Wednesday, June 25, 2008


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.

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

3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

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

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

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

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

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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Tuesday, June 24, 2008


Sgt Shanahan's Boot Camp lives on through Estella "Kettle Bell Pro" Hom and Funk Roberts. Last Saturday the trainees came out in droves to indulge in crazy core exercises and kettle bell killers.

Join us this Saturday June 28th at 9:45AM.

Boot Camp workouts take place at Woodbine Beach Park, located across from Pantry Park, between the Donald D Summerville Swimming pool and tennis courts.

Sgt Shanahan's Boot Camp

Funk Roberts and Estella Hom

Funk’s Fifteen Minute Full Body Bootcamp Workout

So you have no time to workout, or you travel a lot, or you are just too embarrassed and don’t want to go to a gym. I totally understand and empathize with you. We can’t all be Gym Rats. So I have put together the Funk’s Fifteen Minute Full Body Bootcamp Workout to assist those of you who can’t get to the gym.

The workout incorporates different types of exercises including Cardiovascular, Resistance, Plyometrics, Core, and Abs Exercises. The best thing about this workout is you can do it anywhere, anytime and without weights or equipment.

You are using your body weight and targeting the entire body, while keeping your cardio in check. Try this workout 3 times per week and watch the fat melt away and your body build sculpted muscles.

Funk’s Fifteen Minute Full Body Bootcamp Workout

Exercises – Complete THREE – 30 second ROUNDS with 2 MINUTE REST IN BETWEEN –get the GYMBOSS
1. Arm Circles (30 sec - forward – 30 sec backward) – (Arms straight to the side and do small circles)

2. Jump Squats or SUPERSTARS– 30 seconds (Crouch to the ground with hands touching between your legs and blast up as high and fast as you can while spreading you arms in a star position and repeat )

3. Push Ups – 30 seconds (Regular pushups)

4. Side Plank Reach Under – 30 seconds Right (Assume side plank position with left arm on ground and right arm in the air. Twist your body so your right arm is reaching between and under your body and left arm that is on the ground)

5. Side Plank Reach Under – 30 seconds Left (Assume side plank position with right arm on ground and left arm in the air. Twist your body so your left arm is reaching between and under your body and right arm that is on the ground)

6. Mountain Climbers – 30 seconds (Assume push up position and alternate bringing right knee to right elbow and then left knee to left elbow as fast as you can)

7. Dips on a Bench/Chair – 30 seconds (Use a chair or bench to perform dips with your legs straight out to the ground)

8. Lunges – 30 seconds (Alternate lunges with both legs)

9. Bicycle Exercises Abs 30 Seconds (Lie on your back and alternate with each leg, bringing your knees to your chest)

10. Wall Sits – 30 seconds (Sit with back on a wall and legs at a 45 degree angle)

Use the GYMBOSS to help keep track of time and complete 3 rounds with 2 minute rest in between

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Saturday, June 21, 2008

5 Ways to Get Fit Outdoors

Dave Reid Climbing in Cali

You've been indoors most of the winter, with just the treadmill for company. And then you hear it...THE CALL OF THE OUTDOORS – WOOOOOOOOOEEEEEEEEEEEEEEE!
You best bet is to attend to that call. Great temperatures and your surroundings can not only motivate you to exercise, but help you enjoy it more, experts say.

"And if you love doing an activity, you're more apt to do it regularly," says Robyn Stuhr, exercise physiologist and director of the Women's Sports Medicine Center at New York's Hospital for Special Surgery.

But what should you do once you get outdoors? Fitness experts who spoke to WebMD gave their picks for some of the best (and most enjoyable) fitness activities out there: climbing hiking, biking, swimming, and jogging

These are the 5 great ways to get fit outdoors

1. Rock Climbing
When you consider the benefits of rock climbing, you usually think first of the physical benefits. Although rock climbing is practiced by both genders and almost all ages, it is a sport that requires a great deal of physical strength. An important benefit of rock climbing is what it does for your personal self confidence. Dave Reid, pictured above, mentions that the sense of accomplishment and the exhilaration that comes at the end of a successful climb is tremendous

2. Hiking
Hiking uses a lot of up-and-down movement, so you get a tremendous leg work out along with the cardiovascular benefits. Hiking provides a relaxing atmosphere for a workout that doesn't seem like a workout at all. . Listening to the birds and a babbling brook, and enjoying the cool breeze of the forest, provides a break

3. Biking
Not only is bicycling an excellent cardiovascular exercise, but you can really explore your community by cycling to different neighborhoods or in parks, bike paths, or trails. Many people cycle to commute to work. Biking is fun, can be used as transportation, and works different muscles than walking or running.

