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Blast Your Body Into Insane Results Fast!

Metabolic Bodyweight Blasters 30 fat

burning,

muscle sculpting,

Cardio building workouts Bodyweight Only High Intensity Metabolic Training FOR TRAINERS, ATHLETES, & FITNESS ENTHUSIASTS WHO WANT RESULTS. BROUGHT TO YOU BY FUNK ROBERTS

This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system. Images, text, graphics, and other intellectual property are protected by United States and International Copyright Laws, and may not be copied, reprinted, published, reengineered, translated, hosted, reproduced, or otherwise distributed by any means without explicit permission. You may not copy, modify, create derivative works of, publicly display or perform, republish, store, transmit, or distribute any of the material in this video without the prior written consent of Marc “Funk” Roberts. Fines start at $150,000 and include a possible prison sentence upon conviction. Copyright 2014

Medical Disclaimer Please Note: The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Marc “Funk” Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to Funk Roberts Fitness. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a ed dietician. If your physician recommends that you don’t use this or any other program, please follow your doctor’s orders.

Waiver & Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR S (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

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Metabolic Bodyweight Blasters

WELCOME TO METABOLIC BODYWEIGHT BLASTERS (MBB) If you are reading this right now then that means you are someone that wants to take their training to the next level and find the best ways to reach your overall fitness goals. OR You want to use this resource to help others reach their health and fitness goals. I created these Metabolic Bodyweight Blasters to help you attain success. The combination of using metabolic training and bodyweight only exercises gives you the tools to train anywhere, anytime, equipment free while burning fat, building lean muscle, improving cardio, building overall body strength and getting into the best shape of your life. I’m not going to lie, these workouts are challenging and not easy, but if you are ready to commit, work hard and be consistent, then I promise that you will get results and eventually reach your fitness goals. It’s time to blast away the unwanted fat, replace it with lean hard muscle and get you into the best shape of our life. Are you ready? It’s time to GET IT DONE!

Your Friend and Coach,

Funk Roberts Certified Metabolic Trainer

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Table of Contents What Is In This Manual

01

What Is Metabolic Training?

01

How To Use This Resource (MBB)

02

How To Use The Workout Plan and Videos

02

Metabolic Bodyweight Blaster Breakdown

03

What Each MBB’s Targets

04

How To Build An MBB Workout

05

MBB Workout Instructions and Protocol

06

MBB Training Schedule

07

Metabolic Blasters Workout List Phase 1 (workouts 1-10) Phase 2 (workouts 11-20) Phase 3 (workouts 21-30) Bonus Workout

09 14 18 24

Meet Funk Roberts How To Reach Funk Roberts

25 26

© 2014. Funk Roberts Fitness Metabolic Bodyweight Blasters

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What is In This Manual? The Metabolic Bodyweight Blasters Manual contains information and tips for using the MBB’s, a customizable workout plan, a template for creating your own MBB workouts and exercise lists for all 30 MBB workout videos contained on the page.

What is Metabolic Training? The short definition of metabolic training is completing compound exercises with little rest in between in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Unlike traditional weight training routines that exercise isolated muscle groups one at a time, compound exercises target multiple ts and muscles concurrently. Only this method will raise your metabolism, burn fat and develop lean, dense muscle mass each and every day.

How to Use this Resource (MBB) I want to personally welcome you to Metabolic Bodyweight Blasters (MBB) program and thank you for purchasing, I know you will not be disappointed and look forward to hearing about your results. This program is a resource of 30 MBB circuits that can be used over and over again throughout the year to help you reach success. Anyone can use these workouts – men and women, beginners to advanced fitness enthusiasts, Workout geeks, sports and combat athletes, weekend warriors, people who want to lose weight, Personal Trainers can use these workouts with clients, coaches and gym owners.


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There are a few ways to use this resource depending on your what your goals are.

Home Bodyweight Workouts If your goal is to burn fat, while building lean muscle and getting super fit without needing any equipment than MBB’s are perfect. These metabolic circuits are one of the most effective ways to get into overall shape, especially if you want to workout from home. Each circuit targets your entire body with the goal of fat burning and muscle building. Because you do not need any equipment and very little room, makes it easy for you to train ANYWHERE, ANYTIME and get RESULTS!

