CREATED BY FUNK ROBERTS & CHRIS LOPEZ

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1 KETTLEBELL TRIPLES BUILD A STRONG CORE USING THE NEW KETTLEBELL "TRIPLES" WORKOUTS CREATED BY FUNK ROBERTS & CHRIS LOPEZ

2 The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to 5 years in Federal prison and a fine of$250, by Funk Roberts Fitness and Chris Lopez.

3 Medical Disclaimer As with all generic programs several assumptions are made. I assume that you have kettlebell knowledge and skill in performing these movements and that you have no medical or movement problems that make these exercises unsafe. It does not take huge lengthy workouts to become a better athlete or to look better. Being consistent and working hard are the keys to success. This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help MMA, Martial Arts and Combat fighters, for those that want to look like them, gain strength, increase conditioning, lose weight, by educating them in proper exercises, kettlebell training and while using the Kettlebell For Fighters Program. No health claims are made for this guide. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant and certified kettlebell specialist. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should NOT do this program and obtain your physician s clearance before beginning any exercise program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.

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, LLC, FUNK ROBERTS, AND/OR CHRIS LOPEZ,THEIR 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, CHRIS LOPEZ, OR FUNK ROBERTS AND CHRIS LOPEZ FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES

5 Table of Contents Introduction 02 What is the Core? 03 Why Train With Kettlebells 04 Getting Started 08 The Workouts 09 01

If you have lower back problems, then it may be due to having a weak core.

6 Welcome To Kettlebell Triples Core Finishers Thank you for purchasing the Kettlebell Triples Core Finishers Workout program. This program was created to help you strengthen your abs and core region, while helping you to reduce the chances of nagging injuries related to a weak core. If you have lower back problems, then it may be due to having a weak core. Not to worry though, the Kettlebell Triples Finishers are circuits that you can add to the end of your training or workout sessions to help you bulletproof your core. The Kettlebell Triples Core Finishers workouts were designed by Kettlebell Expert Chris Lopez, SFG II, RKC with consultation from Certified Core Conditioning Specialist and Fitness Expert Funk Roberts. In this program we use Finishers, which are short workouts that you add to the end of your main workout or training sessions. You can also use these kettlebell core finishers as stand alone circuits too. They are all created to help you build rock solid abs and a bulletproof core! Ready to take your core workouts into high gear? 02

7 What is the Core? The muscles of the core must be strong to stabilize the body as well as be strong enough to transfer the forces from our lower body to our upper body during normal and athletic movement. Think of your core as a bridge between the lower and upper body. If the core is weak the bridge will collapse and the extremities will, in turn, be weak. The core, when it is strong and stable, allows the body to function. The core is a collection of muscles, which stabilize and move the spine. Close to the spine and deep inside the abdomen is the inner core, which is comprised of the diaphragm, pelvic floor, multifidi, deep cervical flexors, and transverse abdominus. These muscles engage first during movement or breathing to protect the spine. The outer core muscles are also responsible for stabilizing and protecting the spine, but they also have more defined movement functions. The anterior muscles (abdominals) are the most well-known members of the outercore assembly. The lats, spinal erectors, glute complex, quadratus lumborum, and hip flexors are also outer-core muscles. 03

Why Train with Kettlebells Kettlebells are one of the hot newer trends that have hit the fitness scene and are ready to deliver fitness benefits like you ve never seen before.

8 Why Train with Kettlebells Kettlebells are one of the hot newer trends that have hit the fitness scene and are ready to deliver fitness benefits like you ve never seen before. Kettlebells are another way to add external resistance to your workout, giving you many of the same benefits that regular dumbbell or barbell training would, with a few added points to note. Let me share with you some of the big reasons why you should be considering kettlebell training so that you don t miss out on what this workout has to offer. The Benefits Of Kettlebell Training When it comes to kettlebells, the benefits they offer is numerous. Not only do they provide a nice change of pace from traditional strength training, targeting your body from a new angle and therefore bringing about excellent results, but they work just about every element of your fitness level as well. Extreme cardio training The first big benefit that kettlebell training will bring is that it s great for cardio conditioning. One set of kettlebell swings for instance will have you quickly noting how hard your heart is working. This workout can easily double as a complete cardio training program, meaning you need to devote less time to conventional (and often boring!) cardio sessions. Improved functional strength One thing that you will note about kettlebell training is how great it improves your functional strength. As many of the moves you do with kettlebells involve multiple 04

9 muscle groups (often three or more) all at once, this makes them very compound in nature. If you ve done any research about what a proper workout program is based around, you know that compound exercises are key. Increased flexibility Another great benefit of kettlebell training is that it ll improve your flexibility. Maintaining a high range of motion is important when going about this training, which will get your tissues loosened and more flexible. With traditional bodybuilding type of training, you ll often find that you become less flexible over time, while the opposite tends to be true with kettlebell training performed correctly. Time efficient For those who are short on time and need a fast and effective way to get their workouts in, kettlebell training is going to come to the rescue as well. Due to the fact that you hit multiple muscle groups at once and get both the strength and cardiovascular benefits, you ll be able to significantly reduce your total time in the gym. You ll only need to do 3 exercises per workout, which allows you to get in and out in no time. A busy schedule will no longer be an excuse for not getting into great shape. Improved core strength The next benefit of kettlebell training is a big one and that is improved core strength. Having a strong core is essential for optimal health as it ll help prevent lower back pain, reduce your risk of other injuries, and is basically the base of your power output. 05

Those who have a stronger core region will be able to generate far more force through every single exercise they do, resulting in more progress from their entire workout program.