4. Swimming
Swimming is a wonderful cardiovascular conditioner that also helps tones arms and legs, and it's very easy on the joints, says Stuhr. Swimming will increase your stamina, can help ward off diabetes and high blood pressure, and relieves stress, Stuhr tells WebMD.

5. Jogging/Running
Jogging is terrific for your heart and lungs, and it improves your stamina. If you're trying to lose weight, it can burn calories more quickly than walking. Running is also an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories running for 30 minutes at 5 mph (a 12-minute mile).

Make note to add one, two or all of these outdoor activities to your exercise regimin and you will notice results in no time.

Have a great time outside.

Funk Roberts
Don’t Rush the Beat
Excerpts from WebMD

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Friday, June 20, 2008



3 sets of 10 reps with 90 second rest in between
2 times per Week

Plyometrics or Jump Training can be a great way to supplement your training. Not only does it increase your vertical, speed and agility but it also strengthens the butt, legs and helps fight cellulite.

Many professional athletes use this type of training to help them rise above the competition. Add this routine to your leg workout and you too can have a Superstar Butt.

Funk's Five Minute Jump Training Routine
1. Super Star Jump Squats – 3 sets – 10 reps
2. Dunk Jumps or Rim Jumps – 3 sets – 10 reps
3. Step Up on a Bench– 3 sets – 10 reps

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Thursday, June 12, 2008


The Funk Roberts Boot Camp was great a huge success. The trainees that came out this Wednesday June 11 were TIMID yet AMPED and PUMPED to go. As we went through all the exercises, I could see that everyone was ready for the challenge.

What they may or may not know is that will be the easiest Wednesday night they will have this session. Next week promises to bring new challenges and exercises that will help all to reach their fitness goals.

Congratulations to Alice who push herself passed the limits to earn the MVP. I could see that the other7 trainees wanting to EARN that recognition.

Above is the Crew that will see the fat burn, strength increase; cardio level skyrocket and attitude become positive.




Funk Junior's Top 10 Outdoor Games

As North Americans for the third straight year, we have received a failing D grade, indicating that overall progress on improving physical activity among children and youth has stalled. Overweight and obesity is at an all time high with a few contributors.
The major one is that children and youth are spending twice as much time in front of a screen as they do engaged in physical activity. That is a problem. Well never fear because Funk Jr. is here to aid with some helpful tips as to how you can keep your kids active.

Junior, at 11 years old, is an extremely active boy. If he is not playing on one of many school sports teams, or dreadfully doing his homework, then you will always find him, across the street in the field or in the court yard, where he and a boatload of his pals play. Oh and forget about seeing him on the weekends, because when the rooster crows he is out the door and he won't return until the street lights come on.
Do you need to get you child active?
Here are Funk Junior's Top 10 Outdoor Games:
1. Football - usually played 6 on 6 in the field. No pads with full contact - ouch!
2. Manhunt - this one is like tag but once you catch someone then they are on your team
3. Four Square - King, Queen Jack, Ass - This is played on school grounds or in the courtyard - you must remember this gem
4. Handball - played on a wall with a tennis ball - singles or doubles
5. Roller Street Hockey - since there is no snow/ice, he still finds a way to enjoy Canada's greatest pastime
6. Basketball - 5 on 5 full-court on an 8 ft rim - can you say DUNK CONTEST!
7. Soccer - the Toronto FC helped to propel this already popular game into the stratosphere
8. Tackle British - BRITISHHH!!! - My all-time favourite game , these kids go full steam ahead tackling each other left-right and centre
9. Hide and Seek - This classic is still among favourites, especially in that courtyard
10. Capture the Flag - a camp classic can still be played at home
To help keep our children and youth active, we need to Engage and empower them to get active and target the after school hours for increasing physical activity opportunities.

Funk and Funk Jr,
Get Active!

