[ ] Cross Circuit. Training Workouts. edition FITNESS. Superior Fitness. Bodyweight & EQuIPMENT

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1 The World s Greatest Workouts To Build Superior Fitness The Ultimate Metabolic Circuits To Improve Maximum Power, Lean Muscle, Strength Endurance and Cardio While Burning Fat and Getting You Shredded! [ ] Bodyweight & EQuIPMENT edition

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 INTRODUCTION Ready to kick your workout into high gear? Whether you re new to fitness, have been doing Crossfit or a related workout for the last year or two, or would consider yourself a seasoned veteran, these workouts are sure to put you to the challenge. Circuit training is a very popular and effective form of workout that just about anyone can use to burn fat, build strength, and have fun all at the same time. These workouts have been designed using some of the common concepts utilized in Crossfit style training to give you superior conditioning results while helping you up your daily calorie burn. Try one or two on for size and see what you re made of! About The Circuit Training Protocols Circuit training, for those who are not familiar with it, utilizes a fast paced workout style where you move from one exercise to the next with very little rest in between. Rather than doing a set, resting, and then doing another set as conventional workouts may have you doing, with circuit training, it s one after another until the Funk Roberts Fitness // 01

6 entire circuit is completed. Then, once you hit that final point, you ll rest up and continue on again. Unlike conventional circuit training that has you counting how many reps you perform in any given exercise, you ll instead be doing these for time. Basically, you ll have an allotted time frame for your working sets and then an allotted time frame for your rest periods. Hit as many reps as possible (using good form) in the working time frame and then rest up before you move to the next exercise. How you design the specifics of your circuit training routine will dictate the nature of the results that you see. Let s look at how these circuits are created. Max Power Day Your max power days are just as the name suggests, designed to help you develop maximum levels of power. You ll be hitting a shorter total working time here, allowing you to lift a heavier weight load. To achieve maximum power, you need to keep adding weight. This routine allows you to focus on that Funk Roberts Fitness // 02

7 You ll be doing 15 seconds on per exercise with a 45 second rest period between exercises. The workout will contain just 4-6 exercises total, but these will be your big power moves, which utilize multiple muscle fibers all at once. The primary thing you want to focus on with these is keeping the movements as explosive as possible. You ll typically fit in anywhere from 2-4 reps for each working set. Max Strength Day Next on the list you have your maximum strength day. Now just like your max power workout, these too will be done for a short working time frame, however you ll have a few extra seconds for the on phase and a few less seconds for the rest phase. This allows you to hit a slightly higher rep range per set aiming for around 4-5 reps. On this protocol, you ll be working for 20 seconds, resting for 40. Once again, you ll do 4-6 exercises, focusing on the big movers that utilize multiple muscle groups. Muscle Gain Looking to pack on lean muscle mass? If so, muscle gain is the protocol you ll want to be following. This protocol uses an even time for rest and working sets, keeping you at the 30/30 second mark. This should allow you to hit the prime range for muscle building of 6-8 reps or so. You ll add a few more exercises to the mix for this circuit, doing 6-8 total. This allows you to add a few isolationfocused exercises that help bring on that great muscle size Funk Roberts Fitness // 03

Strength/Power Endurance If you re someone who is focused on kicking muscle fatigue to the curb and need to be able to sustain intense exercise for a longer period of time (such as for your normal

8 Strength/Power Endurance If you re someone who is focused on kicking muscle fatigue to the curb and need to be able to sustain intense exercise for a longer period of time (such as for your normal Crossfit training sessions or a sport for instance), the strength/power endurance workout will be your go-to. This workout has you taking 40 seconds for each working set, resting just 20 seconds between exercises. It ll whip you into cardiovascular shape in no time. You should be able to hit the rep mark in this time frame, yielding to excellent muscular endurance gains. A few more exercises will be added to this protocol, bringing you up to 8-10 per circuit. Fat Loss/Cardio Finally, the last protocol that you ll want to consider is the fat loss and cardio protocol. This protocol keeps your working time much longer than your rest time, ensuring that you get an excellent metabolic boost to carry you through the day. You ll be working for 60 seconds on and resting for 15 seconds between exercises, Funk Roberts Fitness // 04

