PUT AN ASSAULT ON FAT FITNESS LADDER ASSAULT CIRCUITS SCULPT NEW MUSCLE WITH THESE WORKOUTS

Transcription

1 PUT AN ASSAULT ON FAT SCULPT NEW MUSCLE WITH THESE WORKOUTS

2 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 2016

3 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 registered dietician. If your physician recommends that you don t use this or any other program, please follow your doctor s orders. If you have any pre-existing back or physical injury, DO NOT START THIS PROGRAM until you have full clearance from your physician.

4 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 FUNK ROBERTS FITNESS OR FUNK ROBERTS, HIS EMPLOYEES, 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 FUNK ROBERTS FITNESS AND MARC FUNK ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

5 WHY LADDER WORKOUTS ARE A MUST Want a killer workout that will have you burning fat, becoming stronger, and getting into the best shape of your life? Ladder workouts will do all that and then some. What are ladder workouts and what s so great about them? WHAT ARE LADDER WORKOUTS? Ladder workouts are a type of fast paced workout where you ll be moving from one exercise to the next relatively quickly. In that sense, they re similar to circuit training only they take on a very particular type of set-up, which makes them uniquely a ladder workout Funk Roberts Fitness Cross Circuit Training Workouts // 01

6 While there are different varieties of ladder workouts, all ladder workouts have one thing in common: you ll be gradually pushing your limits as each workout progresses on. Basically, as the workout continues on you ll find the ladder getting harder and harder as it tests your fitness. Unlike some other workouts that may start out hard and get easier as time goes on, with ladder workouts, you just keep building until you re finished. BENEFITS OF LADDER WORKOUTS So what benefits will you see? They re Fast Need a workout that s short on time? Ladder workouts are perfect. Most will only last for minutes, rarely going any longer than 30 minutes in length. If you need to get fit in a hurry, you are going to love these Funk Roberts Fitness Cross Circuit Training Workouts // 02

7 They re Fun How many workouts can you call fun? Few. Very few. Ladders will change that. Despite the fact these workouts are incredibly intense, you ll have fun testing your limits and trying to beat the ladder. They Boost Your Metabolic Rate If there s one thing ladders accomplish nicely, it s boosting your metabolic rate. These ladders, when performed properly, can easily jumpstart your metabolism, making it run faster for up to 48 hours. This means you can burn fat even while you sleep. If you workout hard, it pays off. They Build Strength The great thing about ladders is that not only will you get in a terrific cardiovascular workout, but you ll build great muscle strength as well. Depending on the nature of the ladder and the exercises you choose, you can see great gains in lean muscle mass through these workout sessions. They Build Mental Toughness Finally, ladders help you build that mental toughness you need to get through any other grueling workout. After you ve successfully completed these ladders, you ll have the confidence in knowing that you can get through virtually any workout that comes your way Funk Roberts Fitness Cross Circuit Training Workouts // 03

8 READY TO LEARN WHAT THE LADDERS ARE ALL ABOUT? In the Ladder Assault Workouts program we will be focusing on the following workout set ups described below: Here s a brief overview of the main ones you ll be doing. THE DA PYRAMID LADDER (DESCENDING-ASCENDING LADDER) The DA Ladder or Descending-Ascending Ladder is an awesome protocol that will have you increasing to decreasing back to increasing your workload by small increments For example the simple set up will have you completing a certain number of exercises starting with 10 reps each all the way down to 1 rep each and then back up to 10 reps each. The goal is to complete the workout as fast as you can! Funk Roberts Fitness Cross Circuit Training Workouts // 04

9 THE FALLING LADDER (PYRAMID LADDER) The falling ladder is a great protocol to help you get started with your ladders training. For this ladder, you ll progress through a series of exercises, performing the same number of reps for each exercise. The only catch? Each round you decrease the rep count as you fall from 10 reps down to SECOND PLUS LADDER (CONTINUOUS 30-SECOND MOVEMENT LADDER) For those looking for a superior cardio workout, the 30 Second Plus ladder is a great choice. For this ladder, you ll start with one exercise, performing 30 seconds of it and then resting for 30 seconds Funk Roberts Fitness Cross Circuit Training Workouts // 05

