HARDCORE METABOLIC SUPERSETS GET SHREDDED WITH HIGH INTENSITY SUPER SET CIRCUITS FITNESS UNIVERSITY

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1 GET SHREDDED WITH HIGH INTENSITY SUPER SET CIRCUITS

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. If you have any pre-existing back or physical injury, DO NOT START THIS PROGRAM until you have full clearance from your physician. 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.

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

SUPERSET WORKOUTS INTRODUCTION One of the greatest techniques that you can use to drive up the intensity of your workout along with the results that you are experiencing is that of supersets.

5 SUPERSET WORKOUTS INTRODUCTION One of the greatest techniques that you can use to drive up the intensity of your workout along with the results that you are experiencing is that of supersets. Supersets have been traditionally employed by performing two exercises, back to back with no rest in between. Most commonly, two opposing or antagonistic muscle groups are utilized. So you d work your biceps with your triceps. You d work your quads with your hamstrings. You d work your chest with your back. And while these were great combinations, you can take this a step further. By structuring your supersets in a particular manner, you can crank up your ability to build muscle, burn fat, and get to the pinnacle of fitness. So what makes supersets so great? Why include them in your program? Some of the major benefits they can bring include: Decreasing the total time spent exercising. Since you ll be resting minimally between exercises, this means you can get in and out of the gym in a hurry. Increased metabolic demand. By using the superset structure I ll be explaining momentarily, you can dramatically increase the metabolic demands these are placing on your body. In other words, you burn a ton more calories during and after the workout is completed FRFU Hardcore Metabolic Supersets // 01

Enhanced cardiovascular conditioning. With the lack of rest between these exercises, you can rest assured your heart rate is going to increase and stay increased as long as you do the exercise.

6 Enhanced cardiovascular conditioning. With the lack of rest between these exercises, you can rest assured your heart rate is going to increase and stay increased as long as you do the exercise. Say so-long to cardio training when you are utilizing a superset protocol. You just won t need it. Improved recovery time. You might think that superset training is going to decrease your recovery, but often, the opposite is the case. If you are performing antagonistic sets (working muscles that oppose each other), the muscle that is resting will be better able to rest while opposing muscle fibers are contracting. This is one clear benefit that is unique to antagonistic supersets alone. Improved endurance. By exercising for an extended period of time with little to no rest between sets, you can improve muscular endurance. You ll be better equipped to fend off fatigue when you have supersets included in your workout protocol. So there you have a few of the key benefits that supersets can bring. Hopefully from all this, you can see why they are a must-add to your workout routine. In the programs that I ve designed, you aren t going to be doing supersets for reps however as most programs would have you doing. Instead, you ll be focusing on supersets for time. Essentially, you ll perform as many reps of an exercise as possible in a given time frame and then immediately move onto the next exercise. This amplifies the benefits that I ve just noted above. Take note that in order to reap these benefits however, it s imperative that you keep your rest period between supersets to five seconds or less. If you rest seconds, your muscles can recover up to about 40% of what they started with and fi you rest for 15 seconds, you ll be up to 50%. Five seconds or less rest is your goal FRFU Hardcore Metabolic Supersets // 02

7 In this program, you will be doing four types of supersets. Let s take a look at each of these. FAT INCINERATING DOUBLE ( ) The first type of superset you ll be doing is a double superset in that it doesn t just have two exercises stacked back to back, but rather, three or four exercises. This is going to give it extreme fat burning capabilities, allowing you to torch fat quickly. These supersets are also primarily going to focus on compound exercises, which work multiple muscle fibers at once. This allows you to maximize your strength gain, improve your total calorie burn, and increase full-body power. You ll be calling the entire body into play with these supersets, hitting muscles from all regions as you complete them. There are two primary types of fat incinerating double supersets you ll do: : Metabolic supersets will have you performing an upper body exercise, a lower body exercise, and then a compound exercise. Then rest is taken before the process is repeated FRFU Hardcore Metabolic Supersets // 03

These can be done with bodyweight exercises or weighted exercises depending on how you wish to structure the protocol. GIANT : Then you have giant metabolic supersets.

