BURN MORE FAT DOING LESS CARDIO WITH INTERVAL TRAINING

BEST CARDIO WORKOUT FOR FAT LOSS

There is nothing more frustrating than watching countless people at the gym wasting their time doing 45-60 minutes of cardio on the treadmill, elliptical, stationary bike or stair climber.


It’s amazing how many people think they are actually burning fat and calories by doing something that is so ineffective. Let me start by letting you know that there is a way ou can achieve 9x more effective at burning fat results by changing up your cardio and intensity.

The key is doing a workout that allows you to burn calories and fat hours after you have finished.

Imagine being able to burn fat 36 hours after your workout by cutting your cardio workout in half?

Well you can by using the HIIT or High Intensity Interval Training method. This method of training, when done correctly, produces what is called EPOC (Excess Post Workout Oxygen Consumption) which oxygen (EPOC) used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervations and anabolism.






FUNK INTERVAL CARDIO WORKOUT


During our training, Angela and I would do the following workout on our cardio and conditioning days which was twice per week. We still had to do the regular runs 5-6 times per week, but these were the interval training days.


Warm Up

3-5 km runs on the treadmill

10 rounds of interval training on the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:00 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:00 minutes: Level 1 at above 80 rpm
Repeat 5 more times for 10 total

Stretch

Add this workout two times per week when you are training for a fight or three times a week if you want to burn fat and lose weight

Below I have posted the “7 Signs You Are Doing Too Much Cardio” or useless anyway, so check out if you qualify



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.)

#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.

Funk

NEW MMA WEBSITE LAUNCHED, DEDICATED TO STRENGTH AND CONDITIONING FOR MMA ATHLETES AND EXERCISE ENTHUSIASTS

More information can be found online at http://www.funkmma.com/


The new Strength and Conditioning website is dedicated to helping athletes gain the information they need to be in top condition for fights, training and fat loss. This extraordinary site offers users 100% free videos.



FOR IMMEDIATE RELEASE

Toronto, Ontario Canada October 9, 2010 – The new Strength and Conditioning Videos website is dedicated to helping athletes gain the information they need to be in top condition for fights, training and fat loss. This extraordinary site offers users 100% free videos including:

- Workouts;
- Training;
- Diet and Nutrition;
- Featured Trainers;
- Fighter Interviews,
- MMA Products and so much more.

FunkMMA is the creation of former professional volleyball player turned Fitness Trainer, MMA Conditioning Coach and Muay Thai Fighter. Funk Roberts says, “The mission of the website is to provide a single place for all MMA athletes to get the training information and videos they need to be the best conditioned fighter they can be."

Funk trained in Thailand last year and met a lot of MMA fighters that were struggling with putting together workouts to help with their strength and conditioning as a supplement to their MMA training.

He also found a lot of the athletes did not have the proper guidance for diet and nutrition. Funk adds, "I want FunkMMA to provide visitors 100% free on-going, updated training advice, workouts, nutrition and exercises from myself as well as other featured trainers."

Funk has over sixty videos on YouTube approaching a million views and wanted a place to consolidate them all with the weekly updates.

Funk is keenly aware of how frustrating it can be surfing the web for good workouts with limited success. In fact, there are very few that will incorporate all the training requirements as FunkMMA will.

FunkMMA brings in depth knowledge of high level training in order to be successful with the MMA discipline.

Funk, a fitness trainer and entrepreneur is currently getting his MMA Conditioning Coach Certification through the MMACA and is training for a professional Muay Thai fight in Thailand. He is well known by his many followers as an innovator, providing new focused workouts and programs. Funk does this because he is a big supporter of knowledge sharing and wants to be sure he is bringing the best MMA training information to visitors of the website.


The Featured Trainer section brings the best MMA trainers in the world under a single section of the website providing his visitors with top training exercises, workouts and techniques.

FunkMMA will also have a Facebook Fan Page that will host updates, allow users to upload pictures, share comments and in the future, host weekly Q & A sessions.

