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
Showing posts with label Interval Training. Show all posts
Showing posts with label Interval Training. Show all posts
Monday, March 7, 2011
Tuesday, September 21, 2010
WEIGHTED VEST WORKOUT DEMO AT MMA EXPO
Funk Roberts demos different exercises that can be done with while wearing the MiR Weighted Vest at the 2010 MMA Expo in Toronto. Funk also went through the importance of Strength and Conditioning training for combat athletes and focused on using Interval Training as one of the most effective ways to achieve this.
MIR WEIGHTED VEST WORKOUT
http://www.mirweightedvest.com/
10 exercise circuit – perform each exercise without rest for 45 seconds each with 10 sec rest wearing MIR Weighted Vest.
Rest for 90 seconds and repeat circuit for a total of 3 rounds
1. SPRAWLS
2. PUSHUP TWIST KICK
3. TUCK JUMPS
4. PLANK TO PUSH UP
5. BURPEE (8 COUNT)
6. BEAR CRAWLS TO CRAB WALK
7. MOUNTAIN CLIMBERS
8. PLYOMETRIC SKATER JUMPS
9. PRISONER SQUATS
10. ALT BACK BRIDGE
WARRIOR CIRCUIT WORKOUT #1
5 Stations – perform each exercise for 1 minute and move to the next station
Rest for 1 minute and repeat for total of 3 rounds
Each round is 5 minutes of work
1. MEDICINE BALL SQUAT AND THROW – medicine ball
2. Push Ups with Perfect Pushup
3. One arm Kettlebell Swings – Alternate
4. DB 1-2 PUNCH - Punching bands
5. SLAM – old school medicine ball
Funk Roberts
http://www.funkmma.com/
MIR WEIGHTED VEST WORKOUT
http://www.mirweightedvest.com/
10 exercise circuit – perform each exercise without rest for 45 seconds each with 10 sec rest wearing MIR Weighted Vest.
Rest for 90 seconds and repeat circuit for a total of 3 rounds
1. SPRAWLS
2. PUSHUP TWIST KICK
3. TUCK JUMPS
4. PLANK TO PUSH UP
5. BURPEE (8 COUNT)
6. BEAR CRAWLS TO CRAB WALK
7. MOUNTAIN CLIMBERS
8. PLYOMETRIC SKATER JUMPS
9. PRISONER SQUATS
10. ALT BACK BRIDGE
WARRIOR CIRCUIT WORKOUT #1
5 Stations – perform each exercise for 1 minute and move to the next station
Rest for 1 minute and repeat for total of 3 rounds
Each round is 5 minutes of work
1. MEDICINE BALL SQUAT AND THROW – medicine ball
2. Push Ups with Perfect Pushup
3. One arm Kettlebell Swings – Alternate
4. DB 1-2 PUNCH - Punching bands
5. SLAM – old school medicine ball
Funk Roberts
http://www.funkmma.com/
Wednesday, September 1, 2010
MMA BEATDOWN WORKOUT VIDEO #3
MMA BEATDOWN WORKOUT #3
MMA BEATDOWN WORKOUT SERIES #3
http://www.funkmma.com/
5 Stations/Exercises
1 minute interval per station followed by 10 sec transition
Perform exercises at all 5 stations one after the other without rest
Rest 1 minute between rounds
Complete 3-5 rounds
MMA BEATDOWN CIRCUIT WORKOUT 3
Complete 3 - 5 rounds
1 Minute Intervals with 10 sec rest
Atl Kettlebell Swings - 24-32kgs
One Legged Burpees
Abs Spring Ups
Weighted One- Twos
Kick Outs
Get your Funk Gymboss Timer
http://tinyurl.com/funk-gymboss
MMA Fight Gear Kimurawear - GET 20% discount by putting "FUNKMMA" when you check out at - http://www.kimurawear.com/
FIGHT MONKEY MMA WEBSITE
http://www.fightmonkey.com/
Get your Iron Master Dumbbells
http://www.ironmaster.com/store/home.php
Funk Roberts
Get your FREE KBell Fighter MMA Workout Program at http://www.funkmma.com/
MMA BEATDOWN WORKOUT SERIES #3
http://www.funkmma.com/
5 Stations/Exercises
1 minute interval per station followed by 10 sec transition
Perform exercises at all 5 stations one after the other without rest
Rest 1 minute between rounds
Complete 3-5 rounds
MMA BEATDOWN CIRCUIT WORKOUT 3
Complete 3 - 5 rounds
1 Minute Intervals with 10 sec rest
Atl Kettlebell Swings - 24-32kgs
One Legged Burpees
Abs Spring Ups
Weighted One- Twos
Kick Outs
Get your Funk Gymboss Timer
http://tinyurl.com/funk-gymboss
MMA Fight Gear Kimurawear - GET 20% discount by putting "FUNKMMA" when you check out at - http://www.kimurawear.com/
FIGHT MONKEY MMA WEBSITE
http://www.fightmonkey.com/
Get your Iron Master Dumbbells
http://www.ironmaster.com/store/home.php
Funk Roberts
Get your FREE KBell Fighter MMA Workout Program at http://www.funkmma.com/
Tuesday, February 2, 2010
THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO
I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.
