Welcome to the Funk Roberts Fitness Blog. Here, I will provide you with useful information that will help you with your health needs. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals.
Tuesday, June 21, 2011
BURN FAT WITH THE SPARTACUS ULTIMATE SANDBAG WORKOUT
FUNK ROBERTS SPARTACUS ULTIMATE SANDBAG WORKOUT
Ultimate Sandbag Training is awesome!! I am so excited that I have added this element to my training and even more pumped to bring this element to you. After this workout today I asked myself, what took me so long?
I say that because I have had the Sandbag in the basement for a while and only decided to bring it out yesterday and test this bad boy. The result is astounding: every muscle in my body is sore from the workout, which means, the Ultimate Sandbag works.
Check out this fat burning, stength building, functional workout and CLICK HERE to order your Ultimate Sandbag today!
FUNK ROBERTS ULTIMATE SANDBAG SPARTACUS WORKOUT #1
You will perform the Ultimate Sandbag Spartacus Workout #1 as a circuit, doing 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 (with perfect form), then move on to the next station in the circuit. You get 15 seconds to transition between stations, and then move onto the next exercise.
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times. That is what is called a 45-15 Interval workout (45 seconds of work followed by 15 seconds of rest). Total workout takes 40 minutes.
SPARTACUS ULTIMATE SANDBAG EXERCISES
2. SANDBAG ZERCHER CLEANS
3. ROTATIONAL DEADLIFT
4. BENT OVER ROWS
5. ROTATIONAL BACK LUNGE (LEFT)
6. SANDBAG OVERHEAD PRESS
7. ROTATIONAL BACK LUNGE (RIGHT)
8. SANDBAG SNATCH
9. ROTATIONAL HIGH PULLS
ORDER YOUR ULTIMATE SANDBAG HERE
Sandbag Workouts for Fat Loss - Josh Henkin
Fat loss and great fitness were only part of my goals as a serious back injury had long kept me from pursuing my personal fitness with great consistency. I constantly experimented with many different ideas and one that instantly seemed to fit all my needs was sandbag training.
With all the modern pieces of fitness equipment why would a sandbag appear to be an ideal solution for my fitness needs? I evaluated what are the common requirements of a well rounded fitness program?
1. Something that could train a lot of muscles at one time to stimulate not only fat loss, but optimal muscle gain.
2. A tool that could challenge my core strength for not only great abdominals, but one that was equally as strong to help bring my back to my ideal level.
3. A program that could easily be adapted to a beginner or an elite athlete.
4. Something that could be used in a multitude of ways to train endurance, strength, and flexibility.
5.Ideally a program that had stood the test of time and proven to be effective over the centuries.
Sandbags were ideal for all of these considerations. Training compound lifts is one of the first rules in creating effective fat loss programs. By stimulating a large number of muscles we burn a lot of calories as well as stimulate the positive hormones that help shred body fat and increase lean body mass. Sure, barbells, bodyweight exercises, and dumbbells can all be used in this manner. However, sandbags stimulate more muscles than any!
Holding sandbags in different positions, whether it is on the shoulder, bear hug, zercher, or any of the many varieties makes the core work harder. The weight either tries to pull the body forward and the trunk must resist or the core has to prevent the body when the weight is loaded on the side.
Sandbags can be used for interval training, strength training, and easily integrated into many other fitness programs. Take a sandbag and your bodyweight and you can develop an incredible fat loss program that would never become boring!
Skeptic? Just give sandbag training one workout and you will quickly become a believer in its effectiveness and challenge.
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hey fnk---;; i am 6' 205 lbs. can bench 220 or so. what wold be the ideal sandbag weight for me?ReplyDelete
Do you know the 2 biggest reasons men and women stop exercising?Delete
1) Lack of time
2) Lack of motivation
Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50
minutes in the gym.
Here are 5 ways to cut time from your workouts.
I use "non-competing" superset. This means, choose two exercises
for different muscle groups - and preferably completely opposite
movements. For example, choose a push and a pull. That way, one
muscle group rests while the other works...and you cut the rest
time you need between sets.
b) Choose a better warm-up strategy
Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warm-up, and
then move directly into specific warm-up sets for your first two
c) Pair dumbbell and bodyweight exercises together in your
This saves you time at home (you don't need to change the dumbbell
weight between exercises) and in the gym (you don't need to fight
for 2 sets of dumbbells).
d) Choose Intervals over slow cardio
The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.
e) Limit the use of isolation exercises
Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms
and shoulders if you want. However, if you only have 3 sessions of
45 minutes per week, isolation exercises must be the first to go.
In addition, don't spend more than 10 minutes per week on direct ab
training. It's not efficient and won't give you rock hard abs
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====
Workout less, live life more,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Creator of Turbulence Training
PS - Don't know where to start?
If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
Beginners should also start with the Introductory TT workouts to
prepare their muscles for the upcoming intense training.
For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto
the Original TT workout and follow the 16-week advanced program
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the TT Fusion Fat Loss program followed by
the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
Advanced TT fat loss workouts.
After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of
these are included as bonuses with Turbulence Training.
Get started on the road to fat loss with your very own copy of
Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====
This is a good functional workout.ReplyDelete
Love sandbag workout! The ever-shifting shape of a sandbag makes it nearly impossible for you to settle into a lifting groove like you do with free weights or machines. So every workout is unique and challenging. And besides, wouldn't you rather sandbag it outside in your backyard than be stuck inside the gym all summer?ReplyDelete
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