JUMP UP AND WINE CARIBANA WORKOUT VIDEO

CARIBANA WORKOUT VIDEO FOR GUYS AND GALS

The Caribana Festival celebrates its 43rd anniversary in 2010, it is the largest Caribbean festival in North America.

Caribana was created in 1967 as a community heritage project for Canada's Centennial year. Based on Trinidad Carnival, the Festival now also includes the music, dance, food and costumes of Jamaica, Guyana, the Bahamas, Brazil and other cultures represented in Toronto - the world's most culturally diverse city.

I thought it would be fitting to help those revellers look good while they dancing and prancing through the streets of Toronto tomorrow.

I have two great workouts; one for the guys that want to have the big arms and ripped chest when they take off those shirts in the hot sun.

For the women I have an awesome butt workout to ensure you have the tight behind, while they jiggle and dance to the music.

Now you are ready to FETE, have a great Caribana Weekend!

Biceps and Chest Workout


Do this workout before you leave for the parade and your arms will be ripping through your shirt.





Tight Butt Workout for Gals


If you are looking for this tight booty, perform this workout before you hit the streets and butt and men will thank you.




Funk Roberts

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!


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Funk Roberts

EVERY MAN NEEDS TO BE DOING THIS EXERCISE - VIDEO

FUNK'S MAN MAKER CURLS

FUNK’S MAN MAKER CURLS

DO 100 REPS FORWARD AND 100 REVERSE

NO NEED TO GO HEAVY – 20-30 LBS SHOULD DO

TARGETS
FOREARMS
BICEPS
SHOULDERS
CHEST
ABS/CORE

FUNK TIPS
USE KETTLEBELLS/DUMBBELLS
KNEES SLIGHTLY BENT
KEEP YOUR CORE TIGHT
CIRCLE THE KETTELBELLS SLOWLY
SQUEEZE BABY!

EVERY GUY NEEDS TO BE DOING THIS EXERCISE NOW!!!

LADIES MAKE SURE YOUR MAN IS PUMPING THESE OUT FOR YOU!!!

FUNK’S FANTASTIC WORKOUTS

I have assembled an onslaught of my favourite workouts that focus on each body part. Include one or all of these workouts in to your regimin to help reach your fitness goals.

ABS – FUNK 50
3 Giant Sets
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

SHOULDERS – CRAZY 28’s
3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

BICEPS - BICEPS BOMB
Incline Dumbbell Curl – 3 sets of 10 -12 reps
Standing Barbell Curl – 3 sets of 10 -12 reps
Preacher Curl (dumbbells or barbell) – 2 sets of 10 reps
Dumbbell Curls 21’s – 3 sets of 21 reps
Forearm Wrist Curls – 3 sets 15 reps

TRICEPS – TRIED, TESTED AND TRUE
Lying Barbell French Press – 3 sets of 10 reps
Triceps Press-downs - 3 sets of 10 reps
Triceps Dumbbell Kickbacks - 3 sets of 10 reps
Triceps Dips -Do 3 sets to failure

BACK - BACK BLAST
One Arm Dumbbell Bent Over Row - 3 sets of 10 reps
Seated Cable Row - 3 sets of 10 reps
Seated Front Pulldowns - 3 sets of 10 reps
Pull-ups - 3 sets to failure

CHEST - CHEST CRUSHER
Incline Bench Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 12 reps
Flat Dumbbell Press - 3 sets of 10 reps
Cable Cross Over - 3 sets of 12
Dips - 3 sets of 10 to failure

LEGS – SUPER LEGS
Squats - 4 sets of 8- 15 reps
Lunges - 3 sets of 10 reps per leg
Leg Extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Calf Raises – 3 sets 20 reps

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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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Exercise of the Week - Superset Bi's and Tri's

Superset: Standing Dumbbell Curl and Triceps Pressdowns

Are you looking to change up you arm workout and gain some valuable definition? Well Supersetting is the workout for you. What are Supersets you ask?

Supersetting is doing two different exercises back to back without stopping for rest. There are a number of benefits to supersetting.
1. Shocks your body by doing a different type of workout
2. Can get you out of the boring training rut, by doing something different
3. If your short in time, this is great way to maximize your workout
4. Add some muscle mass to your body
5. It gives you more of an aerobic exercise, which can help burn more fat

When supersetting, I always do so with antagonizing muscle groups, or push-pull groups. For example, perform Biceps/Triceps, Back/Chest and Quads/Hamstrings.

This week’s exercise is part of my Biceps and Triceps superset workout.
I usually perform this second in my set of exercises. Start with 10 reps of Standing Dumbbell Curls, ensuring that your shoulders are back, chest out and squeeze at the top of the movement. After you finish you last rep, move to the Pressdown machine and blast through 10 reps of Tricep Pressdowns once again keeping the shoulders back, chest out and squeeze at the bottom of the movement. Do 3 sets of this and rest assures you will see the definition take over your arm.

Funk Roberts
Don’t Rush the Beat!

Funk's Big Biceps Blast

Hey Bruthas tell me there is nothing like throwing on a tank or a tight t-shirt and having the ladies drool over your arms, and Sistas, take it from me, there is nothing like a women in a sleeveless dress, with beautiful toned arms.

Although the bicep is the smaller muscle of the two in the upper arm (triceps being the larger), it still gets the most attention from the gawking eyes around us. As you know, building muscle burns fat faster than anything, so the more muscle you have in the arms, the bigger the bicep peak for the men and the more pronounced the line between the biceps and triceps will be for the ladies.

Here are 5 of my favourite bicep exercises

1. Incline Dumbbell Curl – I love this exercise for adding needed size to the bicep
2. Standing Barbell Curl – a staple in any bicep building routine
3. Preacher Curl (dumbbells or barbell) – Larry Scott made this famous for helping him build the peak
4. Cable Curls – this is great to help isolate the muscle
5. Dumbbell Curls 21’s – this is the ultimate in ending off any intense bicep workout

There you have Funk’s Five Favorites to a Famous set of Biceps. Ensure you incorporate some of these exercises into your bicep routine and I guarantee you will see results in no time.

Don’t Rush the Beat
Funk Roberts