Rhegium WORKOUT #4 NOW IT S YOUR TURN TO GET IT DONE! week 3. Do this circuit 2 days per week

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Lee Bartholomew Hardy
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1 WORKOUT #4 week 3

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 #4 week 3 Rhegium LOCATION RHEGIUM (REGGIO CALABRIA), NEAR THE STRAIT OF MESSINA Apparently, Spartacus had intended to march his army out of Italy and into Gaul (now Belgium, Switzerland and

There are theories that some of the nonfighting followers (some 10,000 or so) did, in fact, cross the Alps and return to their homelands.

The rest marched back south, and defeated two more legions under Marcus Licinius Crassus, who at that time was the wealthiest man in Rome.

Spartacus managed to break through Crassus s lines and escape towards Brundisium (now Brindisi), Workout #4 DIRECTIONs Do this circuit 2 days per week Perform 1 set of each exercise in succession.

3 WORKOUT #4 week 3 Rhegium LOCATION RHEGIUM (REGGIO CALABRIA), NEAR THE STRAIT OF MESSINA Apparently, Spartacus had intended to march his army out of Italy and into Gaul (now Belgium, Switzerland and France) or maybe even to Hispania to join the rebellion of Quintus Sertorius. There are theories that some of the nonfighting followers (some 10,000 or so) did, in fact, cross the Alps and return to their homelands. GLADIAtoR Varro was a gladiator in Batiatus Ludus, forcibly murdered by Spartacus at Numerius command. The rest marched back south, and defeated two more legions under Marcus Licinius Crassus, who at that time was the wealthiest man in Rome. At the end of 72 BC, Spartacus was encamped in Rhegium (Reggio Calabria), near the Strait of Messina. Spartacus managed to break through Crassus s lines and escape towards Brundisium (now Brindisi), Workout #4 DIRECTIONs Do this circuit 2 days per week Perform 1 set of each exercise in succession. Each exercise lasts 45 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 2 minutes after you ve completed 1 circuit of all 10 exercises. Then repeat two more times for 3 complete rounds. If you can t go the entire minute, 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. The workout takes 41 minutes to complete. 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 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 4 // Week 3 //

4 WORKOUT #4 week 3 YOUR WORKOUT: Perform 3 rounds of this 10 exercise circuit with 90 seconds rest in between rounds. Perform each exercise for 45 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 #4 EXERCISE LIST: 1 ALTERNATE ONE ARM KETTLEBELL SWINGS 2 DIVE BOMBERS 3 TUCK JUMPS 4 ABS V-UPS 5 DUMBBELL DEADLIFT AND CURL 6 PRISONER SQUATS 7 STABILITY/SWISS BALL PUSHUPS 8 PASS-PASS-PASS-PRESS 9 HIGH KNEE RUNS 10 TRICEP BOMBERS 2 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 4 // Week 3 //

EXERCISE DESCRIPTIONS 1 ALTERNATing one arm KETTLEBELL SWINGS Hold kettlebell at arm s length down at

Swing the kettlebell back between your legs and thrust your hips forward to swing the kettlebell up to

As the kettlebell reaches your shoulder, bring your opposite arm up to the kettlebell and switch

up toward the shoulder and switch hands again.

position by lying face down on the ground and place your hands and legs a little more than shoulder

Lift yourself off the ground with your arms, extending your legs and raising your buttocks to a peak

Slowly lower your body, with your head leading the movement, toward the ground as if it were sweeping

5 EXERCISE DESCRIPTIONS 1 ALTERNATing one arm KETTLEBELL SWINGS Hold kettlebell at arm s length down at your waist. Swing the kettlebell back between your legs and thrust your hips forward to swing the kettlebell up to shoulder height. As the kettlebell reaches your shoulder, bring your opposite arm up to the kettlebell and switch hands, while the kettlebell is in the air Swing the weight back down between your legs and thrust it up toward the shoulder and switch hands again. USE THE HIPS TO THRUST THE KETTLEBELL, NOT YOUR SHOULDERS 2 DIVE BOMBERS Get in the basic push up position by lying face down on the ground and place your hands and legs a little more than shoulder width apart. Lift yourself off the ground with your arms, extending your legs and raising your buttocks to a peak position. Your buttocks will be protruding in the air. Slowly lower your body, with your head leading the movement, toward the ground as if it were sweeping the floor. Keep going forward in a steady but stable manner until you feel your back arching and bring the top of your head up as high as you can. This will take you completely out of the peak position. Do not touch the ground except for your hands and feet. Reverse the direction of the same sweeping movement and bring yourself back into the peak position by leading with your buttocks. 3 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 4 // Week 3 //

3 TUCK JUMPS Stand with your feet shoulder width apart.

you land on both feet, propelling yourself back into the air.

Land on the balls of your feet with soft knees You can swing your arms up to assist you in

your arms should be extended over your head. Raise your legs and upper body simultaneously.

6 3 TUCK JUMPS Stand with your feet shoulder width apart. Jump straight up in the air as high as you can, tucking your knees into your chest and pulling your feet into your butt. Land on the balls of your feet with soft knees and spring back up off the ground the instant you land on both feet, propelling yourself back into the air. Repeat the jumps for the allotted time. Land on the balls of your feet with soft knees You can swing your arms up to assist you in getting off the ground 4 V-UPS FOR ABS Lie flat on your back with your feet straight out and your arms should be extended over your head. Raise your legs and upper body simultaneously. Keep both halves of your body as straight as possible. Use your abdominal muscles to pull your body together. You will form a V shape with your body. Lower back down to start position. Repeat for allotted time. 4 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 4 // Week 3 //

5 DUMBBELL DEADLIFT AND CURL With dumbbells in hand, bend forward at the waist, hanging arms straight down towards the floor.

Hold your dumbbells at arm s length, with your palms facing in.

At standing position curl the dumbbells up to the biceps and then bring them back to hanging position at arm s length.

6 PRISONER SQUAT Assume a slightly wider than shoulder width stance and place your hands behind your head.

7 5 DUMBBELL DEADLIFT AND CURL With dumbbells in hand, bend forward at the waist, hanging arms straight down towards the floor. Maintain a slight, natural curve in the lower back, and don t lock your knees. Hold your dumbbells at arm s length, with your palms facing in. Straighten your back to a standing position, making sure not to lock your knees. At standing position curl the dumbbells up to the biceps and then bring them back to hanging position at arm s length. Repeat for allotted time. Keep your eyes forward, and don t roll forward through your back and shoulders. 6 PRISONER SQUAT Assume a slightly wider than shoulder width stance and place your hands behind your head. Make sure your feet are straight ahead. In a controlled manner, descend into the squat. Sit back, as if you are trying to sit on the edge of a chair. Keep your weight on your heels, your chest up, and look straight ahead. Stand up, pushing through your heels. Repeat for allotted time 5 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 4 // Week 3 //

7 STABILITY/SWISS BALL PUSHUPS Alternate version: Place the stability ball on the floor in

Position your hands on the stability ball shoulder width apart, then straighten legs out

Lower your body down to the ball and just before your chest touches the ball push back up

to your chest Keeping your abs tight twist your body to the right, (make sure you pivot

basketball) Extend your arms fully and squeeze the muscles.

kettlebell out and forward Bring the kettlebell back to your chest and press straight up

8 7 STABILITY/SWISS BALL PUSHUPS Alternate version: Place the stability ball on the floor in front of you, making sure you have enough room behind you to stretch your legs out. Position your hands on the stability ball shoulder width apart, then straighten legs out behind you. Straighten arms to pushup position. Tighten abs for balance. Lower your body down to the ball and just before your chest touches the ball push back up to start position. Engage your abs and lower back during entire movement. Repeat pushup for allotted time. 8 Kettlebell PASS and Shoot Grab a kettlebell by the handle with two hands and hold it up to your chest Keeping your abs tight twist your body to the right, (make sure you pivot your left foot) and press the kettlebell out and forward (like you are passing a basketball) Extend your arms fully and squeeze the muscles. Then twist your body to the left (make sure you pivot your right foot) and press the kettlebell out and forward Bring the kettlebell back to your chest and press straight up over your head (you can use your legs to help you press the kettlebell up) Bring the kettlebell back to your chest and repeat the entire sequence for allotted time. 6 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 4 // Week 3 //

9 High Knees Stand with both feet together. Start running in place getting your knees as high as possible.

Focus on running with your back straight and head up, taking your hands up high by the side of your head, whilst lifting your knees naturally as high

10 PLANK TRICEP BOMBERS Start in a push-up position with your legs spread more than shoulder width apart and your buttocks to a peak position.

Slowly lower your body, with your head leading the movement, toward the ground as if it were sweeping the floor.

9 9 High Knees Stand with both feet together. Start running in place getting your knees as high as possible. Increase your speed and get as high as possible. Focus on running with your back straight and head up, taking your hands up high by the side of your head, whilst lifting your knees naturally as high as they can go. Make sure to land softly on your feet. Continue for allotted time. 10 PLANK TRICEP BOMBERS Start in a push-up position with your legs spread more than shoulder width apart and your buttocks to a peak position. Your buttocks will be protruding in the air. Slowly lower your body, with your head leading the movement, toward the ground as if it were sweeping the floor. Keep your forearms tight to the body and on the ground Bring the top of your head up as high as you comfortably can once you ve made an arch in your back. Reverse the direction of the same sweeping movement, by lifting/pushing your forearms off the ground by using your triceps muscles, pressing your hands hard into the floor The movement will bring you back to the starting position. Repeat for allotted time. 7 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 4 // Week 3 //

10 TRACKING SHEET workout #4, weeks 3 & x SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME SEC WEEK 3 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 ALTERNATE ONE ARM KB SWINGS 2 DIVE BOMBERS 3 TUCK JUMPS 4 ABS V-UPS 5 DUMBBELL DEADLIFT AND CURL 6 PRISONER SQUATS 7 STABILITY/SWISS BALL PUSHUPS 8 PASS-PASS-PASS-PRESS 9 HIGH KNEE RUNS 10 TRICEP BOMBERS 45 SEC 15 + x SEC SEC WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME MIN WEEK 4 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 ALTERNATE ONE ARM KB SWINGS 2 DIVE BOMBERS 3 TUCK JUMPS 4 ABS V-UPS 5 DUMBBELL DEADLIFT AND CURL 6 PRISONER SQUATS 7 STABILITY/SWISS BALL PUSHUPS 8 PASS-PASS-PASS-PRESS 9 HIGH KNEE RUNS 10 TRICEP BOMBERS

Mt. Vesuvius WORKOUT #9. 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 9 // Week 10 // week 10

Mt. Vesuvius WORKOUT #9. 1 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 9 // Week 10 // week 10 WORKOUT # week 10 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