If you are a Fitness Trainer or MMA coach, there is a section especially for you to grab workouts and exercises that can be leveraged for your athletes, clients or boot camp circuit programs. Additionally, there will be contests, special MMA product discounts and giveaways.

This is an awesome site with lots of incredible MMA training information and the access is FREE to everyone all over the world.

More information can be found online at http://www.funkmma.com/




http://www.funkmma.com/



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/

MUAY THAI STRENGTH AND CONDITIONING CIRCUIT

LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT




Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU WILL BURN A TON OF CALORIES AND FAT!!!!!


LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT

Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, Plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU BURN A TON OF CALORIES AND FAT!!!!!

You will burn way over 1000 calories and continue to burn fat for 24-36 hours after completing this at a high intensity.

22 STATIONS

1 Minute of work followed by 30 seconds of skipping followed by 30 second rest/transition

MOUNTAIN CLIMBERS - Knees outside elbows
ALTERNATING BOSU BALL KNEES
SLIDE BOARD SPRAWLS
HINDU PUSH UPS
MEDICINE BALL SQUAT AND OVERHEAD THROW
ALTERNATE SIDE MEDICINE BALL SLAMS
ALTERNATING BOSU BALL FRONT TEEPS
LEBERT SYSTEM LEG CIRCLES - CLOCKWISE (30 SEC) COUNTER CLOCKWISE (30 SEC)
FLUTTER KICKS - SCISSORS - LEG RAISES 20-20-20
PLANK
HEAVY BAG PUSH AND CATCH
HEAVY BAG FREESTYLE
JAB AND KICKS
ROMAN CHAIR WALL SIT
SPEED BAD - 3 COUNT
MEDICINE BALL SIT UPS
HEAVY BAG RUN AND PUNCH
JAB-CROSS- SPRAWL (1-2 SPRAWL)
HEAVY BAG ALTERNATING KNEES
LEBERT HURDLE JUMP AND CRAWL THROUGH - CRAWL ON ELBOWS AND TOES
MEDICINE BALL PLYO BURPEES
BATTLING ROPES - SMALL WAVES 30 SEC - LARGE WAVES 30 SEC



http://funkmma.com/

http://lannamuaythai.ca/

FUNKMMA SUPER BAD AB WORKOUT VIDEO – PART 1 AND PART 2

SUPER BAD AB WORKOUT VIDEO

For an MMA fighter having strong abdominals is arguably the most important muscle because they stabilize your entire body, protect you from viscous body blows and while they don't generate as much power as the other muscles, they're still incredibly powerful.

But having strong abdominals is not just for a fighter, even you can too benefit too.

Strong abs improves your posture by helping you stand up straighter and taking unwanted strain off your back.

You can decrease the risk of back injury. Your strong abs helps to take some of the load when lifting heavy objects.

Playing sports or doing other athletic activities exposes you to many injuries liked pulled abs. Working the abs and making them strong will decrease your chance of injury.

My Super Bad Ab Workout is broken into two parts. Part 1 is to be performed on Monday and Thursday and Part 2 can be done Tuesday and Friday.

This workout is an 8 exercise interval circuit... FYI - I LOVE MY INTERVAL CIRCUIT TRAINING WORKOUTS.

You will need your Gymboss Interval Timer to set the timer to 30 seconds of work followed by 5 seconds of rest. Complete all 8 exercises without rest for one round. Rest for one minute and then repeat for a total of 3 rounds.

It’s tough and you may have to work up to making it through the complete workout, but don’t give up, keep working hard and you will have Super Bad Abs.

NOTE: in order to see the six-pack underneath the fat you may have in your midsection, you must have a clean diet – check out this nutrition plan.

