I’ll quickly do some abs and then hit the cardio machine of my choice.

Day 2 – Legs
This body part deserves a day on its own, on the account that it’s the biggest and all. I do jump training here as well so I don’t like to overload with other body parts.

Day 3 – Rest
Midweek I take a off so my muscles can rest and grow

Day 4 - Arms, Abs and Cardio
I like to couple the biceps and triceps. As antagonizing muscles, I can ensure that both body parts can get the maximum workout they require. I will hit my abs again with different exercises from the beginning of the week and then back to the cardio machines.

Day 5 – Back and shoulders
With my biceps a little spent from the day before, I like hitting the back so I make sure that my back is doing most of the work and not the bi’s. Shoulder finishes off the week and I don’t have to necessarily go heavy, because we know the shoulders did a lot of work throughout the week.

Day 6 – Cardio
Here I’ll choose a lifestyle exercise, whether its beach volleyball, roller hockey, or playing football with the yutes, I’ll do my best to stay outside and do something fun.

Day 7 – Rest and Relaxation

That’s all folks a typical training split for Funk Roberts. I like to change up the exercises every week to keep my muscles guessing. Remember to get a quick 5 minute warm-up before your workout to get the blood flowing and stretch it up after to keep those muscles elongated so that they continue to grow. This works for both women and men.

Funks Training Split
Day 1: Chest and Abs - Cardio
Day 2: Legs – Jump Training and Squats
Day 3: Off
Day 4: Arms – Biceps and Triceps - Cardio
Day 5: Shoulders and Back
Day 6: Cardio
Day 7: Off

Remember, Don't Rush the Beat!