Get my NEW 4 Week Spartacus Bodyweight Workout Program and Nutrition Report FREE

GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

I just finished shooting 5 Exclusive Spartacus Bodyweight workouts for you. When I say “Exclusive” I mean you will NOT find these workout videos anywhere on the web except the Spartacus Bodyweight Workout Page.


Before I release this to the world, I wanted to give you direct VIP access to the workouts and the 4 week Bodyweight program EBook. Just my thanks for being a true Spartacus Workout supporter and fan

As a bonus you will also get, Fit to Eat Certified Nutritionist Laura D’s Report – “What to Eat on My Workout Days” Really amazing stuff

GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

http://blog.spartacusworkout.com/gift/

SPARTACUS " GET IT DONE" BODYWEIGHT WORKOUT





Here's what you'll get with the Spartacus Bodyweight Workouts for Fat Loss


• 5 Exclusive plus 2 Bonus Bodyweight Workout videos that you can download to your MP3 or IPOD

• Spartacus 4 Week Bodyweight Program Schedule

• Printable workout exercise lists for all videos

• Beginner-Intermediate- Advanced levels

• And much more!

GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

http://blog.spartacusworkout.com/gift/

Here is what you will learn from the Fit to Eat Nutrition Report

• The best foods to eat on your workout days and when

• List of foods that you should always have in your fridge

• Why you NEED Carbs in your diet

• Pre and Post Smoothie Recipes

• And more!



GET ACCESS TO THE SPARTACUS BODYWEIGHT WORKTOUTS AND FIT TO EAT NUTRITION REPORT

http://blog.spartacusworkout.com/gift/

Enjoy your FR EE gifts and train hard,

Your Friend and Coach

Funk Roberts

P.S. Please forward the link below to a friend and give them access to the Spartacus workouts and Nutrition info

http://blog.spartacusworkout.com/gift/

SHAPESHIFTER BODYWEIGHT 6-DAY WORKOUT AND DIET GUIDE

6-DAY FREE BODYSHAPING WORKOUT AND DIET PROGRAM

So I want to share this amazing bodyweight training system for Men and Women called the “Shapeshifter Bodyweight Training System” that my buddies Adam Steer and Ryan Murdock are about to launch.


They’re not ready to launch yet, but to generate interest, they’re giving away 6 days of their program so you can give it a test drive – you know “TRY BEFORE BUY”

GET YOUR FREE 6 DAY SHAPESHITFER BODYWEIGHT TRAINING SYSYEM GIVEAWAY CLICH HERE

As you know, I love bodyweight training and used it exclusively for 6 months as I prepare for my Professional Muay Thai fight last year in Thailand. I couldn’t believe how much fat I burned, how much lean muscle I gained and how much my overall strength improved.

In the Shapeshifter Training System, you will see a lot of the exercises that I use in my workouts including

- Mountain Climbers

- Kick Thru’s

- Hip Bridges

- Screwing Pushups

- and a lot more

GET YOUR FREE 6 DAY SHAPESHITFER BODYWEIGHT TRAINING SYSYEM GIVEAWAY CLICH HERE

Adam and Ryan are always on the cutting edge, not only with their training, but also their delivery of their programs, which I've also learned from and they've outdone themselves again.

They have included manuals, printable charts, instructional videos, and follow along videos.

With this FREE giveaway, you can get a few new exercises to add to your bodyweight training arsenal as well

Be sure to check it out and take advantage of this free giveaway. You don't have to buy anything, no catch and no strings attached and once you check it out I know you'll be glad you did.

Can you believe as of today over 50,000 people have grabbed a copy of this cool workout routine, so get yours.

GET YOUR FREE 6 DAY SHAPESHITFER BODYWEIGHT TRAINING SYSYEM GIVEAWAY CLICH HERE

How Funk Roberts Fitness uses Bodyweight Training

1. Bodyweight Training is a huge part my new Spartacus 2.0 Program and Workouts

2. Bodyweight Training is the basis of my Fitness Bootcamp program for Women

3. Bodyweight Training is an integral part of my MMA Strength and Conditioning Programs

Add bodyweight training to your regime this week.

Train Hard and Get It Done!

Funk Roberts

http://www.funkmma.com/

http://www.funkrobertsfitness.com/

http://www.spartacusworkout.com/

www.youtube.com/marcroops

www.facebook.com/funkroberts

ANGELA’S WORKOUT CHALLENGE – STRENGTH AND CONDITIONING (VIDEO)

ANGELA’S WORKOUT CHALLENGE

Angela (my fiancée) created this monstrous program as a way to combine your 5 km run (which you should be doing 4-5 times per day) with strength training (which you should be implementing, 2-3 days rep week).