8 These can be done with bodyweight exercises or weighted exercises depending on how you wish to structure the protocol. GIANT : Then you have giant metabolic supersets. These will have you doing four exercises in a row and will involve a push movement, a pull movement, a press movement, and a core movement. For these you ll be doing all upper body exercises plus your core move or all lower body exercises plus your core move. This allows you to really focus in on one half of the body, bringing yourself to a maximum state of fatigue. This gives these supersets supreme endurance boosting capabilities. FOUNDATION BUILDING (LOWER BODY ) After your fat incinerating supersets, you have your foundation building supersets. These are going to involve two exercise and will target strictly your lower body. As your lower body is the foundation upon which every other exercise is executed from, it s important that you build it strong. When your legs are strong, you ll be better prepared to perform all other exercises like barbell presses, rows, push-ups, and so forth. These supersets will not have you working antagonistic muscles, but rather agonistic muscles, meaning two muscles that work in conjunction with each other. This will help you build up more muscular endurance and prolonged strength production FRFU Hardcore Metabolic Supersets // 04

DEFINING (UPPER BODY ) In addition to your foundation building supersets, you ll also have your defining supersets, which are upper body supersets that will help bring out maximum muscle definition,

These supersets are what will carve out your physique, giving you speed and power, while also helping you look great naked.

9 DEFINING (UPPER BODY ) In addition to your foundation building supersets, you ll also have your defining supersets, which are upper body supersets that will help bring out maximum muscle definition, while encouraging strength production as well. These supersets will be working two upper body muscles, often pairing an upper body muscle with a core muscle. These supersets are what will carve out your physique, giving you speed and power, while also helping you look great naked. FULL BODY Finally, the last type of superset you ll be doing in this routine is the full body superset. This superset is going to call into play an upper body exercise along with a lower body exercise, both of which utilize a compound exercise. Because compound exercises work more than one muscle group at once, it s quite possible to hit nearly all the muscles in the body with this single superset, hence it s name, the full body superset FRFU Hardcore Metabolic Supersets // 05

So to summarize, here are your supersets: Fat Incinerating Metabolic Supersets Fat Incinerating Giant Metabolic Supersets Foundation Building Supersets Defining Supersets Full Body Supersets Utilizes

10 So to summarize, here are your supersets: Fat Incinerating Metabolic Supersets Fat Incinerating Giant Metabolic Supersets Foundation Building Supersets Defining Supersets Full Body Supersets Utilizes 3 Utilizes 4 Utilizes 2 Utilizes 2 Utilizes 2 exercises exercises exercises exercises exercises Upper/Lower/ Pull/Pull/Press/ Works the Works the Works both Core Core lower body, upper body the upper & Can be done for Builds Chisels your lower body either the upper foundational physique, Works most body OR the strength helping you muscles in lower body in the leg gain great the body at muscles definition once Burns calories Burns calories Helps while building while building increase strength and strength and total calorie power power burn ** Remember as you perform these exercises to make sure that you are maintaining proper form throughout. It s easy to let good form slip while doing supersets as fatigue sets in. You must strive to avoid this if you hope to see optimal results and avoid injury. If you re ready, let s get to your workout program FRFU Hardcore Metabolic Supersets // 06

11 SAMPLE WORKOUT SCHEDULE DAY WORKOUT Monday Fat Incinerating Metabolic Superset Workout Tuesday Wednesday Thursday Friday Saturday Foundation Building Superset Workout Rest Defining Superset Workout Fat Incinerating Giant Metabolic Superset Workout Full Body Supersets or ADRENALINE ABS SuperSet Workout Contents: Equipment Based Bodyweight Only Bonus Workouts EQUIPMENT BASED WORKOUTS MONDAY DAY 1 Fat Incinerating Metabolic Superset Workout Perform each exercise for 30 seconds each one after the other for 3 rounds. Rest for 2 minutes and repeat for the remaining supersets. SUPERSET DAY 1 EXERCISES TIME A1 - Upper Floor DB Chest Press A2 Lower - Kettlebell/DB Swings A3 - Core Abs V-Ups A4 Rest FRFU Hardcore Metabolic Supersets // 07