Tuesday, June 10, 2008


Kettlebell Training for Beach Volleyball

Mark Heese and Ahren Cadieux, Olympic Hopefuls

As an ex-Professional Beach Volleyball player, I wish that I had the knowledge of the different training programs and tools that consists today. There is one training tool that I feel is dramatically underutilized in the world of beach volleyball – the Kettlebell.

Kettlebells are effective in training for athletic performance development. The Kettlebell is great addition to the athletes training a number of reasons.

First of all, there are a wide variety of drills that can be performed with them. Secondly, they are inexpensive and take up very little space. And lastly, you don’t need to be in a facility to train. In the case of beach volleyball, you can train with them right on the beach. And what better place to do your training? Athletes will get better transfer of training if they practice on the surface that they play on.

One of the specific exercises that I suggest for beach volleyball athletes is the Kettlebell swing. This basic ballistic drill allows the athlete to develop better ability to effectively generate and absorb kinetic energy through the body’s most powerful engine (the hips) in one single motion.

Another advantage of the swing is that it helps prepare the athlete for the more advanced Kettlebell power exercises, such as: cleans, jerks and snatches. All of which are excellent, because they not only train the hips, but also the: shoulder complex, rotator cuff (more specifically the external rotators, teres minor and infraspinatus) which is so often neglected in athletic training programs.

Beach volleyball players professional, amateur and recreational should all add the Kettlebell workout into the full volleyball training regimen

Funk Roberts
Excerpts taken from friend, Alex Franco, of Brazil

Sgt Shanahan has put together amazing Kettlebell eBooks, DVD’s and workouts for men and women. His eBook is a great way to help you start to incorporate the Kettlebells into your workout.


When you think of Celebrity fit guys, one name that always comes in the top five is Matthew McConaughey. How does this actor continue to wow audiences with his body? Below is his workout that helped transform his body into what it is today.

This involves a gain in strength, flexibility, agility, and endurance. So if these are some of your goals, you may want to take a good look at the following workout.

The workouts on Monday, Wednesday and Friday are set up in supersets. This means that you will perform all the exercises in a single "set," and then repeat the whole set for the number of times indicated.

For exercises with weights, use a heavy enough weight to challenge you for an 8- to 12-rep range.

Monday --Supersets
Set 1 - repeat 2 to 4 times:
Dumbbell fly
Incline chest press Weighted Swiss Ball

Set 2 - perform once:
Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle) Elliptical machine (1 minute forward, 1 minute backward)

Set 3 - repeat 2 to 4 times:
Bench dip
Single-arm overhead tricep extension with a rope Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides

Set 4 - repeat 2 to 4 times:
Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible

Set 5 - repeated 2 to 4 times:
Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
Twisting shoulder press: Rotate your torso as you press the dumbbells overhead Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side

Set 6 - perform once:
Stationary bike (1 minute sitting followed by 1 minute standing) Stairclimber (1 minute without holding onto the handrails)

Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.

Wednesday -- Supersets
Set 1 - repeat 2 to 5 times:
Wide-grip lat pulldown
Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat

Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat

Set 2 - perform once:
Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, then 1 minute both legs again) Jump rope (100 to 200 skips as fast as possible)

Set 3 - perform once:
Angled pullup single-leg, single-arm bent-over row: Stand on your right leg, bend over and perform a row with your left arm, then switch sides

Hook (40 to 60 hooks thrown into a punching bag)

Set 4 - repeat twice with a 60- to 180-second rest in between:Stair suicides: Run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10

Set 5 - repeat 2 to 4 times:
Uneven barbell curl: Place hands in a shoulder-width grip, move one hand toward the center, and curl; after reps are completed, move the other hand to the middle and repeat
Single-arm dumbbell shrug: Holding a dumbbell in one hand, with the other hand against the small of your back (palm facing out), shrug upward; switch sides Calf raise

Set 6 - perform once:
Cycle (3 minutes)
Dumbbell deadlift to curl: Bend over and grab dumbbells, palms facing inward, then move to an upright position and curl the weights to your shoulders, rotating palms as you move upward; reverse wrist position as you lower them to the starting position
Cable crunch: Kneeling in front of a cable machine, hold the rope attached to the cable near your ears, curl down into a crunch position, hold, then return to start

Barbell wrist curl

Thursday -- Cardio
Repeat Tuesday's workout (but change activities)

Friday -- Supersets
Repeat Monday's workout

Weekend – Rest

Taken from

Wednesday, June 4, 2008

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