10 Next round, you ll do that same exercise, perform it for 30 seconds, and then add another exercise to the mix. Once that s finished, rest for 30 seconds. Next round, you ll do three exercises for 30 seconds each. As you progress through the rounds, you ll add another exercise to the mix, hence the plus in the name. CRISS-CROSS LADDERS (ALTERNATING DESCENDING ASCENDING LADDER) In the Criss-Cross ladder scheme, you ll have two exercises that you ll be alternating between. One is going to be a falling ladder, and the other a climbing ladder. So you ll do 10 reps of the first exercise (the falling ladder) and then 1 rep of the second exercise (the climbing ladder) Funk Roberts Fitness Cross Circuit Training Workouts // 06

11 Next round, you ll do 9 reps of the first exercise and 2 reps of the second. Keep going as one exercise falls and the other climbs. Once both ladders are finished, the workout is over! TAKE-AWAY 5 LADDERS (DESCENDING MEGA LADDERS) This next ladder is a fun challenge for those who love high rep workouts. You ll perform the stated number of reps for each exercise in the round, keeping the reps the same for each exercise (usually aiming for 4-5 exercises per round). Next round, decrease the reps by five. Keep doing this until you ve worked your way down to 0 reps per exercise, indicating, you are done Funk Roberts Fitness Cross Circuit Training Workouts // 07

12 TRIPLE THREAT CHALLENGE (ASCENDING AND DESCENDING INTERVALS CIRCUIT) The triple threat challenge is another great cardio focused ladder that will have you burning up fat quickly both during the workout as well as for hours after. What you ll do is take the first exercise and perform it for 10 seconds, pairing with 10 seconds of rest. After that, bump it up to 20 seconds, taking 20 seconds to rest. Finally, you ll enter the triple threat challenge and do 30 seconds on, 30 seconds off. Once completed, it s now time to move to the next exercise. Continue in this manner until you ve completed all the exercises. To finish, you ll repeat the same process only this time, go backwards. Start with 30 seconds on, 30 seconds off. Then 20 seconds on, 20 seconds off. Finish with 10 seconds on, 10 seconds off before moving to the next exercise Funk Roberts Fitness Cross Circuit Training Workouts // 08

13 CLIMBING PYRAMID INTERVALS ( PYRAMID INTERVALS) In the climbing pyramid interval, you ll be challenged by longer and longer intervals until you reach the peak of the mountain, so to speak, upon which you work your way back down. You ll perform the first exercise for 15 seconds, then again for 30 seconds, then for 45 seconds, and finally, for 60 seconds. Take 15 seconds to rest between each set. Once you re finished, move to the next exercise. Once all is completed, work your way back down, this time starting with 60 seconds on, 15 seconds off, until you ve finished your 15 on, 15 off interval Funk Roberts Fitness Cross Circuit Training Workouts // 09

14 20-MINUTE ON/OFF CHALLENGE ( LADDER INTERVALS) The 20-minute on/off challenge pairs together the same length of work intervals as rest intervals. You ll start off performing 10 seconds on with 10 seconds off. Then it s 20 seconds on, 20 seconds off. Then 30 seconds on, 30 seconds off. From there, move to the next exercise. Once you re through all the exercises listed, repeat the process one more time. This entire workout should take about 20 minutes. So now that you know what these ladders are all about, let s show you your workouts Funk Roberts Fitness Cross Circuit Training Workouts // 10

15 TIPS BEFORE YOU START USING LADDER WORKOUTS These workouts can be used as standalone workouts, as part of your overall workout regimen or with your clients or bootcamp classes. On all cases I mentioned above, please read through these tips to ensure your sessions are efficient and effective. 1. Warm up with a calisthenics warm up and dynamic stretch before every 300 workout session Warm Up Joint Mobility Dynamic Stretch 2. Ensure that you Stretch after your workout session Post Workout Stretch 3. Use a Foam Roller to help loosen the fascia prior to or after your workouts Foam Rolling Demo CLICK HERE to order your Travel Roller: Funk Roberts Fitness Cross Circuit Training Workouts // 11