All you need is a treadmill, kettlebell, dumbbells and barbell.. You will complete 3 full sets with no rest in between. The sets consist of a 1 mile run and circuit of exercises with specified reps. Now, you can break up the reps in the circuit however you want, for example 25 step up – 25 push ups – 25 spring up and repeat until you reach the prescribes reps.










Combine these and you have Angela’s workout modality. I love it because it has the run for cardio and resistance training targets the entire body, implementing plyometrics, power, muscular endurance, abs and core.

The workout will take you about an hour or less, but make sure you time it, so you can try to beat it the following week.

Angela has four pro Muay Thai fights (4-0) and was a champion bodybuilder so training hard is nothing new for her. Angela helped kick my conditioning through the roof and we had to find inventive ways to get me run because I HATE RUNNING. This is a great workout for those of us who hate long runs.

Anyways, try this workout at home, gym or your MMA training facility.

Stay tuned for more of Angela’s MMA workouts!


ANGELA’S "KILL YOU" FIGHTER WORKOUT

Perform the below workout with no rest in between set (just the time it takes you to get from the treadmill to the exercise area). You can also break up the reps and exercises within each set but complete all reps for all exercises


WORKOUT TIP: YOU CAN BREAK UP THE REPS OF THE EXERCISES 25-25-25 OR 33-33-33


SET 1

1 MILE RUN

100 REPS EACH

KETTLEBELL SWINGS

ABS SPRING UPS

PUSH UPS



SET 2

1 MILE RUN

100 REPS EACH

SEATED DUMBBELL PRESS\

DEADLIFTS

LEG LIFTS



SET 3

1 MILE RUN

STATIONARY GOBLET LUNGE

RUSSIAN TWISTS (ROW BOATS)

SPIDER CLIMBERS

DONE

LADY SPARTACUS AB WORKOUT

LADY SPARTACUS AB WORKOUT - Estella " Lady Spartacus" Hom is at it again, this time with the Spartacus Ab and Core Workout. See this workout and more in the upcoming Spartacus 2.0 Workout Program coming soon.



LADY SPARTACUS AB WORKOUT


I've been receiving several requests for more bodyweight workouts, so here is a simple fat burning ab workout that you can do using only your bodyweight. No equipment necessary and it can be done anywhere!

Based on the Spartacus Workout Challenge from Funk Roberts and Men’s Health Fitness Magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds of the same circuit or do what I sometimes do - combine it with a round or two of kettlebell moves.
Get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/



Watch for the next Lady Spartacus workout: An intense full body workout with kettlebells


LADY SPARTACUS AB WORKOUT


1. FROG MOUNTAIN CLIMBERS

2. LEG RAISES

3. KNEE IN/OUTS

4. SPEED SKATERS

5. SIDE PLANK ELBOW/ KNEE CRUNCH - 30 SECONDS PER LEG

6. SQUAT ALTERNATE SIDE PUNCHES

7. RUN AND HIT THE DECKS

8. ALT FRONT SIDE AND BACK KICKS

9. PLANK WITH ARM AND LEG EXTENSION

10. ONE LEG HEALTH LIFTS

BODYWEIGHT WORKOUT #4 VIDEO

FUNK MMA BODYWEIGHT WORKOUT #4 - VIDEO





FUNK MMA BODYWEIGHT WORKOUT #4

http://www.funkmma.com/

Funk Gymboss
http://tinyurl.com/funk-gymboss

10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest

Complete all exercises for 1 round
Rest for 1 minute and repeat for 2 more rounds


MMA BODYWEIGHT WORKOUT #4

BURPEE (8 COUNT)

PIKE PUSHUPS

PLYO LUNGES

PLANK KNEES TO OPPOSITE ELBOWS

PANTHER WALK

PRISONER SIDE LUNGE

TABLE MAKERS

BACK LUNGE WITH KICK

ABS SPRING UPS

MMA GETUP - GET DOWNS


Sign up for FREE MMA Workout Series with MMA Workout Videos, Nutrition Plan and Supplement Guide  -  http://www.funkmma.com/

BODYWEIGHT WORKOUT #3 VIDEO

MMA BODYWEIGHT WORKOUT #3

(Warning: Explicit Lyrics)


FUNK MMA BODYWEIGHT WORKOUT #3

http://www.funkmma.com/

Get your Funk Gymboss
http://tinyurl.com/funk-gymboss

10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
or Challenge Circuit 45 sec followed by 15 sec rest

Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds



MMA BODYWEIGHT WORKOUT #3
Complete 3  full rounds

HIT THE DECKS

HINDU PUSH UPS

PLYO SPLIT SQUATS

THAI PUSHUPS (KNEES TO CHEST)

TIGER CRAWLS

ALT FORWARD side lunge

MMA MOUNTAIN CLIMBERS (HIPS LOW)