12 B1 Bent Over DB Flyes B2 DB Squats B3 Plank Builds B4 Rest C1 DB/BB Clean and Press #4 C2 DB Reverse Lunge C3 Lying Leg Raises C4 Rest D1 DB Goblet Squats D2 RDL (Romanian Deadlift) D3 Hip Thrusts D4 Rest TUESDAY DAY 2 Foundation Building Superset Workout Perform each exercise for 55 seconds of work followed by 5 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET DAY 2 EXERCISES TIME A1 - DB/BB Squats A2 DB Standing Calf Raises B1 Reverse DB Lunge B2 KB/DB Swings FRFU Hardcore Metabolic Supersets // 08

13 C1 In and Out Jump Squats C2 Bench Hip Thrusts #4 D1 Side to Side Lunge D2 RDL (Romanian Deadlift) WEDNESDAY REST DAY THURSDAY DAY 3 Defining Supersets Perform each exercise for 50 seconds of work followed by 10 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET DAY 3 EXERCISES TIME A1 - DB Alt Bench Press A2 Chin Up Inverted Rows B1 Standing BB/DB Press B2 Abs Wheel Roll Outs C1 Explosive Push Ups C2 BB/DB Bent Over Rows #4 D1 Parallel Dips D2 Speed Curls FRFU Hardcore Metabolic Supersets // 09

14 FRIDAY DAY 4 Fat Incinerating Giant Metabolic Supersets Perform 60 seconds of work of each exercise one after the other for 3 rounds. Rest for 2 minutes and repeat for the other supersets. SUPERSET DAY 4 EXERCISES TIME A1 - Push DB Incline Chest Press A2 Pull Chin Ups A3 - Press BB Standing press A4 Core Plank Builds B1 Squat - Jump Squats B2 Lunge - Jumping Lunges B3 Hip Hinge Plyo Jumps B4 Calf Jumping Calf Raises SATURDAY - DAY 5 Full Body Supersets Perform each exercise for 55 seconds of work followed by 5 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET DAY 5 EXERCISES TIME A1 - BB Bench Press A2 BB Speed Squats FRFU Hardcore Metabolic Supersets // 10

15 B1 Chin Ups B2 Jumping lunges C1 Side DB Raises C2 KB/DB Swings #4 D1 Side to Side Planks D2 Side to Side Lunges Adrenaline Abs Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise. SUPERSET DAY 5 EXERCISES TIME A1 - KB Overhead Swings A2 Alternating One Arm Plank B1 KB/DB Jump Squats B2 Side to Side Planks C1 2 Arm High Pulls C2 Abs Bicycles FINISHER Kettlebell Swings FRFU Hardcore Metabolic Supersets // 11

16 BODYWEIGHT ONLY MONDAY DAY 1 Fat Incinerating Metabolic Superset Workout Perform each exercise for 30 seconds each one after the other for 3 rounds. Rest for 2 minutes and repeat for the remaining supersets. SUPERSET DAY 1 EXERCISES TIME A1 - Upper Wide Grip Push Ups A2 Lower - Jumping Lunges A3 - Core Abs V-Ups A4 Rest B1 Chin Ups/Pull Ups/Inverted Rows B2 Prisoner Squats B3 Plank Builds B4 Rest C1 Pike Push Ups C2 Reverse Lunge C3 Lying Leg Raises C4 Rest FRFU Hardcore Metabolic Supersets // 12

17 #4 D1 Close Grip Push Ups D2 Jumping Squats D3 Hip Thrusts D4 Rest TUESDAY DAY 2 Foundation Building Superset Workout Perform each exercise for 55 seconds of work followed by 5 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET DAY 2 EXERCISES TIME #4 A1 - BW Squats A2 Standing Calf Raises B1 Reverse Lunge B2 Full Body Extensions C1 In and Out Jump Squats C2 Bench Hip Thrusts/Lying Hip Thrusts D1 Side to Side Lunge D2 RDL (Romanian Deadlift) WEDNESDAY REST DAY FRFU Hardcore Metabolic Supersets // 13