16 4. Do NOT attempt any exercises that you aren t sure how to do. You can find most of these exercises on the web, if you are not sure of the movement. 5. Drink a ton of water before, during and after your workout session. Stay away from sports drinks until after you ve finished you workout. 6. You must have some level of fitness before attempting these Giant Tabata Circuits. 7. Always use good form and technique with each exercise. If you get fatigued take a quick breather so you can get back to good form. Do not sacrifice time for technique. Do it right to get the best results. 8. If you want to start this or any other program but think you have an injury, get medical attention FIRST and have a professional therapist rehabilitate your injury before starting any exercise program. 9. If it hurts, STOP! Don t be afraid to use alternative exercises. I don t believe in the no pain, no gain mentality that said 10. Clean nutrition and good eating habits is the key to increasing your energy, building muscle, burning fat, improving strength, decreasing inflammation and chances of injury. Download these Done For You or Do It Yourself Nutrition Plans for Spartan Warriors => Funk Roberts Fitness Cross Circuit Training Workouts // 12

17 TIMED SETS AND REST BREAKS: I highly recommend the use of a Gym Boss Timer for doing timed sets. It s a totally awesome gadget, easy to use and it s relatively inexpensive. You can order online here at GYMBOSS TIMER. Or you can use your iphone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks. It s Time to GET IT DONE!!! Funk Roberts Fitness Cross Circuit Training Workouts // 13

18 SAMPLE WORKOUT SCHEDULE DAY WORKOUT Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 (optional) The DA Pyramid Ladder 30 Second Plus Ladder Criss-Cross Ladders Take-Away 5 Ladders Triple Threat Challenge Climbing Pyramid Intervals DAY 1: The DA Pyramid Ladder (Descending-Ascending Ladder) Countdown or Ladder workouts are a great way to take your workouts to the next level. These workouts follow and easy protocol of with increasing to decreasing your work load by small increments. Today s workout using a reverse ladder method that has you performing each exercise one after the other for the prescribed reps. Once you complete the final exercise go back to the beginning but this time, drop the reps by one. The goal is to complete this workout as fast as you can, so you will only be taking breaks when you absolutely need to. It s that simple. Well the workout isn t simple but the set up is Funk Roberts Fitness Cross Circuit Training Workouts // 14

19 1. Bodyweight Blast Off Ladder Workout for Fat Loss back up to 10 Rep Rounds for Time: 1 Close Push Ups Bodyweight Squats Abs In and Outs Burpees Bodyweight Ladder Workout for Fat Loss back up to 10 Rep Rounds for Time: 1 Bodyweight Squat Push Ups Burpees Mountain Climbers Funk Roberts Fitness Cross Circuit Training Workouts // 15

20 3. Killer Reverse Ladder Workout Rep Rounds for Time: 1 Barbell Close Grip Bench Press (DB Close Bench Press) Pull Ups (Neutral Grip) Abs Spring Ups Burpees Alternative Ladder Workout Rep Rounds for Time: 1 Dumbbell Bench Press Chin Ups Abs In and Outs Burpees Funk Roberts Fitness Cross Circuit Training Workouts // 16

21 DAY 2: 30 Second Plus Ladder (Continuous 30-Second Movement Ladder) For those looking for a superior cardio workout, the 30 Second Plus ladder is a great choice. For this ladder, you ll start with one exercise, performing 30 seconds of it and then resting for 30 seconds. Next round, you ll do that same exercise, perform it for 30 seconds, and then add another exercise to the mix. Once that s finished, rest for 30 seconds. Next round, you ll do three exercises for 30 seconds each. As you progress through the rounds, you ll add another exercise to the mix, hence the plus in the name. 30 Second Plus Ladder Workouts - 20 Minutes Total: Start by performing 1 movement for 30 seconds followed by a 30 second rest. Each round perform 1 additional movement for 30 seconds Workout A # EXERCISE VOLUME 1 KB/DB Swings 30s, 30s rest 2 DB Chest Press 30s, 30s rest 3 Goblet Squats 30s, 30s rest 4 Abs V-Ups 30s, 30s rest 5 DB Alternate Speed Curls 30s, 30s rest 6 Renegade Rows 30s, 30s rest 7 Alternating Shoulder press 30s, 30s rest 8 Close Grip Triceps Push Ups 30s, 30s rest Funk Roberts Fitness Cross Circuit Training Workouts // 17