Add this workout to the end of one of my Funk Roberts Interval Training Workouts or your training regime

Super Bad Abs Weekly Routine:


Monday: Super Bad Abs Part 1
Tuesday: Super Bad Abs Part 2
Wednesday: Rest
Thursday: Super Bad Abs Part 1
Friday: Super Bad Abs Part 2
Saturday: Rest
Sunday: Rest

SUPER BAD AB WORKOUT PART 1




SUPER BAD AB WORKOUT PART 2




SUPERBAD AB WORKOUT PART 1


8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round

Rest for 1 minute and repeat for 3 complete rounds

EXERCISES
IN & OUTS
UNICYCLES FORWARD
REVERSE UNICYCLES
UP AND OVER'S
FUNKY FROGS
BICYCLES CRUNCHES
SCISSOR KICKS
HIP HOP RAISES


SUPER BAD AB WORKOUT PART 2

8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round

Rest for 1 minute and repeat for 3 complete rounds

CRUNCHES
LEFT SIDE OBLIQUE CRUNCHES
RIGHT SIDE OBLIQUE CRUNCHES
LEG HOLDS -- 3 INCHES OFF GROUND
LEG HOLDS -- OPEN AND SHUT
LEG CIRCLES CLOCKWISE
V-UP -- RIGHT HAND TO LEFT LEG
V-UP -- LEFT HAND TO RIGHT LEG

RECEIVE 20% OFF ALL KIMURAWEAR FIGHT GEAR AT HTTP://WWW.KIMURAWEAR.COM - PUT FUNKMMA WHEN YOU CHECK OUT

 

 

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 #2 VIDEO

MMA BEATDOWN WORKOUT #2 VIDEO




MMA BEATDOWN WORKOUT SERIES #2


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 2

Complete 3 - 5 rounds

1 Minute Intervals with 10 sec rest



Kettlebell Leg Blast (Squat- forward lunge-reverse linge - switch)- 24-32kg

Oblique Rollouts

Dumbbell Snatch - 50lbs

Sprawls

Thai Pushups (Knee to chest, Knee to Elbow, Knee to Opposite Elbow)



Get your Funk Gymboss Tmer

http://tinyurl.com/funk-gymboss



MMA Fight Gear Kimurawear - GET 20% discount by putting "FUNKMMA" when you check out at - http://www.kimurawear.com/



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/

KILLER MMA CIRCUIT WORKOUT

KILLER CIRCUIT WORKOUT

What an awesome workout I had this evening.  Thought I would share the craziness that went down at the gym - Try it for yourself...the video will follow. 

BTW, you do not have to be a fighter to do these workouts...if you want to burn fat, increase strength and be in the best shape of your life, then these are the workouts you should be doing,  Male or Female.

I created this workout to help with my hip and punching power. 

Here's how it went down:

6 Exercises - 45 seconds of work followed by 15 seconds of transition.  Perform each exercise one after the other and then rest for 1 minute.  Perform 3-5 sets (I did 5 sets)

I staked out the gym and then prepared all the stations so I could easily transition to each exercise

You will need your timer - Click here to get your Gym Boss Timer  for $19.95

Exercises/Stations - 45 sec of work followed by 15 seconds to transition

1. Land Mine Twists (it's that bar in the corner with plates on them, used to be used for rows)
2. Bench Jumps (use your arms to help you explode upwards onto the bench)
3. Seated Rows with Rope Handle (great exercise to develop a strong grip, along with back of course)
4. Thai Push Ups (knee to chest, knee to elbow, knee to opposite elbow, then switch legs)
5. Jab-Cross (with 2-5lbs dumbbells as fast as you can with good form)
6. Sprint on Treadmill  

 Now here is a modified workout you can do if you do not have or know the above exercises

1. Standing Plate Twists (keep your core tight and move the hips side to side holding a plate straight out in front of you)
2. Burpees (make sure you explode up with each set)
3. Standing Alternate Bent Over DB Rows
4. Push Ups (switch up pushups variations)
5. Alternate Hooks (with 2-5lbs dumbbells, move those hips when throwing the hook)
6. Skipping

If you are not dying after this workout, then you didn't work hard enough or your rested too long.  ALWAYS WORKUOT WITH FULL INTENSITY (90% at least)

