“THE KAWASAKI NINJA” WORKOUT

“THE KAWASAKI NINJA” WORKOUT

This is a great 5 station, 10 exercise full body workout that implements kettlebell, Battle Bag, dumbbells and your bodyweight.

I can truly say this one was a tough sucker (you can hear that I am out of breathe after completing the 3 rounds) especially because you are loading up the kettlbell exercises with heavier weight and the weighted plyometrics added a challenge.

I implemented the new Battle Bag, a product that I am endorsing. In fact I have 3 Cardio Shredder Workout DVD’s as part of the Battle BAg MMA Workout Program, so stay tuned and grab your battle bag today. It will help you to burn fat and develop serious abs and core.

Okay enough of the product endorsement lets get to the workout. But before we do, one thing that I want to touch on is always planning and being prepared for your workouts.

Whenever I go to the gym, I seldom see one person with a workout paln written on a piece of paper. Instead I see a lot of guys and girls walking around aimlessly like ZOMBIE’S, not knowing what to do next…it’s so sad.

Why? Because they are NOT PREPARED…

If you want to be successful in your training and reach your goals, then you must plan your workouts, write them down (and not in your head), have a backup plan in case someone is using the equipment or weights you need and rate the workout at the end. (having a workout diary is great)

I NEVER go to the gym, or to my basement, or to the MMA training facilty without a plan…that goes for me my clients and workout partners.

PLAN, BE PREPARED AND BE SUCCESSFUL!

Alright, time to Workout!





SPARTACUS MMA WORKOUT – “THE KAWASAKI NINJA”


PERFORM AS MANY REPS OF EACH EXERCISE FOR 60 SEC FOLLOWED BY 15 SEC REST ONE AFTER THE OTHER UNTIL YOU COMPLETE ALL 10 EXERCISES

REST FOR 2 MINUTES AND REPEAT FOR A TOTAL OF 3 ROUNDS


KETTLEBELL LUNGE AND SQUAT PRESS – 16KGS
BATTLE BAG SIT THRUS
CROSS KNEE PLANK LEFT
DUMBBELL JUMP SQUATS – 35LBS per hand
SIDE TO SIDE PUSH UPS
KETTLEBELL SQUAT ROTATIONS – 16 KGS per hand
BATTLE BAG GET UPS
CROSS KNEE PLANK RIGHT
DUMBBELL SPLIT SQUATS – 35LBS per hand
MEDICINE BALL PUSH UPS

GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt

Train with Funk Roberts in your home…get your Battle Bag MMA Workout DVD and try to get through Cardio Fat Shredder Workouts with Funk – http://www.battlebag.com/

Team 12 Training Fitness and Sports Specific Training in Brooklyn, Ontario, Canada
http://www.team12training.com/

Get over 100 free MMA workouts and nutrition videos at http://www.funkmma.com/

GET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM AT http://www.spartacusworkout.com/

Thanks to Cam for the name of this workout

GET YOUR BATTLE BAG MMA DVD WORKOUT - http://www.battlebag.com/

METABOLIC FAT BURNING RECIPE - CHICKEN WITH MOROCCAN SEASONING AND QUINOA

METABOLIC FAT BURNING RECIPE - CHICKEN WITH MOROCCAN SEASONING AND QUINOA

Here's something Angela and I made right out of Dave and Karine's "Metabolic Cookbook" -- their super popular new fat burning cookbook.

The Chicken with Moroccan Seasoning and Quinoa took us under 30 minutes to prepare and cook, and took me 2 minutes to eat. It is so good and tasty.

Since we have started with cooking from this book, we can definitely see and feel the difference in our bodies. I am down about 1% body fat in one week. I’m looking more ripped as well.

The Guide is defined as the following:

Metabolic Thermo-Charge (of food)

It stands for how many calories your body is going to burn just breaking down the nutrients each time you consume a certain food. For example protein tends to have a high Metabolic Thermo-Charge. For this reason, by having high-quality protein in your diet, you'll naturally burn off more calories and move closer to your goal weight.



You should know Dave & Karine's Metabolic Cooking Recipe Guide hit some sort of sales record so to celebrate the success of their launch sale, and by popular request, they are extending their 1/2 Price Invitation Only Discount until 11:59 April 10th

GET 50% OFF METABOLIC COOKING CLICK BELOW
http://tinyurl.com/fat-loss-cookbook


Okay check out the video, take a look at the recipe and make sure you get your copy today. You will not be disappointed and if you don’t like it Dave and Karine will give you your money back 100% guaranteed, so what do you have to lose.