22 Workout B Bodyweight # EXERCISE VOLUME 1 Vertical Jumps 30s, 30s rest 2 Wide Grip Push Ups 30s, 30s rest 3 Jump Squats 30s, 30s rest 4 Abs V-Ups 30s, 30s rest 5 DB Biceps Push Ups 30s, 30s rest 6 4 Point Back Pillar Hold 30s, 30s rest 7 Burpees 30s, 30s rest 8 Triceps Push Ups 30s, 30s rest DAY 3: Criss-Cross Ladders (Alternating Descending Ascending Ladder) In the Criss-Cross ladder scheme, you ll have two exercises that you ll be alternating between. One is going to be a falling ladder, and the other a climbing ladder. So you ll do 10 reps of the first exercise (the falling ladder) and then 1 rep of the second exercise (the climbing ladder). Next round, you ll do 9 reps of the first exercise and 2 reps of the second. Keep going as one exercise falls and the other climbs. Once both ladders are finished, the workout is over! Funk Roberts Fitness Cross Circuit Training Workouts // 18

23 Workout A Bodyweight Ladder #1 Repetitions In an exercise ladder you either add or subtract a rep or number of reps each round. An ascending ladder gets progressively more difficult, while descending ladders begin with max number of reps and decrease after that. ROUND EXERCISE REPS 1 Hand-Release Pushup Burpees Chin Ups Jumping Lunges Workout B In an exercise ladder you either add or subtract a rep or number of reps each round. An ascending ladder gets progressively more difficult, while descending ladders begin with max number of reps and decrease after that. ROUND EXERCISE REPS 1 Hand-Release Pushup Kettlebell Swings DB/BB Double Rows Jumping Lunges Funk Roberts Fitness Cross Circuit Training Workouts // 19

24 DAY 4: Take-Away 5 Ladders (Descending Mega Ladders) This next ladder is a fun challenge for those who love high rep workouts. You ll perform the stated number of reps for each exercise in the round, keeping the reps the same for each exercise (usually aiming for 4-5 exercises per round). Next round, decrease the reps by five. Keep doing this until you ve worked your way down to 5 reps per exercise, indicating, you are done. Bodyweight Workout A Start by performing each exercise for the prescribed reps one after the other. Then move to the next round of reps for each exercise. Decrease each exercise-set by 5 reps until you get to the bottom 1 Jumping Jacks Abs Spring Ups Bodyweight Squats Push Ups Funk Roberts Fitness Ladder Assault Circuits // 20

25 Metabolic Workout B Start by performing each exercise for the prescribed reps one after the other. Then move to the next round of reps for each exercise. Decrease each exercise-set by 5 reps until you get to the bottom 1 Burpees Abs Spring Ups Goblet Squats DB Bench Press DAY 5: Triple Threat Challenge (Ascending and Descending Intervals Circuit) The triple threat challenge is another great cardio focused ladder that will have you burning up fat quickly both during the workout as well as for hours after. What you ll do is take the first exercise and perform it for 10 seconds, pairing with 10 seconds of rest. After that, bump it up to 20 seconds, taking 20 seconds to rest. Finally, you ll enter the triple threat challenge and do 30 seconds on, 30 seconds off. Once completed, it s now time to move to the next exercise. Continue in this manner until you ve completed all the exercises. To finish, you ll repeat the same process only this time, go backwards. Start with 30 seconds on, 30 seconds off. Then 20 seconds on, 20 seconds off. Finish with 10 seconds on, 10 seconds off before moving to the next exercise Funk Roberts Fitness Ladder Assault Circuits // 21

26 Workout A Triple Threat Challenge - Ascending and Descending Ladder Intervals Circuit Training - 20 Minutes Total: Start by performing AScending ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. Then finish by performing DEScending ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. 1 DB Alternating Snatches / , 1:1 work to rest 2 Push Up Knee to Chest / , 1:1 work to rest 3 Side-to-Side Jumping Burpees / , 1:1 work to rest 4 Alternating DB Rows / , 1:1 work to rest 5 Goblet Lunges (forward) / , 1:1 work to rest Workout B Bodyweight Triple Threat Challenge - Ascending and Descending Ladder Intervals Circuit Training - 20 Minutes Total: Start by performing Ascending ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. Then finish by performing Descending ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. 1 Side-to-Side Jumping Burpees / , 1:1 work to rest 2 Push Up Knee to Chest / , 1:1 work to rest 3 Stationary Sprints / , 1:1 work to rest Funk Roberts Fitness Ladder Assault Circuits // 22