Funk Roberts
http://www.funkmma.com/

MMA BEATDOWN WORKOUT SERIES #1

MMA BEATDOWN WORKOUT SERIES #1 - VIDEO
This is a great workout that anyone can try




MMA BEATDOWN WORKOUT SERIES #1
http://www.funkmma.com/


5 Stations/Exercises
1 minute interval per station
Perform exercises at all 5 stations one after the other without rest

Rest 1 minute between rounds
Complete 3-5 rounds


MMA CIRCUIT WORKOUT

Complete 3 - 5 rounds

1 Minute Intervals

1.Two-Arm Kettlebell Swing - 24-32kg

2. Mountain Climbers

3. AB Rollouts

4. Dumbbell Squat and Press - 40-50lbs

5. Skipping



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


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/

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

PLYOMETRICS AND SPRINTS FOR MMA (VIDEO)

PLYOMETRICS AND SPRINTS FOR MMA
www.funkmma.com





Do you want to know what is hands down the single most important physical attribute you need as a mixed martial artist? Frank Shamrock summed it up nicely when he said “Conditioning is your best submission hold.” When it comes to MMA, conditioning is definitely King!

There’s no question that strength, flexibility, power, and explosiveness are all important for mixed martial artists. However, they all take the back seat when it comes to conditioning. Your MMA workout must have a heavy emphasis on conditioning because once your gas tank is empty, your strength, flexibility, and power don’t mean a whole lot.


Try this workout before you train, on its own or end of a session with it. This workout is very labour intensive and requires a lot of energy expenditure. I would start with a 3-4 km run before starting this with a good stretch afterward.

HURDLE JUMPS TO SPRINTS -
10 Total Rounds



Purpose of this workout is to jump over 4 hurdles off two feet and immediately sprint for 45-50 yards

10 Rounds
 
Plyometrics Hurdles followed by 40 yard Sprints (walk back to the hurdles and explode!!!!!)



Hurdle Jumps
Set up 4 hurdles (Lebert Equalizer) so that you have enough room in between to continuously jump over each one. You will jump over each hurdle one of three ways:

Beginner - Jump over the hurdle. Stabilize the body and then proceed to jump over the next hurdle.

Moderate - Jump over the hurdle then take one or two double hops and jump over the next hurdle.

Advance - Continuously jump over the hurdles...

Funk Tip - Make sure you use your arms to help you explode over the hurdles

 
Sprints

Running plays a great part in MMA and Thai boxing training, however its benefits are gained though an array of different running methods in order to develop leg strength, speed, endurance, stamina and develop good cardiovascular health.

Sprints develop explosive speed; it produces fast twitch muscle, which is good for executing fast kicks and reflexes

When sprinting, your breathing pattern should be rapid and deep so getting large volumes of oxygen into the lungs and the carbon dioxide that causes the lactic acid to be produced, out.

Now you have a new dimension to add to your MMA workouts. Apply this workout to your regime and you can have tremendous explosive conditioning as your ally every time you step into the ring or on the mat.

Your Friend and Coach
Funk Roberts
http://www.funkmma.com/
http://www.funkrobertsfitness.com/
http://www.lannamuaythai.ca/

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  

　

KBELL FIGHTER MMA WORKOUT #4 - VIDEO

KBELL FIGHTER MMA WORKOUT #4 - VIDEO




50-10 Intervals - 5 exercises - 3 rounds total
50 seconds of work followed by 10 seconds of transition to next exercise
Conduct all 5 exercises for 1 round and rest for 2 minutes - repeat for 3 total rounds

5 exercises - 5 minutes total - Don’t forget to set your Gymboss Timer

KBell Fighter MMA Workout #4
1.KB Side Swings (5 per side)
2.Two KB High Pull
3.KB Meet the Queens
4.KB Alternate Floor Press
5.Skipping
 
 
The KBell Fighter MMA Workout Series is 5 kettlebell workouts designed to help make the MMA fighter become the strongest and the best conditioned athlete in the ring.