9 which should allow you to hit around reps per exercise. You ll be adding 10 exercises to the circuit here, ensuring you get a nice mix of full body compound exercises and a few isolation moves thrown in to help you catch your breath and bring out maximum muscle definition. There you have an overview of what each of these circuit protocols is all about and how they are going to benefit you. Regardless of the workout protocol you choose to follow, you can rest assured you ll be challenged in a way that your previous workouts never have done so in the past. Let s show you the protocols. THE CCT PROTOCOLS CCT PROTOCOL TIMED INTERNALS # OF EXERCISES Max Power Day protocol 4-6 exercises Max Strength Day protocol 4-6 exercises Muscle Gain exercises Strength/Power Endurance exercises Fat Loss/Cardio exercises Funk Roberts Fitness // 05

10 TIPS BEFORE YOU START THE CCT WORKOUTS I m excited for you to start using these workouts. You can use this as full workouts or as part of a bigger session. On both 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 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 Funk Roberts Fitness // 06

11 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 // 07

TIMED SETS AND REST BREAKS: http://interneka.com/affiliate/aidlink.php?bid=11469&aid=33810 I highly recommend the use of a Gym Boss Timer for doing timed sets.

12 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 // 08

13 HOW TO USE CCT WORKOUTS Below you will find a sample weekly schedule of how you can use these workouts. In the workout section you will find different options for each CCT workout protocol that you can choose from. Some are bodyweight only and others are equipment based. My advice is that you use one workout on each day for 3 weeks and them switch to another one for the next 3 weeks. After 6 weeks, take a break and assess your results, body transformation, fitness and set goals for the next 6 weeks. Always make sure that you challenge yourself with the weight. If the exercises and intervals are getting easy, then add a bit of weight or if it s bodyweight then move faster with each exercise. CCT Workout Schedule Day 1 - Max Power Day protocol Day 2 - Max Strength Day protocol Day 3 - Muscle Gain protocol Day 4 - Strength/Power Endurance Day 5 - Fat Loss/Cardio Funk Roberts Fitness // 09

14 THE CCT WORKOUTS: MAX POWER DAY Perform each exercise for 15 seconds of work followed by 45 seconds of rest. Rest for 1 minute and repeat for 5 Rounds = Total Workout Time = 30 minutes Bodyweight Workouts: # EXERCISE VOLUME Jumping Lunges 15s, 45s rest 2 High Knee Sprints 15s, 45s rest 3 Full Body Explosive Jumps 15s, 45s rest 4 Plyo Push ups 15s, 45s rest 5 Rotating Burpees 15s, 45s rest # EXERCISE VOLUME Jumping Squats 15s, 45s rest 2 Skater Jumps 15s, 45s rest 3 Tuck Jumps 15s, 45s rest 4 Side to Side Plyo Push Ups 15s, 45s rest 5 Single Leg Burpees 15s, 45s rest Funk Roberts Fitness // 10

15 Equipment Based Workouts: # EXERCISE VOLUME Box Jumps 15s, 45s rest 2 DB/KB Snatch 15s, 45s rest 3 Heavy KB Swings 15s, 45s rest 4 BB Plyo Press 15s, 45s rest 5 DB Burpees 15s, 45s rest # EXERCISE VOLUME Dumbbell/BB Jump Squats 15s, 45s rest 2 BB Cleans 15s, 45s rest 3 Heavy DB Swings 15s, 45s rest 4 Plyo Push ups 15s, 45s rest 5 Burpees 15s, 45s rest Funk Roberts Fitness // 11

16 MAX STRENGTH DAY Perform each exercise for 20 seconds of work followed by 40 seconds of rest. Rest for 1 minute and repeat for 5 Rounds = Total Workout Time = 30 minutes Bodyweight workouts: # EXERCISE VOLUME Bodyweight Squat 20s, 40s rest 2 Slow Push Ups 20s, 40s rest 3 Pull Ups 20s, 40s rest 4 Dips 20s, 40s rest 5 One Arm Alt Plank 20s, 40s rest # EXERCISE VOLUME Bodyweight Alt Lunges 20s, 40s rest 2 Push Ups 20s, 40s rest 3 Chin Ups 20s, 40s rest 4 Close Grip Push Ups 20s, 40s rest 5 Alternating One Leg Plank 20s, 40s rest Funk Roberts Fitness // 12