A strong core will help ensure you are able to move quickly and with ease no matter what movement pattern you re attempting to do, improving your overall performance.

10 Those who have a stronger core region will be able to generate far more force through every single exercise they do, resulting in more progress from their entire workout program. This is also critical for anyone participating in sports training as well. A strong core will help ensure you are able to move quickly and with ease no matter what movement pattern you re attempting to do, improving your overall performance. Few other types of exercises will strengthen the core like kettlebell training will. Enhanced agility Along with stronger core muscles, kettlebell training is also going to help improve your balance and agility as well. Since each move you make will be very dynamic in nature as the kettlebell gains momentum and you need to control that, this builds up your ability to stay on your feet and balanced in all the movements that you make. Agility training is one often overlooked element of most athletic conditioning programs, so this is one place where kettlebell training really shines. As you become more experienced with your kettlebell workouts, you ll find that your performance in any other activity you do improves because of this factor. 06

Cost Effective Another great thing about kettlebell training is that for those who want to workout in the comfort of their own homes, it s a very cost effective way to do so.

11 Cost Effective Another great thing about kettlebell training is that for those who want to workout in the comfort of their own homes, it s a very cost effective way to do so. You ll typically only need to purchase one or two kettlebells of different weights to complete a full workout program. Contrast this to traditional exercise equipment where you ll need to purchase multiple dumbbells and possibly even an entire rack to do various exercises in (bench press, squats, etc.) and you can easily see the price savings you ll experience. It also becomes far easier to store this equipment as two kettlebells will hardly take up any space at all in your home gym. Fun Finally, let s not forget the fun-factor. Once you start in doing your kettlebell training, you ll quickly come to see just how fun it really is. With a number of different exercises you can perform, you ll never find yourself growing bored. The training will continually challenge you and have you looking forward to each session that you have scheduled, which by nature will mean you put forth more effort overall. So as you can see, there are a great many benefits to getting started with kettlebell training. Whether you are a beginner or an advanced athlete looking to really beef up their training protocol, kettlebell training will have much to offer you. 07

12 Getting Started Each kettlebell core circuit can be used as a stand-alone workout or a finisher depending on your goals. If your focus is strength, use KB Core to finish your training by using a medium sized kettle bell and performing each circuit 2-5 times with 90s rest between each round. If your focus is conditioning, use KB Core as your stand-alone workout. Use a medium to light sized kettlebell and perform 3-6 rounds of each circuit - focusing on form and technique resting 60s between each round. DO NOT rush your reps. If you focus on form, you ll get enough of a metabolic response, so don t try to do things fast with crappy form. You can be fast, just don t rush. Just like a fight, you want each rep to be of quality. You throw a punch with the intent to make it count, not just for the sake of throwing a punch. When you perform a rep, make it count don t just mindlessly perform a rep. Enjoy the pain! 08

13 The Workouts Workout 1 Heavy KB Carry 40 yards (30-60 seconds) KB 1-Arm Sit-Up 10 per side Dead Bug 10 per side Workout 2 KB Halo 5 each direction KB Goblet Push Squat 10 reps KB Plank Row 10 per side Workout 3 KB Russian Twist 20 reps KB Hollow Pull-Over 10 reps Reverse Leopard Crawl 20 yards or KB Half Get Up Workout 4 KB Figure-8 to Hold 10 per side KB Windmill 5 per side KB Hollow Pull-Over 10 reps 09

14 Workout 5 KB Figure 8 to Hold 8 reps KB Russian Twist 20 reps KB Halo 8 each direction Workout 6 Hanging Leg Raise 10 reps KB Walk 20 yards each arm KB Goblet Push Squat 10 reps Workout 7 (Using double KBs) Renegade Rows 5 per side Double Rack Hold 15 seconds Double KB Front Squat 5 reps - For this finisher DO NOT go fast. - Tense your entire body for the entire finisher and feel each rep. 10

15 Workout 8 (Using double KBs) KB See-Saw Press 5 per side (alternating) Double Front Squat 5 reps Renegade Row 5 per side Workout 9 Dead Bug 20 reps Reverse Leopard Crawl 20 yards (do this slow) or KB Pull Thrus KB Suitcase & Rack Walk 20 yards each (20 yards w/ left KB in rack, right KB in suitcase, then switch) Workout 10 KB Windmill 5 per side KB Get-Up to Sit-Up 10 per side KB Plank Row 5 per side 11

NOW IT S YOUR TURN TO GET IT DONE!

NOW IT S YOUR TURN TO GET IT DONE! WORKOUT #6 week 6 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes