Note: If you finish the exercise with ease or not feeling any burn in the muscles then you need to increase the weight

Size: px

Start display at page:

Download "Note: If you finish the exercise with ease or not feeling any burn in the muscles then you need to increase the weight"

Jonathan Briggs
5 years ago
Views:

1 WORKOUT #2 week 1

2 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 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 healthy people gain strength and lose weight by educating them in proper exercises, weight training and nutrition while using the Funk Roberts Spartan Training System. 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. 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.

WORKOUT #2 week 1 Capua LOCATION Capua was a provincial city north of Naples (Italy), where Spartacus was trained as a gladiator.

It was also the linchpin in the great War of Spartacus Spartacus was trained at the gladiatorial school (ludus) near Capua belonging to Lentulus Batiatus.

The plot was betrayed but about 70 men seized kitchen implements, fought their way free from the school, and seized several wagons of gladiatorial weapons and armor.

on Mount Vesuvius. GLADIATOR Ashur is an ex-gladiator in Batiatus Ludus. Due to a conflict with Crixus prior to the main story, he was crippled and forced to wear a brace on his right leg.

in succession. Each exercise lasts 30 seconds. Do as many reps as you can, with perfect form, in that time, and then move on to the next station.

3 WORKOUT #2 week 1 Capua LOCATION Capua was a provincial city north of Naples (Italy), where Spartacus was trained as a gladiator. The Roman civilization operated many gladiatorial training schools throughout the empire, where prisoners of war and slaves were trained to perform for public entertainment. It was also the linchpin in the great War of Spartacus Spartacus was trained at the gladiatorial school (ludus) near Capua belonging to Lentulus Batiatus. In 73 BCE, Spartacus was among a group of gladiators plotting an escape. The plot was betrayed but about 70 men seized kitchen implements, fought their way free from the school, and seized several wagons of gladiatorial weapons and armor. The escaped slaves defeated a small force sent after them, plundered the region surrounding Capua, recruited many other slaves into their ranks, and eventually retired to a more defensible position on Mount Vesuvius. GLADIATOR Ashur is an ex-gladiator in Batiatus Ludus. Due to a conflict with Crixus prior to the main story, he was crippled and forced to wear a brace on his right leg. Since then, he became Batiatus errand boy, escorting him into the city to aid in transactions or sometimes going alone for more private business WORKOUT #2 DIRECTIONs Perform 1 set of each exercise in succession. Each exercise lasts 30 seconds. Do as many reps as you can, with perfect form, in that time, and then move on to the next station. Take a 15 second rest and move to next exercise within that time, and rest for 90 seconds after you ve completed 1 circuit of all 10 exercises. Then repeat one more time for 2 complete rounds. If you can t go the entire thirty seconds, rest a few seconds and then resume until your time at that exercise time is up. Use a weight that s challenging for 15 to 20 reps. Note: If you finish the exercise with ease or not feeling any burn in the muscles then you need to increase the weight Warm up and stretch after your workout. Complete all exercises and DO NOT GIVE UP! This will be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these exercises and workouts the better you will get and the more fit you will be. NOW IT S YOUR TURN TO GET IT DONE! 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

WORKOUT #2 week 1 YOUR WORKOUT: Perform 2 rounds of this 10 exercise circuit with 90 seconds rest between sets. Perform each exercise for 30 seconds of work followed by 15 seconds of rest.

4 WORKOUT #2 week 1 YOUR WORKOUT: Perform 2 rounds of this 10 exercise circuit with 90 seconds rest between sets. Perform each exercise for 30 seconds of work followed by 15 seconds of rest x SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME SEC WORKOUT #2 EXERCISE LIST: 1 TWO ARM KETTLEBELL high pulls 2 HINDU PUSHUPS 3 JUMP SQUATS 4 LYING HIP THRUSTS OR HIP BRIDGE 5 DUMBBELL CLEAN AND PRESS 6 ALTERNATE REVERSE LUNGE AND BICEPS CURL 7 STABILITY/SWISS BALL V-UPS 8 KETTLEBELL PULLOVER 9 SPRAWLS 10 PLANK BODY RAISE 2 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

EXERCISE DESCRIPTIONS 1 TWO ARM KETTLBELL HIGH PULLS Hold a kettlebell with both

elbow and taking the weight up at a slight angle.