Cardio Workouts If your goal is to supplement these workouts with your regular training regimen, then these circuits are perfect. Because they are High Intensity in nature, you can use MBB’s as your cardio training to help burn fat and get shredded much more effect than wasting time on the cardio machines for 45-60 minutes. Not only will you burn a ton of calories during each session, but you will also burn calories up to 36 hours after you are done due to EPOC (Excessive Post Exercises Oxygen Consumption)…which is awesome!

Trainer Resource As a fitness trainer, you are always looking for fresh, new and effective workouts for your clients, bootcamp, athletes and group classes. Having 30 “Done for You” MBB’s plus a template to help you design your own, the combinations and circuits are endless. Introduce a new MBB each week, every day or create 8-week challenges using these bodyweight only workouts… However you decide to use the MBB is up to you, but with workout layouts in this eBook and able video demos you are all set up for success.


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How to Use the Workout Plan and Videos The workout directions are easy to follow and allow you to choose the plan that corresponds to your current skill level (Beginner, Intermediate, or Advanced). Each workout has directions for the advanced level and has each exercise listed in the order that you perform them. The workout demo videos found on the page (please make sure to bookmark the page). They are 45-90 second highlights of each exercise in the workout so you can see how to perform them. The videos can be ed onto your tablet, smartphone, computer or MP3 player, so you can use them anywhere. There is a 12-week schedule template that you can use to plug in the MBB workouts that you desire. The schedule is made up of 3 phase with a de-load week in between each one.

Metabolic Bodyweight Blaster Breakdown The circuits are broken into three phases containing 10 workouts in each phase. Each workout has 10 exercises and is created to be progressive with the more basic exercise movements in the earlier circuits and more advanced as you continue through the MBB’s, but don’t be fooled because MBB #1 is still very challenging. There are well over 250 different exercises in total.


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What Each MBB Targets Each Metabolic Blaster follows a template that I have created to ensure that the entire body is targeted using different exercise styles and protocols. 1.

Burpee - This is my favourite exercise and all MBB’s start out with a burpee variation of some sort, with the basic burpee movements in the first few circuits.

2.

Lower Body/Knee Dominant - full lower body exercises that target quads, glutes, hamstrings, calves including squats and lunges variations in all directions

3.

Horizontal Push - focus is upper body, chest shoulders, arms and core including pushups, side-to-side pushups, spider pushups, DiveBombers, Hindu push ups

4.

Back/Row - The MBB’s target the entire back region with exercises including non-weighted rows, superman’s, bent over raises. The key is to feel the muscles working when performing these exercises.

5.

Abs - Flexion - targeting the entire abs, traverse, rectus and obliques abdominal regions using crunch variations, leg raise and oblique movements.

6.

Core Static - these exercises focus on building core strength through anti flexion and static movements including plank variations, 4 point prone bridge, side planks, superman’s.

7.

Cardio and Calisthenics – These are cardiovascular movements to strengthen the heart and train anaerobically so you can really target fat burn. Exercise like jumping jack variations, stationary runs, mountain climbers.

8.

Plyometrics – The ultimate way to build fast twitch muscle fibres so you can be more explosive, powerful and fast, while burning more fat and building muscle. Exercises like Jump Squats, sprawls, skaters, jumping lunges and thrusters are included.


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How to Build an MBB Workout As I mentioned before, each MBB workout is full body routine. The chart below shows the type of exercises that make up an MBB Workout. The key spread the specific exercises apart so that you are not targeting the same body part two intervals in succession. For examples if you had squat exercise and lunge exercise one after the other, because of pre-exhausting legs with squats directly before. This leads to complete breakdown in effectiveness of the exercise and technique from the start. See below for the template that I have created and use for each MBB workout. Feel free to mix up the exercises from each routine or if you want to re-organize the template to suit yours or your clients goals.

Metabolic Bodyweight Blaster Template BURPEE VARIATION PUSH UPS LUNGING ABS CALESTHENICS ROW-BACK CORE-UPPER BODY SQUATS CORE- PLANK PLYOMETRICS


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MBB Workout Instructions & Protocol Each circuit is performed the same way. You complete as many reps as possible of each exercise for the allotted time with the rest periods in between. After you complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds. In the workout descriptions below, each one is laid out for 60-15 sec protocol (60 seconds of work, followed by 15 seconds rest)

Work Time, Rest Time, Rounds, Total Workout Time

-Beginners30 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Total Workout Time - 30 Minutes