GET 50% OFF METABOLIC COOKING CLICK BELOW
http://tinyurl.com/fat-loss-cookbook


CHICKEN WITH MOROCCAN SEASONING AND QUINOA

INGREDIENTS

RECIPE MAKES 4 SERVINGS
• 4 boneless skinless chicken breasts (4oz each), diced
• 2 cups quinoa, cooked
• 2 tablespoons olive oil
• 1 medium onion, thinly sliced
• 2 cloves garlic, crushed
• 1 cup chicken broth
• ½ teaspoon ground coriander
• ½ teaspoon ground cinnamon
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• 1 teaspoon ground ginger
• ¼ teaspoon cayenne
• Pinch of stevia
• 1 tablespoon tomato paste
• Salt and pepper

DIRECTIONS
1. Cook quinoa in advance.

2. Heat 1 tablespoon oil in a large skillet over medium heat and brown the chicken in oil. When the chicken is golden all over, scatter the onion and garlic over it.

3. Combine the broth and the next spices and whisk together well.

4. Pour over the chicken, cover the skillet, and let simmer for 5-6 minutes. Uncover the chicken and let it simmer for another 2-3 minutes or so to let the juices concentrate a bit. Stir in quinoa, the second tablespoon olive oil and mix well.

Per Serving
CALORIES: 286
PROTEIN : 32g
CARBS : 26g
FAT : 6g


GET MORE FAT BURNING RECIPES TODAY – 50% OFF SPECIAL UNTIL 11:59PM APRIL 10 - http://tinyurl.com/fat-loss-cookbook

Funk Roberts

Commission Disclosure: The metabolic powers certain foods have to make your body burn more body fat. This is essentially our way to name the thermogenic effect of food.

HOW TO TRAIN WITH KETTLEBELLS – 7 INSTRUCTIONAL VIDEOS

Kettlebell Basics – 7 Instructional Videos with Ajamu Bernard from KBell Training Academy

I have posted this valuable “How To” Kettlebell Basics program to help you with the basics of the using the kettlebell so that you get the best results out of this program.

I approached Ajamu from KBell Training Academy, to help out with this aspect, as I received my Kettlebell Certification through him.


Ajamu Bernard is the founder of The Kettlebell Training Academy (est. 2004), an education and training company that conducts fitness industry certificate programs and consumer workshops across Canada. Ajamu is a coach and teacher whose workshops specializes in helping everyday people, personal trainers, athletes and MMA participants develop a better understanding of how to integrate the Kettlebell into their individual training style.


The training is broken into 6 parts and should be watched in order so that you progress in the proper way.

Before you start to use the kettlebell, it is important to learn the proper techniques and practice them. I have included some basic kettlebell videos to help you get started on using them in this program.

Ajamu recommends:
Ladies - Set 8kg (light), 12kg (med), 16kg (heavy)
Men's - Set 12kg (light), 16kg (med), 24kg (heavy

Get your free KBell Physique eBook and program at http://www.kbellphysique.com/index.html


KBELL BASICS VIDEOS


KETTLEBELL BASICS – PART 1 - HOLDING KETTLEBELL, FIGURE EIGHTS





KETTLEBELL BASICS - PART 2 CATCHERS HOLD, PULLOVER, GOLBLET SQUAT





KETTLEBELL BASICS PART 3 - HIGH PULL AND KETTLEBELL SWINGS




KETTLEBELL BASICS PART 4 - CLEAN AND PRESS




KETTLEBELL BASICS PART 5 REVERSE OVERHEAD LUNGE




KETTLEBELL BASICS PART 6 KETTLEBELL SNATCH




HOW TO USE KETTLEBELLS - BREATHING- KBELL TRAINING




Get your free KBell Physique eBook and program at http://www.kbellphysique.com/index.html  

A MUST TRY FAT BURNING METABOLIC RECIPE

(See Funk and Angela’s Thai Chicken Basil Stir Fry Video below)

METABOLIC COOKING REVIEW

Want to hear the coolest metabolism secret yet?

Certain foods have hidden metabolic superpowers that can make your body burn even more unsightly body fat in far less time than “dieting” alone.

For most of these foods, the “superpowers” are essentially their high thermogenic effect.

My friends Dave Ruel and Karine Losier call it their "Metabolic Thermo-Charge".

It basically stands for how many calories your body burns just breaking down the nutrients each time you consume a certain food.

Dave and Karine are masters in the kitchen, and they know how to cook delicious (or Metabolicious, as they love to say) recipes that have been specifically organized around high "Metabolic Thermo-Charged" foods.

CLICK HERE FOR FAT BURNING RECIPES

Their "Metabolicious" recipes ensure that you’ll never get bored or be tempted to ditch your diet, and you’ll get the fat loss results you deserve FASTER!

You’ve really have to check it out their Metabolic Cooking Package.

Angela and I picked it up as soon as it launched (you get 52% off all week) and have been cooking up the fat-annihilating recipes.