18 THURSDAY DAY 3 Defining Supersets Perform each exercise for 50 seconds of work followed by 10 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET DAY 3 EXERCISES TIME A1 - Divebombers A2 Inverted Rows B1 Pike Push Ups B2 Abs Walkouts C1 Explosive Push Ups C2 Bent Over Arm Flyes #4 D1 Reverse Dips D2 Isometric Curls FRIDAY DAY 4 Fat Incinerating Giant Metabolic Supersets Perform 60 seconds of work of each exercise one after the other for 3 rounds. Rest for 2 minutes and repeat for the other supersets. SUPERSET DAY 4 EXERCISES TIME A1 - Push Wide Push Ups A2 Pull Chin Ups A3 - Press Pike Push Ups A4 Core Plank Builds FRFU Hardcore Metabolic Supersets // 14

19 B1 Squat - Prisoner Squats B2 Lunge - Front Lunges B3 Hip Hinge Full Body Extensions B4 Calf Standing Calf Raises SATURDAY - DAY 5 Upper-Lower Body Supersets Perform each exercise for 55 seconds of work followed by 5 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET DAY 5 EXERCISES TIME A1 - Push Ups A2 Speed Squats B1 Chin Ups B2 Jumping lunges C1 Bent Over BW Rows C2 Full Body Extension #4 D1 Side to Side Planks D2 Side to Side Lunges FRFU Hardcore Metabolic Supersets // 15

20 Adrenaline Abs Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise. SUPERSET DAY 1 EXERCISES TIME A1 - Stationary Sprints A2 Alternating One Arm Plank B1 Squat Jumps B2 Side to Side Planks C1 Tuck Jumps C2 Abs Bicycles FINISHER Burpees FRFU Hardcore Metabolic Supersets // 16

21 BONUS WORKOUTS Bilateral Super Sets Perform each exercise for 55 seconds of work followed by 5 second rest one after the other for 3 rounds - Rest for 2 minutes and repeat for the remaining supersets SUPERSET EXERCISES TIME (Lower) (Upper) (Lower) A1 - Bulgarian Split Squat Left A2 Bulgarian Split Squat Right B1 One Arm DB Chest Press Left B2 One Arm DB Chest Press Right C1 One-Arm DB Squat Thrusters Left C2 One-Arm DB Squat Thrusters Right #4 (Upper) D1 Bent Over Single Arm Rows Left D2 Bent Over Single Arm Rows Right FRFU Hardcore Metabolic Supersets // 17

22 STRENGTH CARDIO At each station you will alternate between 60 seconds of work and 30 seconds of rest for both a strength and cardio exercise. You will perform 3 total rounds followed by a 1-minute rest and transition for 3 total stations for a 20-minute total body workout. Super Cyborg Workout Complete exercise one for 60 seconds of work followed by exercise two for 30 seconds. Rest for 30 seconds and complete 3 rounds. SUPERSET EXERCISES TIME A1 - Speed Deadlifts A2 Lateral Barrier Hops B1 KB/DB Snatch 60 seconds (30 sec each side) B2 Stationary Sprints C1 DB Floor Alternating Press C2 Burpees #4 D1 Bent Over Barbell Rows D2 Mountain Climbers FRFU Hardcore Metabolic Supersets // 18

23 Bodyweight Basher SUPERSET EXERCISES TIME A1 - Forward Lunge A2 Front to Back Leg Hops B1 Push UP Knee to Chest B2 Tuck Jumps C1 Plank BW Rows C2 Burpees Bodyweight Boom SUPERSET EXERCISES TIME A1 - Reverse Lunge A2 Side to Side Hops B1 Spiderman Push Ups B2 Jumping Jacks C1 Inverted Rows C2 Mountain Climbers GET IT DONE! FRFU Hardcore Metabolic Supersets // 19

Copyright 2014 by Dawn Sylvester

Copyright 2014 by Dawn Sylvester All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other