PRISONER SQUATS

ANKLE GRABS

SIT OUTS


Sign up for FREE MMA Workout Series with MMA Workout Videos, Nutrition Plan and Supplement Guide - http://www.funkmma.com/


Funk Roberts

BODYWEIGHT WORKOUT VIDEO #2

MMA BODYWEIGHT WORKOUT #2




FUNK MMA BODYWEIGHT WORKOUT #2

http://www.funkmma.com/

Funk Gymboss Timer - Click below to purchase only $19.95
http://tinyurl.com/funk-gymboss

10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Challenge Circuit 45 sec followed by 15 sec rest

Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds

MMA BODYWEIGHT WORKOUT #2
Complete 3 full  rounds
BURPEE JACKS

DIVE BOMBERS

JUMP SQUATS

ALT LEG AND ARM LIFT

BEAR WALK

SINGLE LEG SQUATS (3 PER SIDE)

WALKOUTS

STEP BACK AND KNEE JUMPS

WINDSHIELD WIPERS

WINDMILL


Sign up for FREE MMA Workout Series with MMA Workout Videos, Nutrition Plan and Supplement Guide  http://www.funkmma.com/

Your Coach and Friend
Funk Roberts

WOMEN BOOTCAMP WORKOUT #4 (WORKOUT VIDEO)

FEN VS FUNK BOOTCAMP WORKOUT FOR WOMEN (VIDEO)

This is a great workout that you can do at home and is actual the Week 4 Workout from Fen vs Funk Bootcamp.  It's an awesome and challenging bodyweight workout.  Join over 600 women making incredible body transformation changes and sign up for the free click here:  FEN VS FUNK 4 WEEK BOTCAMP CHALLENGE FOR WOMEN


WORKOUT INSTRUCTION




FOLLOW ALONG DEMO




Fen vs Funk 4 Week Free Boot camp Challenge for Women.

Join for Free Today!
http://www.fenvsfunk.net/

Welcome to the Fen vs Funk 4 Week Free Bootcamp Challenge for Women. The online Challenge was created by two of Canada's Top Fitness Trainers, Fenley Fearon and Funk Roberts.

The goal of the challenge is to help women of all ages, races, shapes and sizes to embrace a healthier, fit lifestyle. Through weekly online workouts, nutrition plan, supplement tips and health and fitness information all the women that participant will have the tools to a flatter stomach; firm arms, legs and butt; lose some inches; increased energy and confidence and lose weight.
http://www.fenvsfunk.net/
 
 

THE BLACK DRAGON WORKOUT VIDEO

THE BLACK DRAGON WORKOUT (VIDEO)




THE BLACK DRAGON WORKOUT


PERFORM 3 SETS OF WORKOUT WITHOUT REST BETWEEN EXERCISES.
REST FOR 90 SECONDS BETWEEN SETS

THE BLACK DRAGON WORKOUT
PUSHUPS - 30 REPS - BODYWEIGHT
PULL UPS - 10 REPS - BODYWEIGHT
BARBELL BICEPS CURLS - 20 REPS – 60LBS
STANDING DUMBBELL SHOULDER PRESS - 20 REPS – 45 LBS
CHEST FLYES - 15 REPS – 40LBS
BARBELL SQUATS 20 REPS – 135LBS
INCLINE CHEST PRESS - 15 REPS – 70LBS
PARALELL DIPS - 20 REPS - BODYWEIGHT

　

THE BLACK DRAGON ABS WORKOUT
PERFORM 1 SET OF THE AB WORKOUT AS A FINISHER

HIP THRUSTS - 50 REPS
BICYCLE CRUNCHES - 50 REPS
SIDE CRUNCHES - 50 REPS
WIDE LEG CRUNCHES - 50 REPS


RON VAN CLIEF - THE BLACK DRAGON - WWW.RONVANCLIEF.COM

Kimurawear has joined forces with the Legend Ron Van Clief AKA Black Dragon, Ron is a 10th Degree Red Black Belt. Ron is known for his numerous roles in some of the most Classic Martial Arts of our time. For of his roles were in films like Black Dragon - 1974, Super Weapon - 1975, Kung Fu Fever - 1979 & Bamboo Trap - 1979 to name a few.

The respect Ron has earned in the Martial Arts World is amazing, in 1994 Ron entered into the UFC Octagon to face Royce Gracie, becoming the oldest competitor to date at age 51. At age 60 Ron entered his last competition before retiring by winning the All American Karate Championships at age 60. Kimurawear is very proud to have The Black Dragon as part of the Kimurawear Family, as we offer a fully lic. Vintage Apparel Line for this Legend.