The bulk of Metabolic Cooking is its vast amounts of nutritious and tasty recipes. The program contains the following recipe books, each with 20-40 recipes:

• Breakfast
• Chicken and Poultry
• Fish and Seafood
• Pork
• Red Meat
• Sides
• Smoothies
• Snacks
• Vegetarian

In total there are over 200 fat burning recipes each complete with a nutrition profile and directions on how to make. See the screenshot below showing one of the recipes found in the chicken and poultry recipe book.

You can see it is designated with PFC (Protein, Fat, Carbs), so it is easy to pick the meals you need to eat during the day. Just match the meals the meal plan that is discussed in the nutrition guide.


CLICK HERE FOR FAT BURNING RECIPES


Check out the video of us cooking one of the recipes. Metabolic Cooking is totally "Funk and Angela Approved" because it's quick and easy and a perfect combination of complete proteins with natural carbs and a healthy fat!




FAT BURNING THAI CHICKEN BASIL STIR-FRY

INGREDIENTS (RECIPE MAKES 4 SERVINGS)
• 4 boneless, skinless chicken breasts (4oz each)
• 2 tablespoons Thai fish sauce
• 2 tablespoons soy sauce
• Pinch of stevia
• 2 teaspoons dried basil
• 1 teaspoon red pepper flakes
• 2 teaspoons coconut oil
• 2 cloves garlic, crushed
• 1 small onion, sliced
• 3 cups green beans (cut each bean in 3-4 pieces)

DIRECTIONS
1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for several seconds, and then turn off the blender. Add the basil and red pepper flakes, set aside.

2. Heat 1 teaspoon of oil in a wok or skillet over high heat and add the garlic, chicken, and onion and stir-fry for 3 to 4 minutes. Add the green beans and continue to stir-fry until the chicken is
cooked through.

3. Stir the fish sauce mixture into the stir-fry. Turn the heat to medium, cover, and simmer for 2 to 3 minutes (the beans should be tender-crisp).

Calories 198 per serving
PROTEIN : 31g
CARBS : 5g
FAT : 6g

CLICK HERE FOR FAT BURNING RECIPES

Your Friend and Coach

Funk Roberts


AFFILIATE DISCLAIMER
To my loyal friends: I believe in total transparency, and unlike some others, as my trusting subscriber and/or customer I’ll always be up front with you about my business.



Within the Funk Roberts newsletters and blog, I sometimes recommend products, and with those recommendations I sometimes also make a commission on referred sales. This commission helps to pay for things like site expenses and newsletter delivery, so I can continue to offer things like my free blog, newsletter, and regular insider tips to you at no cost.


Fact is, I get asked to promote something literally every day (for a commission), and the only products I will ever recommend are products that I 100% believe in and use myself. If I haven’t used it first hand, found it to be of exceptional quality, and believe it will undoubtedly help you achieve your goals faster, I don’t and won’t recommend it. Period!


Thanks so much for being my subscriber–having more than 15,000 people share my passion daily is the only reason why I’m able to wake up and do what I love each day.


THANKS!

HOW TO GET SIX PACK ABS WITH ROB RICHES PART 4 OF 4

SIX NEW AB EXERCISES FROM ROB RICHES

Here is Part 4 of my 4 Part Series How to Get six Pack Abs with my man Rob Riches. I worked with Rob on the Battle Bag Workout DVD Shoot and was truly amazed at his abs and knowledge so listen and apply his techniques.

The abdominals work in four different plains of motions or directions in order to help you train each section. You must train all four to get the optimal inner strength and strong abs.


1) Truck flexion or crunching motion – upper body to lower body movement – Upper Abs

2) Lift hips – moving the lower body toward the upper body – Lower Abs

3) Truck rotation or twisting from side to side – Core and Obliques

4) Side to side flexion – Serratus and Obliques


I ensured that all the exercises Rob shows in this post hit all movements. Remember the only way you are going to see the SIX PACK is with good, clean nutrition.

Hanging knee lifts for lower abs





Cable crunch for upper abs



Decline Leg Raises Lower abs - Rob Riches




Double Crunches with Knee Up





Swiss Ball Side Crunches with Twist for Obliques



How to get V-cut abs



ROB RICHES

WBFF World champion fitness model and competitor, Rob Riches, reveals his entire abs workout in full detail, showing the top exercises to strengthen and condition the entire core and abdominal region.

Throughout these video shorts (9 in total), you'll learn how to do each exercise properly, and feel muscles that you've never felt worked before.

Check out all 9 video shorts by subscribing to Rob's YouTube channel, and see new video's as soon as they're uploaded.

All exercises are available on one DVD, complete with a free six pack workout chart, and can be purchased at Rob's online fitness store: http://www.robrichesstore.com/

For more video's, photo's and daily health and fitness tips, follow rob on his social network sites below:

www.twitter.com/robriches

facebook: The Official Rob Riches Fitness Group

http://www.robrichesfitness.com/

http://www.mycontestprep.com/