17 Equipment Based Workouts: # EXERCISE VOLUME Barbell Squat 20s, 40s rest 2 Standing BB Press 20s, 40s rest 3 BB Bench Press 20s, 40s rest 4 BB Bent Over Row 20s, 40s rest 5 One Arm Alt Plank 20s, 40s rest # EXERCISE VOLUME Deadlifts 20s, 40s rest 2 Push Press 20s, 40s rest 3 DB Chest Press 20s, 40s rest 4 DB Bent Over Rows 20s, 40s rest 5 Alternating One Leg Plank 20s, 40s rest # EXERCISE VOLUME Barbell Lunge 20s, 40s rest 2 Alt DB Shoulder Press 20s, 40s rest 3 Alt DB Press 20s, 40s rest 4 Pull Ups 20s, 40s rest 5 Side to Side Rotational Planks 20s, 40s rest Funk Roberts Fitness // 13

18 MUSCLE GAIN DAY Perform each exercise for 30 seconds of work followed by 30 seconds of rest. Rest for 1 minute and repeat for 5 Rounds = Total Workout Time = 35 minutes Bodyweight Workouts: # EXERCISE VOLUME X-Push Ups 30s, 30s rest 2 Reverse to Forward Lunges 30s, 30s rest 3 Biceps Iso Pumps 30s, 30s rest 4 Bench Dips 30s, 30s rest 5 Inverted Rows 30s, 30s rest 6 Pike Push Ups 30s, 30s rest # EXERCISE VOLUME Decline Push Ups 30s, 30s rest 2 Squat to Calf Raise 30s, 30s rest 3 Slow Chin Ups 30s, 30s rest 4 BW Slow Triceps Iso Kick Backs 30s, 30s rest 5 Diamond Push Ups 30s, 30s rest 6 Wall push up hold 30s, 30s rest Funk Roberts Fitness // 14

19 Equipment Based Workouts: # EXERCISE VOLUME Incline DB Bench Press 30s, 30s rest 2 KB/DB Thread Forward Lunges 30s, 30s rest 3 DB Bicep Curls 30s, 30s rest 4 Lat Pull Downs 30s, 30s rest 5 Triceps Pressdowns 30s, 30s rest 6 Side Lateral Raises 30s, 30s rest # EXERCISE VOLUME Close Grip Bench Press 30s, 30s rest 2 Barbell Squat and Calf Raises 30s, 30s rest 3 Barbell Curls 30s, 30s rest 4 Face Pulls 30s, 30s rest 5 Romanian Deadlifts 30s, 30s rest 6 Front DB Raises 30s, 30s rest Funk Roberts Fitness // 15

20 STRENGTH/POWER ENDURANCE Perform each exercise for 40 seconds of work followed by 20 seconds of rest. Rest for 2 minute and repeat for 3 Rounds = Total Workout Time = 30 minutes Bodyweight workouts: # EXERCISE VOLUME Full Body Extensions 40s, 20s rest 2 Prisoner Squat 40s, 20s rest 3 Speed Push ups 40s, 20s rest 4 Bent Over Shoulder Raises 40s, 20s rest 5 Bicycle Crunches 40s, 20s rest 6 Pike Push Ups 40s, 20s rest 7 Reverse Lunge 40s, 20s rest 8 High Knee Sprints 40s, 20s rest # EXERCISE VOLUME Full Body Jumps w/ Arms in The Air 40s, 20s rest 2 Close Leg Squats 40s, 20s rest 3 Side to Side Push Ups 40s, 20s rest 4 Inverted Rows 40s, 20s rest 5 Leg Raises 40s, 20s rest Funk Roberts Fitness // 16