-Intermediate45 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Total Workout Time - 36 minutes

-Advanced60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Total Workout Time - 41 Minutes


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MBB Training Schedule How to Use the 14-Week Schedule For those that want to use this MBB as a program to burn fat and build muscle, I’ve put together a specific 14-week blueprint for you to follow (I know its not the regular 12 week protocol but who cares). This way you don’t have to feel overwhelmed as to what workout to choose and when to do it. The program is broken up into 3 Phases including a Deload Week where you will pull back on the workout volume and intensity to give your body a recovery week and prepare for the next phase. Each phase gets more difficult and the exercises are progressive from the past phase. Each week you will work out 4 days a week with a day of rest in the middle and end of the week. So for example you can use this program on Mondays, Tuesdays, Thursdays and Fridays. You also have a free day for you stay active. Basically do something you enjoy. Rest and recover on your Rest Days. Your body, mind and soul will need it. I understand everyone has different schedules and may not be able to follow the schedule, so my advice is to get at least 3-4 sessions a week and ensure you have 2 complete rest days and your not training all 4 days consecutively.

Warm Up and Stretch Routines Before using any of these workouts please make sure that you go through a 5-10 minute dynamic full body warm up

Dynamic Warm Up Video https://www.youtube.com/watch?v=xbOxmQRi7fM


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After completing an MBB circuit, please go through a full body stretch for recovery, flexibility and decrease nagging injuries.

Post Workout Stretch Routine https://www.youtube.com/watch?v=2wMSSupoCI8

GymBoss Timer In order to keep time between each interval ensure that you purchase the GymBoss Interval Timer. It is an inexpensive way to keep you on point during each 10-minute circuit and 60-15 interval.

CLICK HERE FOR FUNK GYMBOSS TIMER: http://www.tinyurl.com/funk---gymboss You can also use another interval timer or your smartphone


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Workout 5

Workout 6

Week 3

Week 4

Workout 25

Workout 26

Week 13

Week 14

Rest

Workout 22

Week 12

Deload Week 15

Workout 21

Week 11

PHASE 3

Rest

Workout 16

Week 9

Deload Week 10

Workout 15

Workout 12

Week 7

Week 8

Workout 11

Week 6

PHASE 2

Rest

Workout 2

Week 2

Deload Week 5

Workout 1

DAY 1

Workout 29

Workout 25

Workout 26

Workout 21

Workout 22

Workout 19

Workout 15

Workout 16

Workout 13

Workout 12

Workout 9

Workout 5

Workout 6

Workout 1

Workout 2

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Rest

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Workout 30

Workout 28

Workout27

Workout 24

Workout 23

Workout 20

Workout 18

Workout 17

Workout 14

Workout 13

Workout 10

Workout 8

Workout 7

Workout 4

Workout 3

DAY 4

Rest

Workout 27

Workout 28

Workout 23

Workout 24

Rest

Workout 17

Workout 18

Workout 13

Workout 14

Rest

Workout 7

Workout 8

Workout 3

Workout 4

DAY 5


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Metabolic Blasters Workout List Phase 1 Workout #1

Light My Fire 1. 2. 3.

Burpees Push Ups Stationary Lunge

4. 5. 6.

Abs Hip Raises Jumping Jacks Renegade Row

7. 8. 9.

Mountain Climbers Feet on the Floor Bodyweight Squats Stationary Plank

10.

Side to Side Skater Hops

Workout #2

Keep That Fire Burning 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Double Burpees (2 push ups and 2 squat jumps) Wide Grip Push Ups Forward Lunge (Rd 1 - Right Leg, Rd 2 Left Leg, Rd 2 Alternate) Lying Leg Raises Seal Jacks Superman (Upper Body and lower body lifts) Everest Climbers (Feet Outside arms) Prisoner Squats Plank Body Raise Kick Ups


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Workout #3

The Fiery Furnace 1.

Burpee Tuck Jumps

2.

Diamond Push Ups

3.

Reverse Lunge (Rd1 - right leg, Rd 2 left leg, Rd 2 alternate)

4. 5. 6.

Lying Flutter Kicks Pogo Hops Bent Over Speed Rows

7. 8. 9.

Speed Climbers Sumo Squats Side plank Rotations

10.