27 4 Inverted Rows / , 1:1 work to rest 5 Jumping Lunges / , 1:1 work to rest DAY 6: Climbing Pyramid Intervals ( Pyramid Intervals) In the climbing pyramid interval, you ll be challenged by longer and longer intervals until you reach the peak of the mountain, so to speak, upon which you work your way back down. You ll perform the first exercise for 15 seconds, then again for 30 seconds, then for 45 seconds, and finally, for 60 seconds. Take 15 seconds to rest between each set. Once you re finished, move to the next exercise. Once all is completed, work your way back down, this time starting with 60 seconds on, 15 seconds off, until you ve finished your 15 on, 15 off interval. Workout A Climbing Pyramid Intervals = 20 minutes total: First perform Ascending ladder intervals for 3 different exercises switching exercises every set and then perform Descending ladder intervals for 3 different exercises switching exercises every set. There is only a short 15 seconds rest and transition between exercises. 1 Goblet Squat to Lunge Push Up Renegade Rows Side-to-Side Shuffle Kettlebell Swings Funk Roberts Fitness Ladder Assault Circuits // 23

28 Workout B Climbing Pyramid Intervals = 20 minutes total: First perform Ascending ladder intervals for 3 different exercises switching exercises every set and then perform Descending ladder intervals for 3 different exercises switching exercises every set. There is only a short 15 seconds rest and transition between exercises. 1 Squat to Lunge T-Raise Push Ups Vertical Jumps Funk Roberts Fitness Ladder Assault Circuits // 24

29 BONUS LADDER WORKOUT 20-Minute On/Off Challenge ( Ladder Intervals) The 20-minute on/off challenge pairs together the same length of work intervals as rest intervals. You ll start off performing 10 seconds on with 10 seconds off. Then it s 20 seconds on, 20 seconds off. Then 30 seconds on, 30 seconds off. From there, move to the next exercise. Once you re through all the exercises listed, repeat the process one more time. This entire workout should take about 20 minutes. Workout A 20 Total Minutes. Perform ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition. 1 KB Swings with 1:1 work/rest ratio Regular Push Ups with 1:1 work/rest ratio 2 Goblet Jump squats with 1:1 work/rest ratio Push Up Front Arm Raise with 1:1 work/rest ratio 3 Burpees with 1:1 work/rest ratio Close Regular Wide Push Ups with 1:1 work/rest ratio Funk Roberts Fitness Ladder Assault Circuits // 25

30 Workout B 20 Total Minutes. Perform ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition. 1 Stationary Sprints with 1:1 work/rest ratio Regular Push Ups with 1:1 work/rest ratio 2 Jump Squats with 1:1 work/rest ratio Push Up Front Arm Raise with 1:1 work/rest ratio 3 Burpees with 1:1 work/rest ratio Close Regular Wide Push Ups with 1:1 work/rest ratio CHALLENGE LADDERS WORKOUT Try these challenge ladder workouts as prescribed below. There are no videos demos for these workouts but you can find exercises on the web. Get It Done! MEGA DECSCENDING ASCENDING LADDER Workout A 1 Jumping - Skipping Abs Bicycles 90 3 DB Lunges Funk Roberts Fitness Ladder Assault Circuits // 26

31 4 Leg Raises 70 5 Goblet Squats 60 6 Push Ups 50 7 Burpees 40 8 Flutter Kicks 30 9 Skater Hops Chin Ups Chin Ups 10 9 Skater Hops 20 8 Flutter Kicks 30 7 Burpees 40 6 Push Ups 50 5 Goblet Squats 60 4 Leg Raises 70 3 DB Lunges 80 2 Abs Bicycles 90 1 Jumping - Skipping Funk Roberts Fitness Ladder Assault Circuits // 27

32 Workout B 1 Jumping Jacks Abs Bicycles 90 3 Lunges 80 4 Leg Raises 70 5 Squat Jumps 60 6 Push Ups 50 7 Burpees 40 8 Flutter Kicks 30 9 Skater Hops Chin Ups Chin Ups 10 9 Skater Hops 20 8 Flutter Kicks 30 7 Burpees 40 6 Push Ups 50 5 Squat Jumps 60 4 Leg Raises 70 3 Lunges 80 2 Abs Bicycles 90 1 Jumping Jacks Funk Roberts Fitness Ladder Assault Circuits // 28

33 Kettlebell Ladder 1 KB Ladder Repetitions 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 2 KB Snatch (Each Side) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 3 KB Goblet Squat 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 4 KB Renegade Rows 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 5 KB Clean and Press (each Side) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 6 KB Swings 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KB Ladder Repetitions 1 KB Thrusters 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 2 KB Goblet Lunges (Each Side) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 3 KB Cleans ( Each Side) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 4 KB Double Rows 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 5 KB Swings 10, 9, 8, 7, 6, 5, 4, 3, 2, Funk Roberts Fitness Ladder Assault Circuits // 29