My friend Craig Ballantyne of http://www.turbulencetraining.com/ couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"
You know you wasting your time doing too much useless cardio when:
#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.
#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.
#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)
#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)
#4 - You hate doing it and dread your workouts more than a trip to the dentist.
#5 - The only thing you are losing is precious time - and not belly fat.
#6 - You go to the gym to watch your favourite television shows while doing cardio.
#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.
So must be asking yourself, "Okay Funk you got me, so now what do I do to burn the fat, strengthen the heart and increase my conditioning more effectively.
Well I have found the answer to the cardio training problem, high intensity interval training. I have used interval training for cardio a lot in the past to help me get ripped and increase my conditioning.
I love high intensity interval training. Whether you are a beginner or an avid gym rat, it not only does it break up the monotony of long boring cardio training at the gym, but it also burns more calories and fat much faster than other cardio exercises.
Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike. You can also use interval training with weights exercises, kettlebells, resistance bands, Tabata workouts...anything!
If you are a beginner, you can use interval training too. Take a look at this INTERVAL TRAINING WORKOUT FOR BEGINNERS - CLICK HERE FOR BEGINNER VIDEO
Check out this cool interval cardio workout next time you want to blast fat in the gym or at home.
On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Finish each interval workout with stretching the legs and your tight muscle groups only
Your total workout time should be 30 minutes.
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
My friend Craig Ballantyne of http://www.turbulencetraining.com/ couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"
You know you wasting your time doing too much useless cardio when:
#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.
#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.
#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)
#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)
#4 - You hate doing it and dread your workouts more than a trip to the dentist.
#5 - The only thing you are losing is precious time - and not belly fat.
#6 - You go to the gym to watch your favourite television shows while doing cardio.
#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.
So must be asking yourself, "Okay Funk you got me, so now what do I do to burn the fat, strengthen the heart and increase my conditioning more effectively.
Well I have found the answer to the cardio training problem, high intensity interval training. I have used interval training for cardio a lot in the past to help me get ripped and increase my conditioning.
I love high intensity interval training. Whether you are a beginner or an avid gym rat, it not only does it break up the monotony of long boring cardio training at the gym, but it also burns more calories and fat much faster than other cardio exercises.
Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike. You can also use interval training with weights exercises, kettlebells, resistance bands, Tabata workouts...anything!
If you are a beginner, you can use interval training too. Take a look at this INTERVAL TRAINING WORKOUT FOR BEGINNERS - CLICK HERE FOR BEGINNER VIDEO
Check out this cool interval cardio workout next time you want to blast fat in the gym or at home.
On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Finish each interval workout with stretching the legs and your tight muscle groups only
Your total workout time should be 30 minutes.
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
Wednesday, May 28, 2008
BURN FAT WITH INTERVAL TRAINING
BURN FAT WITH INTERVAL TRAININGI love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.
Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.
On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 13 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Your total workout time should be 30 minutes.