I know these workout alone will not make up for the hours of techniques, sparring and mat work that the athlete does, but these workouts will definitely increase your strength, power, agility, and cardio.

3 programs
1. For the MMA Fighter preparing for a fight
2. For the 3 day a week MMA enthusiast
3. 5 week KBell Fighter Workout Program - Get Ripped Like a Fighter

GET FREE ACCESS TO THE KBELL FIGHTER WORKOUT SERIES - http://www.funkmma.com

KBell Fighter MMA Workout Series is Here!

I just launched this kick-ass kettlebell workout series for MMA fighters adn non-fighters who just want to get into shape - ALL YOU NEED IS A KETTLEBELL AND A GYMBOSS TIMER!

KBell Fighter MMA Workout Series


•IF YOU WANT TO BECOME A BETTER FIGHTER
•IF YOU WANT TO GAIN MORE STRENGTH AND KNOCK-OUT POWER
•IF YOU NEED TO INCREASE YOUR CARDIO AND ENDURANCE
•IF YOU WANT TO BUILD SOLID CORE STRENGTH
•IF YOU WANT TO GET RIPPED LIKE A FIGHTER
IF YOU WANT TO BE BIGGER, STRONGER AND FASTER
 
THEN THE KBELL FIGHTER MMA WORKOUT SERIES IS FOR YOU!
 
GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE - http://www.funkmma.com/

I created the KBell Fighter MMA Workout Series to help fighters or those that want to look like one add a strength and conditioning training with kettlebells.

The program consists of 5 kettlebells workouts and 3 programs to choose from depending on your needs. Whether you train in Boxing, Muay Thai, Wrestling, Jiu-Jitsu (BJJ) Taekwondo, Kickboxing, Wrestling, Karate, Grappling or any other martial art, you can add the KBell Fighter Workout Series to your program.

The average guy or girl training in an Mixed Martial Arts probably has a job, in a relationship or has a family and other commitments. But they are still able to train three or four times a week. The only think is, in order to be a complete fighter you need to add strength and conditioning.

With the KBell Fighter MMA Workouts, I wanted to endure that these 5 Kettlebell workouts and 3 programs had the important elements of strength training that will have the most positive effects on your performance. And with your time strapped, the workouts are quick and effective


 
WHAT YOU GET WITH THE KBELL FIGHTER MMA WORKOUT SERIES

 

5 KETTLEBELL WORKOUTS AND VIDEOS

3 SEPARATE KBELL FIGHTER PROGRAMS

KBELL FIGHTER EBOOK

ABS /CORE WORKOUT VIDEOS

NUTRITION PLAN FOR MEN AND WOMEN

SUPPLEMENT PLAN AND VIDEO

FREE KBELL PHYSIQUE EBOOK

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE WWW.FUNKMMA.COM


CHOOSE FROM 3 KBELL FIGHTER PROGRAM

MMA FIGHTER - PRE FIGHT PROGRAM
MMA ENTHUSIAST PROGRAM
5 WEEK WORKOUT CHALLENGE

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE http://www.funkmma.com/

Funky Fat Blasting Workout #1

Since returning from Thailand I haven’t had a chance to train (no excuse) and I just found out that I will be fighting early in 2010 and more importantly I have a video workout shoot in 2 weeks. What does that mean?

1. Crazy Interval and Strength Workouts
2. Clean up the diet and nutrition


So I went to the basement and devised this NUTBAR workout. This workout is definitely one that is FAT BLASTING and CONDITIONING building. It killed me folks.

The workout combines Kettlebells, Plyometrics, Core and Abs, Bodyweight Strength and good old fashion Cardio.


It Killed Me! 

NOTE: I felt like Bugs Bunny when he was at the mansion of the crazy doctor and he tripped him in slow motion (with William Tell Overture in the background playing) into the water and then Bugs trips into the water and says "NIIIIGHTY NIIIIGHT"

I just wanted to sleep after.