34 TRX Ladder Repetitions 1 TRX Squat 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 2 TRX Push Up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 3 TRX Mid Rows 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 4 TRX Biceps Curls 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 5 TRX Body Saw Crunch 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 6 Hip Thrusts 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 7 TRX Ladder Repetitions 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 8 TRX Lunge (Each Side) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 9 TRX Atomic Push Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 10 TRX Inverted Rows 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 11 Standing Triceps Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 12 TRX Pike 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 13 TRX Hamstring Curls 10, 9, 8, 7, 6, 5, 4, 3, 2, Funk Roberts Fitness Ladder Assault Circuits // 30

35 Dumbbell Ladder Repetitions 1 Double Thrusters 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 2 Dumbbell Reverse Lunge (Each Side) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 3 Dumbbell Push Up Rows 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 4 Dumbbell Clean and Squat 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 5 DB Bicycle Punches 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Barbell Ladder Repetitions 1 Barbell Cleans 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 2 Barbell Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 3 Barbell Floor Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 4 Barbell Rows 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 5 Barbell Roll Outs 10, 9, 8, 7, 6, 5, 4, 3, 2, Funk Roberts Fitness Ladder Assault Circuits // 31

36 Barbell Ladder Starting at 25 repetitions, complete the same number of repetitions for each movement before moving on to the next round. The repetitions will decrease by five each round. Take breaks as needed (but try to take them at the bottom of the round). This workout should take 30 Minutes or Less 1 Back Squat 25, 20, 15, 10, 5 2 Bench Press 25, 20, 15, 10, 5 3 Push Press 25, 20, 15, 10, 5 4 Inverted Row 25, 20, 15, 10, 5 5 Barbell Deadlift Curl 25, 20, 15, 10, 5 Ladder Abs Workout 1 Abs Spring Ups 100, 75, 50, 25 2 Flutter kicks (4 count) 100, 75, 50, 25 3 Abs In and Outs 100, 75, 50, 25 4 Abs Bicycles 100, 75, 50, Funk Roberts Fitness Ladder Assault Circuits // 32

37 REVERSE LADDER PROTOCOL The reverse ladder is great for those who have trouble finishing an entire workout, because psychologically counting down keeps people more motivated than counting up. You can apply the reverse ladder format to nearly any strength & cardio workout. Perform each exercise for one after the other using the ladder reps 10,9,8,7,6...1 Complete for time with little to no rest in between 1 Barbell Bench Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 2 Pull Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 3 BB Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 4 Abs Spring Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 5 Burpee 10, 9, 8, 7, 6, 5, 4, 3, 2, Funk Roberts Fitness Ladder Assault Circuits // 33

38 CRAZY LADDER WORKOUT Cardio Ladder Repetitions 1 Burpees 50, 40, 30, 20, 10 2 Mountain Climbers 40, 35, 30, 25, 20 (Total) 3 Jump Squats 30, 25, 20, 15, 10 (Total) 4 Push Ups 25, 20, 15, 10, 5 5 Predator Jacks 50, 40, 30, 20, Funk Roberts Fitness Ladder Assault Circuits // 34

39 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 Affiliates in the summer of 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 passionate 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 45 years old, Funk is married and has 2 older children. His passion is training men, women, teens and athletes, helping people transform their lives, travelling and spending time with his wife and family Funk Roberts Fitness Ladder Assault Circuits // 35

40 HOW TO REACH FUNK ROBERTS SOCIAL MEDIA Funk Roberts Fitness Blog : MMA Strength & Conditioning Workouts : YouTube : Facebook : Twitter OTHER PROGRAMS Funk Roberts Spartan Training System 10 Week Program: Funk Flex Elite Strength and Conditioning for Combat Athletes: 50 Shades of Burpees: Kettlebell For Fighters 6 Week Program: Funk Roberts Fitness Ladder Assault Circuits // 36

41 Gauntlet Workouts: Funk Flex Heavy Bag Conditioning Program: Funk 6-Week Jump Training Program: Beastmode Bodyweight 4-Week Program: Funk Roberts Fitness Ladder Assault Circuits // 37