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
In order to get me through my cardio workouts I always Funk Jet Fuel Formula.
Infinit Nutrition and Funk Roberts have created a few workout formulas, to help you with you workout before, during and after. Try this Formula before your next cardio session.
Funk Roberts
Don't Rush the Beat
Wednesday, July 18, 2007
Funk's Mailbag
Hey Readers, I would like to introduce a new part of the Blog called Funk’s Mailbag. Every month I will choose 3 questions that have been sent in by you, the Reader. Please send in your questions and it may be featured in the Blog or in my soon to be launched monthly e-newsletter.
Question
Dear Funk, I am applying to become a member of the Police Marine Unit and one of the requirements is to complete six full chin ups. I can only do a half of one and havetwo months to train to complete the six. Do you have any suggestions or video tips to help me achieve my goal?
Feebleston
Answer
Well Feebleston this is a great question. The first thing I’m going to tell you is practice, practice, practice. Every time you go to the gym you should jump on the chin up bar and do as many as you can. You will find in time that the muscles being used for the chins will get stronger and you will be able to increase your reps in no time. If you are lucky, your gym may have a chin-assist machine that will allow you to add weight and help you while performing chin ups.
It’s best to try three sets of 12 chins with the assist machine, only after you have challenged yourself on the regular chin up bar.
I would also advise you to work on the supporting muscles as well. As those strengthen so will the amount of chins that you can do. The Biceps and Back are supporting muscles that you can focus on. Perform 3 sets of 12 Standing Dumbbell Curls for the biceps and 3 sets of 12 Seated Front Pulldowns for the back.
Good Luck!
Question
Well Feebleston this is a great question. The first thing I’m going to tell you is practice, practice, practice. Every time you go to the gym you should jump on the chin up bar and do as many as you can. You will find in time that the muscles being used for the chins will get stronger and you will be able to increase your reps in no time. If you are lucky, your gym may have a chin-assist machine that will allow you to add weight and help you while performing chin ups.
It’s best to try three sets of 12 chins with the assist machine, only after you have challenged yourself on the regular chin up bar.
I would also advise you to work on the supporting muscles as well. As those strengthen so will the amount of chins that you can do. The Biceps and Back are supporting muscles that you can focus on. Perform 3 sets of 12 Standing Dumbbell Curls for the biceps and 3 sets of 12 Seated Front Pulldowns for the back.
Good Luck!
Question
Funk, what are your thoughts on Cardio interval training?
Denise
Denise
Answer
Denise, I love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.
Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.
On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
Denise, I love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.
Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.
On the Stationary Bike:
5 Minutes: Level 1-4: Warm Up
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
Repeat the hi-low intensity intervals 7 more times and then cool down for 5 minutes. Your total workout time should be 30 minutes.
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
I hope this helps you Denise
Question
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.
I hope this helps you Denise
Question
Funk I want to increase the size of my chest and fast, can you help?
Concave Carl
Concave Carl
Answer
No problem Concave, I have the remedy for you. Try the below workout once a week for a month and they will be calling you Convex Conrad.
Lying Dumbbell Press – 3 sets of 10-12
Incline Lying Dumbbell Press – 3 sets of 10-12
Incline Machine Press – 3 sets of 10-12
Cable Cross Over – 4 sets of 12
Dips – 3 sets of 10
Make sure to warm up before each exercise and continue to lightly stretch the chest between sets. You must also increase the weight each workout so that you are continually challenging your muscles. Good luck Carl and let me know how it goes.
No problem Concave, I have the remedy for you. Try the below workout once a week for a month and they will be calling you Convex Conrad.
Lying Dumbbell Press – 3 sets of 10-12
Incline Lying Dumbbell Press – 3 sets of 10-12
Incline Machine Press – 3 sets of 10-12
Cable Cross Over – 4 sets of 12
Dips – 3 sets of 10
Make sure to warm up before each exercise and continue to lightly stretch the chest between sets. You must also increase the weight each workout so that you are continually challenging your muscles. Good luck Carl and let me know how it goes.
Subscribe to:
Posts (Atom)