Tuck Jumps

Workout #4

Firefox 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Burpee Thrusters Side to Side Walking Push Ups Reverse Lunge to Front Knee (Rd 1 - Right Leg, Rd 2 Left Leg, Rd 3 Alternate) Abs Knee Grabs Stationary Running High Knees Bent Over Alternate Arm Rows Mountain Climbers Feet Off Floor Low Level Squats Alternating Straight Arm Lift Plank Terminators


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Workout #5

Into the Furnace 1.

Side jump tuck burpees

2.

Side Push Ups - Rd 1 Left Side - Rd 2 Right side - Rd 3 switch after 30 sec

3.

Reverse Lunge to Front Kick - Rd 1 Right, Rd 2 Left, R3 Alternating

4. 5. 6.

Abs Bicycle Crunches Running High Knee and Press Ups Bent Over Arm Flyes

7. 8. 9.

Spider Climbers - Slow Knee to outside elbow Half Squats (Upper Level) Dynamic Wide and Close Leg Planks

10.

Sprawls

Workout #6

Blaze of Glory 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Quad Thrust Burpees (4 thrusters and jump) Alternating Front Arm Raise Push Ups Forward and Reverse Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate) Abs Scissors Wide Leg Stationary Runs Upper Body Superman’s Cross Body Mountain Climbers Jump Squats Side to Side Planks Sprawls with Jump


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Workout #7

Screaming Fire 1.

Knee Slap Burpees

2.

Side Arm Raise Push Ups

3.

Side Lunges (Rd1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)

4. 5. 6.

Alternate one leg v-ups Side to Side hops Lower Body Superman’s

7. 8. 9.

Knee to Opposite Elbow Mountain Climbers Slow Close Leg Squats Plank Builds

10.

Thrusts

Workout #8

Backfire 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Air Straddle Burpees Plyo Push Ups (Hands off the ground) Prisoner Lunges Abs Elbows To Knees Crunches Back and Forth Hops Alternating One Arm One Leg Superman’s (Opposite) Diagonal Mountain Climbers Side to Side Step Squats Side Plank Body Raise Open and Shut Jump Squats (close squats to wide leg squats)


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Workout #9

Burn Baby Burn 1.

Burpee to Side Plank Arm Raise Combo

2.

Chest Slap Burpees

3.

Diagonal Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)

4. 5. 6.

Lying Abs Floor wipers Speed Jacks Iron Cross

7. 8. 9.

Side to Side Mountain Climbers Plyo Sumo Squats Side Plank Reach Unders (Rd 1 Left, Rd 2 Right, Rd 3 Alternate)

10.

In and Out Agility Runs

Workout #10

You’re On Fire 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Burpee Kick Outs Spiderman Push Ups Wresters Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate) Lying Single Leg Raises Alternating Predator Jumping Jacks Kneeling Iron Cross Mountain Climber Push Ups Squat and Arm Raise Alternating Side Plank Reach Under Side to Side Jumps


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Phase 2 Workouts Workout #11

Fight Fire with Fire 1.

8 Count Bodybuilder Burpees

2.

Knee Check Push Ups

3. 4.

Side To Side Lunge With Jump In Middle Abs In And Outs Crunches

5. 6. 7.

Alternating Knee Strikes Bird Dog Close Grip Mountain Climbers

8. 9. 10.

Hindu Squats One Arm Planks Alternating Jump Squats And Lunge

Workout #12

Explosion 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Mountain Climber Burpees Grasshopper Push ups Jumping Stationary Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch) Abs Russian Twists Alternating Side Knee Raises Reverse Leg Raises Wide Grip Mountain Climbers One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side) Plank with Alternating Leg Raise Fusion Glide


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Workout #13

TNT 1.

Burpee Sprawls

2. 3.

Side Walk Push ups Jumping Lunges

4. 5. 6.

Lying Leg Circles Bent Over Jumping Jacks Hyperextensions

7. 8. 9.

Archer Mountain Climbers Arms Out Squats (Arms at chest level) Spiderman Plank (Alternating Elbow to Knees)

10.

Calf Raise Jumps

Workout #14

Boiling Point 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Leg Raise Push Up Burpees Staggered Push Ups Alternating Twisting Lunges (No Jump) Toe Grabs Bent Over Overhead Jumping Jacks Alternating Superman’s Single Arm Mountain Climbers Wide Leg Squats Plank Alternating Arm Raise Crouch Tuck Jumps


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Workout #15

Plyometric Pyro-electric 1.