2 HINDU PUSHUPS Start the Hindu pushup with your legs wide apart, your hands

Swoop down from the starting position in a controlled and paced way.

Push back up, keep your arms straight and bend your back to get to the starting

5 EXERCISE DESCRIPTIONS 1 TWO ARM KETTLBELL HIGH PULLS Hold a kettlebell with both hands Stand with your legs apart Bend the knees and squat as you swing the weight down between the knees. Thrust the hips up as you swing the kettlebell up to shoulder level, bending the elbow and taking the weight up at a slight angle. At the top of the swing, the kettlebell should feel weightless. 2 HINDU PUSHUPS Start the Hindu pushup with your legs wide apart, your hands planted on the ground and your midsection raised high into the air so that your body forms an inverted V. Make sure to keep your head down so you don t strain your neck. Swoop down from the starting position in a controlled and paced way. From here, swing forward so that you arch your back and look up to the ceiling. Push back up, keep your arms straight and bend your back to get to the starting position. Get back to the starting position and repeat. Once you re back in your starting position you should immediately descend into the swoop and begin the process again. 3 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

3 JUMP SQUATS Stand with your feet wider than your shoulders. Tighten your abdominal muscles so your pelvis rolls forward.

Jump up and explode, straightening your legs as your feet leave the floor. Land softly/quietly and return to the same position when you land, feet apart, heels on the floor and hips back.

4 LYING ABS HIP THRUSTS Start by lying on your back with your head and shoulders raised off of the floor, your hands (palms down) on the mat by your hips, and your legs at a 90 angle from the floor.

6 3 JUMP SQUATS Stand with your feet wider than your shoulders. Tighten your abdominal muscles so your pelvis rolls forward. Lower your hips as if you are sitting in a chair until your thighs are almost parallel to the floor. Lean forward as necessary to keep your balance. Jump up and explode, straightening your legs as your feet leave the floor. Land softly/quietly and return to the same position when you land, feet apart, heels on the floor and hips back. Do not to let your knees extend over the tops of your toes when you land. 4 LYING ABS HIP THRUSTS Start by lying on your back with your head and shoulders raised off of the floor, your hands (palms down) on the mat by your hips, and your legs at a 90 angle from the floor. Slowly lower your legs only half way to the floor to an angle of approximately 45 from the floor. Do not go all the way to the floor with the legs as this promotes an arched back and can put a lot of stress on the lumbar spine. From the 45 position, raise your legs back up to the 90 position. Once the legs are back at the 90 position (no further), thrust your hips off the floor. 4 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

5 Dumbbell CLEAN AND PRESS Start with the dumbbells in your hand From the starting position, press your hips back

from the shoulder as you squat, until the dumbbells almost touch or lightly touch the floor at the outside of your

As your upper body rises, bend your elbows and pull the dumbbells up and catch them at shoulder height.

Return to the starting position and Repeat for allotted time 6 ALTERNATE REVERSE LUNGE AND BICEPS CURL Grab a pair

dumbbells toward your shoulders as you lower your hips until your left knee is bent 90 degrees and your right knee

7 5 Dumbbell CLEAN AND PRESS Start with the dumbbells in your hand From the starting position, press your hips back and lower down into a squat, keeping your back flat and your weight in your heels Let your arms hang straight down from the shoulder as you squat, until the dumbbells almost touch or lightly touch the floor at the outside of your feet From the bottom of your squat, explode upward, pressing forcefully through your legs to come to vertical. As your upper body rises, bend your elbows and pull the dumbbells up and catch them at shoulder height. Keeping the weights at your shoulder press them overhead. Return to the starting position and Repeat for allotted time 6 ALTERNATE REVERSE LUNGE AND BICEPS CURL Grab a pair of dumbbells and hold them at your sides Step back about 3 feet with your right leg, simultaneously curling the dumbbells toward your shoulders as you lower your hips until your left knee is bent 90 degrees and your right knee is a few inches from the floor Push back up and lower the dumbbells. Repeat, stepping back with your left leg 5 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