Try it, leave a comment and let me know how you did.

Funky Fat Blasting Workout #1

1. 2 Arm KB Swings
2. Push Ups
3. Jump Squats with KB - Goblet Jump Squats (thanks Super Trainer Sincere Hogan)
4. Mountain Climbers
5. AB Crunches (elbows to knees)

50-40-30-20-10 with no rest



Perform all exercises 50 reps each, then 40 reps each then 30 reps etc - ALL FOR TIME

MY TIME: 20:14

IT’S YOUR TURN!


GOOD LUCK

MMA PHUKET CHAMPIONSHIP WORKOUT - VIDEO

FUNK ROBERTS MMA WORKOUT FOR POWER, STRENGTH AND CONDITIONING

This is a highlight of the workout that I did while training at Tiger Muay Thai and MMA Academy in Phuket, Thailand

I would usually go crazy and do this workout after my morning training sessions, just to exhaust myself to the fullest, or I would do this workout during the afternoon when it was hot..hot..hot!

DOUBLE CLICK TO SEE YOUTUBE VERSION


FOR MORE GREAT WORKOUTS SUBSCRIBE TO FUNK YOUTUBE TV CLICK BELOW
HTTP://WWW.YOUTUBE.COM/MARCROOPS


I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agilty and Endurance.  This is guaranteed to increase your strength, power, explosiveness and endurance, all needed for the typical MMA fighter, no matter what level you are at.

Both men and women can do this as well.  I trained with a female and she even added in some crazy exercises of her own.

So try these workouts at your gym and start at the Beginner level and work your way to the CHAMPIONSHIP WORKOUT

NOW IT'S YOUR TURN!

BEGINNER CIRCUIT 
3 ROUNDS – 3 MINUTES EACH - 30 SECONDS EACH EXERCISE - 1 MINUTE REST


1. TWO HANDED KB SWINGS 24 KGS (NOT SHOWN)
2. SIDE TO SIDE BENCH HOPS
3. PULL UPS
4. DIPS
5. DUMBBELL PUNCHES – 10 LBS
6. SPINNING AS FAST AS YOU CAN WITH TENSION


CHAMPIONSHIP CIRCUIT
5 ROUNDS – 5 MINUTES EACH ROUND - 30 SECONDS PER EXERCISE – 1 MINUTE REST AFTER EACH ROUND

1. KB SNATCH R – 32 KGS
2. KB SNATCH L – 32 KGS
3. BENCH/BOX JUMPS
4. DOUBLE KB SQUATS – 24 KGS EACH
5. BENCH HOPS (BENCH SIDE TO SIDES)
6. PULL UPS
7. DIPS
8. TIRE TUCK JUMPS
9. DUMBBELL PUNCHES – 10 POUNDS
10. SPINNING AS FAST AS YOU CAN WITH TENSION

FUNKROBERTS@GMAIL.COM


FUNK ROBERTS FITNESS
http://www.funkrobertsfitness.com/ 
ULTIMATE MMA STRENGTH AND CONDITIONING PROGRAM - http://tinyurl.com/yzbjrhj

6 WEEK JUMP TRAINING PROGRAM
http://www.funkjumptraining.com/

FOLLOW FUNK DAILY ON TWITTER
HTTP://TWITTER.COM/FUNKROBERTSFIT


BE MY FRIEND ON FACEBOOK
HTTP://WWW.FACEBOOK.COM/FUNKROBERTS

SUBSCRIBE TO FUNK YOUTUBE TV
HTTP://WWW.YOUTUBE.COM/MARCROOPS

NUTRITIONAL HEALTH JUICE YOUTH JUICE
WWW.OURWORLDNETWORK.COM/FUNKROBERTS

MMA FIGHT AT TIGER MUAY THAI

MMA FIGHT NIGHT



I actually sparred with Shawn the day before in our Muay Thai training session with no clue he was fighting.  Great kid and works super hard.

Funk

MMA FIGHT AND TIGER NIGHT TOUR