21 6 High decline Push Ups 40s, 20s rest 7 Prisoner Lunges 40s, 20s rest 8 Burpees 40s, 20s rest Equipment Based Workouts: # EXERCISE VOLUME KB Swings 40s, 20s rest 2 Goblet squats 40s, 20s rest 3 Speed Alternate DB Press 40s, 20s rest 4 Bent Over DB Shoulder Flyes 40s, 20s rest 5 Swiss Ball Weighted Crunches 40s, 20s rest 6 Landmine Alt Double press 40s, 20s rest 7 Reverse DB Lunge 40s, 20s rest 8 High Knee Sprints 40s, 20s rest # EXERCISE VOLUME DB Alt Snatches 40s, 20s rest 2 2 DB Squats 40s, 20s rest 3 Side to Side Push Ups 40s, 20s rest 4 Wide Grip Bent Over Rows 40s, 20s rest 5 Plate Rotations 40s, 20s rest Funk Roberts Fitness // 17

22 6 Alternating One Arm Shoulder to Shoulder Press 40s, 20s rest 7 Wrestlers DB Lunge 40s, 20s rest 8 Burpees/ Battle Ropes waves 40s, 20s rest FAT LOSS/CARDIO DAY Perform each exercise for 60 seconds of work followed by 15 seconds of rest. Rest for 2 minute and repeat for 3 Rounds = Total Workout Time = 40 minutes Bodyweight Workouts: # EXERCISE VOLUME Knee Slap Burpees 60s, 15s rest 2 Knee Grabs 60s, 15s rest 3 Forward and Reverse Lunge 60s, 15s rest 4 Side Arm Raise Push Ups 60s, 15s rest 5 High Knees 60s, 15s rest 6 Bent Over Speed Rows 60s, 15s rest 7 Side to Side Mountain Climbers 60s, 15s rest 8 Plyo Sumo Squats 60s, 15s rest 9 Wide and Close Leg Planks 60s, 15s rest 10 Kick Ups 60s, 15s rest Funk Roberts Fitness // 18

23 # EXERCISE VOLUME Quad Thrust Burpees 60s, 15s rest 2 Scissors 60s, 15s rest 3 Forward and Reverse Lunge 60s, 15s rest 4 Front Arm Raise Push Ups 60s, 15s rest 5 Wide leg runs 60s, 15s rest 6 Upper Body Supermans 60s, 15s rest 7 Cross Body Mountain Climbers 60s, 15s rest 8 Jump Squats 60s, 15s rest 9 Side to Side Planks 60s, 15s rest 10 Sprawls with Jump 60s, 15s rest Equipment Based Workouts: # EXERCISE VOLUME Bunny Hop Burpees 60s, 15s rest 2 DB Clean And Press 60s, 15s rest 3 Plank Builds 60s, 15s rest 4 Goblet Lunge 60s, 15s rest 5 Floor DB Chest Press 60s, 15s rest 6 High Knee Sprints 60s, 15s rest 7 Jump Squats 60s, 15s rest Funk Roberts Fitness // 19

24 8 Resistance Band Rows 60s, 15s rest 9 Abs In and Out 60s, 15s rest 10 Skater Hops 60s, 15s rest # EXERCISE VOLUME Jumping Side To Side Burpee 60s, 15s rest 2 KB Swings 60s, 15s rest 3 Side To Side Plyo Push Ups 60s, 15s rest 4 Alternating DB Meet The Queens - Drop Back Side Lunges 60s, 15s rest 5 Kick Thrus 60s, 15s rest 6 Stationary High Knee Sprint And DB Overhead Press 60s, 15s rest 7 Bodyweight Squats 60s, 15s rest 8 DB Renegade Rows 60s, 15s rest 9 Leg Raises 60s, 15s rest 10 Side to Side Jumps 60s, 15s rest Funk Roberts Fitness // 20

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 a Certified Metabolic Training Expert, Kettlebell Specialist, Mixed Martial Arts Conditioning Coach, Celebrity Fat Loss Expert and Personal Trainer.

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

25 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 // 21

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.

26 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 // 22

Gauntlet Workouts: http://spartaworkouts.

html Funk Flex Heavy Bag Conditioning Program: http://www.

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

27 Gauntlet Workouts: Funk Flex Heavy Bag Conditioning Program: Funk 6-Week Jump Training Program: Beastmode Bodyweight 4-Week Program: Funk Roberts Fitness // 23

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

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