Double Push Ups Burpees

2. 3.

Side to Side Plyo Push Ups Alternating Jumping Twisting lunges

4. 5. 6.

Abs Spring Ups Explosive Jumping Jacks Bent Over Speed Rows

7. 8. 9.

Staggered Mountain Climbers Side to Side Squats Plank Alternating Arm Side Raise

10.

Globe twists

Workout #16

Meteor Storm 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Alternating One Arm Burpees One Foot Push Ups Side to Side Jump Lunges Dead Bug Air Jacks Floor Rows Reverse Mountain Climbers Side Step Squats Explosive Plank to Push Up Side to Side Terminator Hops


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Workout #17

Rocket Blaster 1.

One Legged Burpees

2.

Dive Bombers

3. 4. 5.

Side Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating) Seated Alternating Leg Kicks Hands on Hip Jacks

6. 7. 8.

Arm Hauler Plyo Mountain Climber Mini Squats

9. 10.

Twisting Plank Snowboarders - Front And Back Jumps Rotating

Workout #18

Bombshell 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Side Jump Slalom Burpee Hindu Push Ups Pulsing Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 per side) Crunch with Twist Prisoners Jacks Lower Body Superman’s Mountain Climbers Pistol Squat (ed if needed) Side Plank Elbow to Knee Back and Forth Shuffles


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Workout #19

Super Flammable 1.

Spiderman Burpees

2.

Judo Push Ups

3. 4. 5.

Low Explosive Alternating Lunges Slow Bicycle Crunch with Isometric Hold Push Pull Jacks

6. 7. 8.

Bent Over Speed Rows Everest Climbers Squat Holds

9. 10.

Extended Plank (Push Up Position) Side to Side Ski Hops

Workout #20

Fireball 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Alternating Push Up and Leg Lift Burpees Blast Off Push Ups Overhead Lunges (Hands above head) Seated Flutter Kicks Cross Over Jacks Bent Over Alternate Arm Rows Everest Climbers Mini Jump Squats Side Plank with Leg and Arm Raise Tuck Jumps with Arm Raise Pull Downs


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Phase 3 Workouts Workout #21

Rocket Launcher 1.

Lateral Burpees

2.

Push Ups And Side Arm Raises

3. 4.

Meet the Queens Lunges (Rd 1 right, Rd 2 Left, Rd 3 Alternating) Lying Glute Bridge

5. 6.

Forward and Back Runs (Run a few steps forward and then back to start position) Renegade Rows

7. 8. 9.

Kick Outs Jump Squat to High Knee Reverse Plank

10.

180 Degree Plyo Jumps

Workout #22

Temperature Rising 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

No Jump Burpees Lateral Plank Walk & Push Ups Cross Body Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating) Single Leg Lying Bridge Jumping Jacks Lower Back Holds Gracie’s Kick Outs Overhead Squats/ Y Squats Table Makers Man Makers


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Workout #23

Circuit Served Hot 1.

High Knee Sprint Burpees

2.

Scorpion Push Ups

3. 4. 5.

Alternating Cross Body Lunges Side V-Ups Overhead Push Pull Jacks

6. 7. 8.

Bent Over Speed Rows Jumping Mountain Climbers (Burpee Thrusts) Mini Prisoner Squats

9. 10.

Plank Buzzsaw Side to Side Shuffles

Workout #24

Hot and Bothered 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Chest to the Ground Burpees Close to Wide Grip Plyo Push Ups Meet the Queens (Alternating) Frog Crunches With Punch Wide to Close Leg Stationary Sprints Bent Over Alternate Arm Rows Mountain Climber One Arm rows Forward and Back Jump Squats Plank Alternate Arm and Leg Left Raise Squat Switch Jumps


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Workout #25

Hot Off The Presses 1.

Jump Lunge Burpees

2. 3. 4. 5.

Walk Out Push Ups Front Lunge Toe Touch to Knee RaiseSeated Open Sesame’s (Leg Open and Close) Side Run to Floor Tap (3 Steps each side)

6. 7. 8.

Bent Over Arm Flyes Grasshopper Mountain Climbers Shifting Squats

9. 10.