7 STABILITY/SWISS BALL V-UPS Start lying on your back with the stability ball in your hands and both

going to raise it up and you re going to hand off the ball to your hand and come all the way back so

Raise your upper body and lower body at the same time to meet in the middle, like a V-Shape Grab the

Raise both your legs and the ball in your hands to the middle, this time grasping the ball between

height Slightly bend at the knees and press the kettlebell over and behind your head (watch the back

8 7 STABILITY/SWISS BALL V-UPS Start lying on your back with the stability ball in your hands and both hands behind head Start lying on your back using the Stability/Swiss ball for stability in between our legs and both hands behind head. Hold the ball tight between your legs and raise your legs in the air With the ball out below, you re going to raise it up and you re going to hand off the ball to your hand and come all the way back so you feel a good stretch. Raise your upper body and lower body at the same time to meet in the middle, like a V-Shape Grab the ball with your hands and bring the ball back down over your head. Raise both your legs and the ball in your hands to the middle, this time grasping the ball between your legs 8 KETTLEBELL PULLOVER Hold the kettlebell by the bell(bottom) with both hands at chest height Slightly bend at the knees and press the kettlebell over and behind your head (watch the back of your head) Rest for one second, bend at the knees and pull the kettlebell back over your head to your chest (starting position) KEEP ELBOWS TIGHT TO YOUR BODY AND EARS Repeat for allotted time 6 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

9 SPRAWLS Squat down and sprawl legs back wide Drive your hips

up, chest up Repeat 10 PLANK BODY RAISE Begin in the plank

Keep your torso straight and rigid and your body in a straight

Your head is relaxed and you should be looking at the floor.

your body back to plank position and repeat for allotted time

9 9 SPRAWLS Squat down and sprawl legs back wide Drive your hips down to the ground Explode onto your feet Your torso should be up, chest up Repeat 10 PLANK BODY RAISE Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Rraise your butt as high as you can, hold for one second Lower your body back to plank position and repeat for allotted time 7 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 2 // Week 1 //

10 TRACKING SHEET workout #2, weeks 1 & x SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME SEC WEEK 1 WORKOUT A WORKOUT B Round 1 Round 2 Round 1 Round 2 # EXERCISEs Reps Wt Reps WT Reps WT REPS WT 1 TWO ARM KETTLEBELL high pulls 2 HINDU PUSHUPS 3 JUMP SQUATS 4 LYING HIP THRUSTS OR HIP BRIDGE 5 DUMBBELL CLEAN AND PRESS 6 ALTERNATE REVERSE LUNGE AND BICEPS CURL 7 STABILITY/SWISS BALL V-UPS 8 KETTLEBELL PULLOVER 9 SPRAWLS 10 PLANK BODY RAISE x 90 SEC SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME WEEK 2 WORKOUT A WORKOUT b Round 1 Round 2 Round 3 Round 1 Round 2 Round 3 # EXERCISEs Reps Wt Reps Wt Reps wt Reps Wt Reps Wt Reps Wt 1 TWO ARM KETTLEBELL high pulls 2 HINDU PUSHUPS 3 JUMP SQUATS 4 LYING HIP THRUSTS OR HIP BRIDGE 5 DUMBBELL CLEAN AND PRESS 6 ALTERNATE REVERSE LUNGE AND BICEPS CURL 7 STABILITY/SWISS BALL V-UPS 8 KETTLEBELL PULLOVER 9 SPRAWLS 10 PLANK BODY RAISE

NOTE: If you finish the exercise with ease or not feeling any burn in the muscles t hen you need to increase the weight

NOTE: If you finish the exercise with ease or not feeling any burn in the muscles t hen you need to increase the weight WORKOUT #1 week 1 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