PURCHASE YOUR BLACK DRAGON T-SHIRT TODAY - CLICK HERE  WWW.KIMURAWEAR.COM  

　

TRX SUSPENSION SYSTEM SUMMER GIVEAWAY

DOUBLE CLICK THIS VIDEO TO OPEN IN YOUTUBE WINDOW

Register on the right hand side and enter to win a TRX System courtesy of http://www.treadmillfactory.ca/


FUNK TRX PRO WORKOUT


3 Set - 7 Exercise Circuit – 30-10
Perform each exercise for 30 seconds followed by 10 second rest/transition one after the other. Rest for 60 seconds and repeat 2 more times for 3 total sets.

If you can’t go the entire 30 seconds, take a quick breather and then resume until your time at that exercise time is up. DON’T GIVE UP!

FUNK TRX PRO WORKOUT
1. TRX Single Leg Squat – 5 per side for 30 seconds
2. TRX Balance Lunge with Knee Strike - 5 per side for 30 seconds
3. TRX Chest Press
4. TRX Biceps Curls
5. TRX Back Rows
6. TRX Y Shoulder Raise
7. TRX Triceps Press

Funk Roberts S&M Workout Video

FUNK STRENGTH AND MUSCUALR WORKOUT VIDEO - SNEAK PEAK

I am currently in my Fitness Lab concocting up a delicious Strength and Muscular Workout Program that will be launched later this year. It’s going to be program for those people that want to gain serious size, strength and muscle. But I wanted give you a chance to sample a little of what this program will be all about...I can’t really talk anymore about it, but let the workout below give you an idea

Try it you’ll like it! – Leave your comments if you like this sample routine and stay tuned!

Funk S&M Workout – Chest, Biceps and Triceps

Supersets - 10,8,6,4 reps with 20 sec rest in between sets

A1 Flat Dumbbell Press (Heavy)
A2 Dive Bombers

B1 Standing Biceps Curl (Heavy)
B2 Kettlebell Bottoms Up or Hammer Curls

C1 Lying Dumbbell Triceps Extensions (Heavy)
C2 Close Grip Pushups

Funk Roberts

4 GREAT WORKOUTS FROM THE FITNESS TREASURE CHEST

FUNK ROBERTS WORKOUTS

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 funkroberts@gmail.com



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)

DAY 1
Workout – Chest, Back, Legs
Set 1
A1 Bench Press – 3x10
A2 Hindu Push-Up – 3x10
Set 2
B1 Front Pulldowns – 3x10
B2 Renegade Rows 3x10 (each hand)
Set 3
C1 Bulgarian Split Squats – 3x10
C2 One Legged Deadlifts – 3X10
Stretch


DAY 2
Workout – Shoulders, Biceps, Triceps
Set 1
A1 Standing Barbell Shoulder Press 3 x 10
A2 KB/DB Alternate Sots Press 3 x 10
Set 2
B1 Barbell Curl 3 x 10
B2 KB Bottoms-Up Curl or Hammer Curl 3 x 10
Set 3
C1 Standing Overhead KB/DB Press 3 x 10
C2 Triceps kick backs in push up position 3 X 10 (per side)
Stretch




FunkMMA Workout


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
2. Burpees
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
6. Crunches
7. Burpees

Get your GYMBOSS TIMER for all your workouts only $19.95

http://tinyurl.com/yllwjdt

 

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN VIDEO

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN

The new year has begun and it is usually a very busy first week.  The kids are back to school, you are back to work or university/college and it's tough to find time to go to exercise.  But you have to start exercising now or you will never start.

Well I have two great beginner bodyweight workouts that target the entire body.  You to use the workout twice a week at home, the gym or outside.  These will help get your muscles adapted to strength training before starting to use weights. 

If you are looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms or all of the above, this is a start.

Using bodyweight exercises are great, as you use more muscles during each movement especially your stabilizers.  The exercises you use in this workout will help you  build strength and burn more calories.


BODYWEIGHT WORKOUT #1





BODYWEIGHT WORKOUT #2




BEGINNER WORKOUT #1
Muscle Adaptation

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

WORKOUT #1
1.SQUATS 2 SETS OF 10 REPS
2.PUSH UPS 2 SETS OF 10 REPS
3.BACK EXTENSIONS 2 SETS OF 10 REPS
4.JUMPING JACKS 2 SETS OF 10 REPS
5.BICYCLE CRUNCHES 2 SETS OF 10 REPS PER SIDE
6.PLANK 2 SETS TO FAILURE





BEGINNER BODYWEIGHT WORKOUT 2

 Muscle Adaptation
Workout #2

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

1.LUNGES
2.DIPS
3.HIP EXTENSIONS
4.BURPEES
5.IN AND OUTS
6.BIRD DOG

 
 

DOWNLOAD YOUR FREE COPY OF THE "7 SECRETS TO LIVING A MORE FIT FIRM AND FAB LIFESTYLE"

CLICK HERE