3 Point Plank - Leg raise Superstar Plyo Jumps

Workout #26

Red Hot Super Blaster 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Bunny Hop Burpees Staggered Plyo Push Ups Lunge and Cross Body Chop Toe Reaches Fast Feet with Slight Squat Upper Body Superman’s Dawg Mountain Climbers Knee to Shoulder Plié Squats 3 Point Plank - Arm Raise (Rd 1 Right Arm, Rd 2 Left Arm, Rd 3 switch at 30 sec) Double Jump Tucks (tuck jump to jump)


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Workout #27

Heating System 1.

Jumping Jack Burpees

2. 3.

Opposite Knee Tap Push Ups Front Lunge and Rotation

4. 5. 6.

Leg Raise and Hip Thrusts Skipping Ropes Lower Body Superman’s

7. 8. 9.

Side to Side Running Mountain Climbers Pike Squats Plank with Alternating Lateral Arm Reach

10.

Low Squat Foot Switches

Workout #28

Heat Resistant 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

180 Degree Burpees Knuckle Push Ups Lunge with Front Arm Raise Lying Side to Side Oblique Reaches Side to Side Jumping Twists Alternating One Arm One Leg Superman’s Mountain Climber Push Ups Single Arm Overhead and Floor Touch Squats Plank Jacks Front Kicks


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Workout #29

Heat Exhaustion 1. 2.

Burpee Knee to Chest Archer Push Ups

3.

Lateral Lunge with Chop

4.

Lying Reverse Crunches

5. 6. 7.

Stationary Sprints Iron Cross Multi-plane Mountain Climbers (Chest -Chest -Elbow - Elbow)

8. 9. 10.

Squat and Side Leg Lifts Plank Inchworm Rotating quick feet

Workout #30

Total Eruption 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Grass Hopper Burpees Alternate Leg and Arm Raise Push Ups Forward Lunge and Toe Touch Side Abs In and Outs Heel to Butt Stationary Runs Kneeling Iron Cross Multiplane Mountain climbers 2 (chest - chest - rotational -rotational) Squat and Front Leg Kick T Plank Raise Up-Downs


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Bonus Workout Crossfire 1.

Side to Side Terminator Burpees

2. 3. 4.

Plyo Spiderman Climbers Jumping Switch Lunge to Knee Tuck and Reverse Lunge V-Reach Thrus

5. 6. 7. 8.

Around the world jumps Kick Thru Toe Touches Squat Switch Jumps Bent Over Speed Rows

9. 10.

Swing Plank Single Leg Deadlifts with Knee Lift


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Meet Funk Roberts AS SEEN ON:

Funk Roberts, President and Owner of Funk Roberts Fitness, is a former Professional Beach Volleyball player turned Fitness trainer. Funk is an online fat loss expert that helps thousands of people worldwide burn unwanted fat while building lean muscle through his website, videos, articles, media and fitness products. Funk is a Certified Metabolic Training Expert, Kettlebell Specialist, Mixed Martial Arts Conditioning Coach, Celebrity Fat Loss Expert and Personal Trainer. He was just named one of America’s Premiere Experts and will be seen on ABC, NBC, CBS and Fox TV s in the summer of 2013. Funk has been a featured trainer in a few fitness training DVD’s and has produced his own online products such as, Elite Strength and Conditioning for Combat Athletes, Funk’s 6 Week Jump Training Program and the newly launched Spartan Training System 10 Week Fat Loss Program. Funk is ionate about helping people transform their body and educate them on how to lead a healthy lifestyle. His mission is to help 500,000 people by 2014 change their life’s using fitness, nutrition and motivation. His over 30 years of training, expertise, research and experience has made the difference in helping others change their lives for the better. Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and over 40,000 fans on Facebook and communicates with them on a daily to weekly basis. He continues to learn and improve his skills so that he can supply the best information and contribute to the fitness community and help people make a difference in their lives. At a young 44 years old, Funk is married and has 2 older children. His ion is training men, women, teens and athletes, helping people transform their lives, travelling and spending time with his wife and family.


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How To Reach Funk Roberts SOCIAL MEDIA Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com MMA Strength & Conditioning Workouts : http://www.funkmma.com YouTube

: http://www.youtube.com//marcroops?feature=mhee

Facebook : https://www.facebook.com/funkrobertsfitness Twitter

: @FunkMMA

OTHER PROGRAMS

Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com

Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com

50 Shades of Burpees: http://www.fiftyshadesofburpees.com

Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com


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Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

FunkMMA BeastMode Bodyweight 4-Week Program for Fighters http://www.funkmmaworkouts.com


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