NOW IT S YOUR TURN TO GET IT DONE!

WORKOUT #5 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 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 #5 week 6 Picenum LOCATION At Picenum in central Italy Spartacus defeated the consular armies, then pushed north and defeated the proconsul of Cisalpine Gaul at Mutina. GLADIATOR Oenomaus was the gladiator trainer in Batiatus Ludus, and was traditionally referred to only by the title of Doctore (TRAINER) Workout 5 DIRECTION Do this circuit 2 days per week Perform 1 set of each exercise in succession. Each exercise lasts 60 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 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 5 // Week 6 // www.spartantrainingsystem.com

WORKOUT #5 week 6 YOUR WORkout: Perform 3 rounds of this 10 exercise circuit with 90 seconds rest in between rounds. Perform each exercise for 60 seconds of work followed by 15 seconds of rest. 60 + 15 x 10 90 3 41 SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME SEC WORkout #5 EXERCISE LIST: 1 KETTLEBELL MILITARY PRESS 2 CLOSE GRIP PUSH UPS 3 SPEED SKATERS 4 ABS SPRING UPS 5 ALTERNATE TWO ARM ROWS 6 WARRIOR - SIDE LUNGE 7 SWISS BALL AB CRUNCHES 8 TWO HANDED DUMBBELL SQUAT AND PRESS 9 WIDE LEG RUNS 10 PLANK TO PUSHUPS 2 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 5 // Week 6 // www.spartantrainingsystem.com

EXERCISE DESCRIPTIONS 1 KETTLEBELL MILITARY PRESS Get the kettlebells into the rack position with your elbows tucked into your sides, resting on your hip. From there, press the kettlebells straight up. Hold for a second and bring the kettlebells back to starting position. Perform each kettlebell military press repetition at the natural pace that the weight will allow. Continue for allotted time. 2 CLOSE GRIP PUSH UPS Get into a push up position but positioning your hands close so your thumbs and index fingers are touching each other, creating a diamond shape with your hands. Keep your hands in the diamond position. Bend your arms fully lowering yourself until your chin is close to touching your hands. Push yourself back up to start position. Keeping your body straight for entire movement. Continue pushups for allotted time. 3 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 5 // Week 6 // www.spartantrainingsystem.com

3 PLYOMETRIC SPEED SKATERS Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 Inches from the ground. Lean forward until your shoulders are positioned above your knees, bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways to the right about 2 feet and landing only on your right foot, then hop sideways back onto your left foot. Use your arms for momentum when hopping. Try to get as big a hop as possible. Your legs will look like a speed skater powerfully pushing from side to side. Continue for allotted time. 4 ABS SPRING UPS Lying flat on your back with your knees bent and arms stretched up over your head. Lift your shoulders and back of the ground toward your knees (Spring Up). As you sit up at a 45 degree angle make a fist with both your hands and punch your abs. Return to start position and repeat for allotted time. 4 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 5 // Week 6 // www.spartantrainingsystem.com

5 STANDING ALTERNATE TWO ARM ROWS Pick up the dumbbells and hold them to your side Standing with your feet together slightly bend at the knees, push your hips back and bend over at 45 degree angle Pull the dumbbell in your right hand up toward your right hips, keeping the dumbbell close to your body during the movement While you return the dumbbell to the start position, begin to raise the left dumbbell up along your body as you did with your other arm. Continue alternating arms for allotted time. 6 WARRIOR SIDE LUNGE Keep the feet pointed straight out from the body. Take a step out on a 45 degree angle to the right side while keeping the left foot stationary. Lunge forward with the right leg. Making sure to keep the right knee aligned over the toes of the right foot without over-extending it. Make sure the back is straight and neutral. Extend the arms to the front of the body for balance. Repeat the lunge to alternate sides for allotted time. 5 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 5 // Week 6 // www.spartantrainingsystem.com

7 SWISS BALL AB CRUNCHES Sit on the front of the ball making sure your feet are flat on the floor. Keeping your feet flat, roll your back down against the ball until your thighs and torso are parallel to the floor and your back is supported over the ball. Place your hands behind your head or arms across your chest while keeping your feet about shoulder width apart. Crunch forward bringing your shoulder blades off the ball while keeping your lower body and hips still and then return back to the starting position. Continue for allotted time. 8 TWO HANDED DUMBBELL SQUAT AND PRESS Stand with feet hip-width apart and pointing forward. Hold a dumbbell in each hand at shoulder height with palms facing forward. Squat down by shifting your hips back and leaning slightly forward. Knees should bend as low as comfortable to seated position. Keep your knees over your ankles and your feet straight. Stand up while pressing the dumbbells over your head. Lift until your elbows are almost, but not quite, straight. Hold for 1 second and return dumbbells to shoulder height position. Repeat for allotted time. 6 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 5 // Week 6 // www.spartantrainingsystem.com

9 WIDE LEG RUNS Stand with both feet wide apart. Wider than shoulder width apart. Start running in place, increase your speed and bring your knees as high as possible. Focus on running with your back straight and head up, lifting your knees naturally as high as they can go. Continue running for allotted time. 10 PLANK TO PUSHUPS Begin in a plank position with your forearms on the floor shoulder-width apart, knees off of the ground and your feet hips-width apart. Proceed to a basic push-up position by lifting your right and then left forearms off the ground into a push up position, ensuring your knees off of the ground. Return back to the plank position, one arm at a time, until both forearms are on the ground. Repeat for allotted time. 7 FUNK ROBERTS SPARTAN TRAINING SYSTEM // Workout 5 // Week 6 // www.spartantrainingsystem.com

TRACKING SHEET workout #5, weeks 5 & 6 60 + 15 x 10 2 2 28 SEC SEC MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME MIN WEEK 5 WorkouT A Workout B Round 1 Round 2 Round 1 Round 2 # EXERCISEs Reps Wt Reps WT Reps WT REPS WT 1 KETTLEBELL MILITARY PRESS 2 CLOSE GRIP PUSH UPS 3 SPEED SKATERS 4 ABS SPRING UPS 5 ALTERNATE TWO ARM ROWS 6 WARRIOR - SIDE LUNGE 7 SWISS BALL AB CRUNCHES 8 TWO HANDED DUMBBELL SQUAT AND PRESS 9 WIDE LEG RUNS 10 PLANK TO PUSHUPS 60 + 15 x 2 SEC SEC MIN MIN WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME 10 3 41 WEEK 6 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 KETTLEBELL MILITARY PRESS 2 CLOSE GRIP PUSH UPS 3 SPEED SKATERS 4 ABS SPRING UPS 5 ALTERNATE TWO ARM ROWS 6 WARRIOR - SIDE LUNGE 7 SWISS BALL AB CRUNCHES 8 TWO HANDED DUMBBELL SQUAT AND PRESS 9 WIDE LEG RUNS 10 PLANK TO PUSHUPS