Wednesday, March 31, 2010


I was born with two back ailments: Swayback or Lordosis which is an inward curvature of a portion of the backbone and Scoliosis, which is a curvature of the spine. When you put both of these together, that’s a recipe for back pain.

If anyone knows back pain, it’s me. I remember countless times when I couldn’t even stand up because there was so much pain shooting through my lower back. So for the better part of my life, I tried to find ways to treat my back pains or at least mask the pain I was felling.

I had gone to a few chiropractors and they helped to some extent, but it wasn’t until I started dedicating myself to strengthening my core and stretching every day that I found my cure.

As of now I feel awesome and haven’t felt back pain for many years.

Having low back pain can make you feel like you're in a prison of your own body...unable to do normal daily activities that you take for granted when you are healthy.

If you are suffering from back pain caused by poor flexibility or bad exercise form, then I have good news for you. My friend Eric Wong (who you will hear more of from me this year) is another guy like me who had to overcome back pain (although his was much more serious) and he has put together a free report for you about overcoming back pain here.

Eric's a smart guy who's trained thousands of people in the real world. He's seen his share of back pain in everyone from athletes to grandmothers. He even has his own personal and graphic story of back pain. (He tells you about it in the report)

Eric is offering his free report until Thursday April 1, 2010. So click the link below and get it free now

Here's what you'll discover once you get this FREE report:

1) The 1 real cause of back pain (it's so simple; you'll be shocked that you've never heard it before!)
2) The absolute WORST thing you can do when you throw your back out
3) The 2 critical factors you must address to reduce back pain

It's the complete blueprint you need to 'bulletproof' your back so you never suffer from back pain again.

And it's easy and free to get this special back pain report, just go to Eric's site here:  

Wishing you a recovery from your back pain

Funk Roberts

PS - Back pain affects 80% of the adult please forward that website to anyone you know who suffers from back pain.

NOTE: However, the first thing you should do if you have back pain is to see your doctor. Please take your back pain seriously and go see your doctor today if you have back pain that won't go away.

Funk Roberts

Tuesday, March 30, 2010



I love this shoulder workout. It is what is called a Giant Set. Three exercises performed one after the other equals one set. This workout is great because it targets your front delts, side delts and shoulder strength.

Doing this one arm at a time, allows you to focus on your shoulder muscles doing all the work, instead of using your body or momentum to lift the weight. Make sure you use a lighter kettlebell to perform this don’t want to risk injury.

Kettlebell 21's - Perform 3 Giant Sets each arm - no rest in between

One Arm Kettlebell Side Lateral Raise - 7 reps
One Arm Kettlebell Front Raise - 7 reps
One Arm Kettlebell Shoulder Press - 7 reps
(Perform one arm at a time, switch to the other arm, then switch back woth no rest.  Perform 3 full sets.  Don't have a kettlebell, then use a dumbbell)

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!


Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Funk Roberts

Saturday, March 27, 2010



Do you want to work your entire body in 60 seconds?

Look no further than the Turkish Get Up (TGU), an old-time exercise that works every muscle you think of, with emphasis on the shoulders, core and legs. This exercise will get you ripped from head to toe.

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.

I would personally put the TGU in the same class as the effectiveness of the deadlift, being one of the very best overall exercises to develop pure and simple strength.

I believe the TGU will accomplish the same thing when properly programmed into your training

• Develops Strengthens all major muscle groups, ligaments, and tendons;
• Develops flexibility and physical stoutness all over the entire body, especially the waist, hips, and shoulders;
• Burns a lot of calories and gives an enhanced body structure;
• Increases muscular-cardiovascular stamina.

Practice this exercise without weights before you try it with a kettlebell, dumbbell, medicine ball, a person, whatever you use

How to do the Turkish Get Up

Kettlebell Turkish Get-Up (Lunge)

1. Lie on your back and floor press the kettlebell to the top position

2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non-working arm to assist you in driving forward to the lunge position

3. While looking up at the kettlebell, slowly stand up

4. Reverse the motion back to the starting position

• Focus on keeping the kettlebell locked out at all times
• Flex your stomach and glutes to drive off the floor into the lunge position
• Look at the kettlebell at all times
• Breathe in as you stand up and breath out as you lower yourself back to the starting position

Turkish Get-Up (Squat)

1. Lie on the back and floor press a kettlebell to the top position

2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non-working arm to assist you in driving forward to the bottom position of an overhead squat

3. Looking up at the kettlebell slowly stand up

4. Reverse the motion back to the starting position and repeat

• Focus on keeping the kettlebell locked out at all times
• Flex your stomach and glutes to drive off the floor into an overhead squat position
• Look at the kettlebell at all times
• Breath in as you stand up and breathe out as you lower yourself back to the starting position



A1) Double KB Military Press 3X5
A2) Loaded Pull-Up 3X5
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.

B) KB Turkish Get-Up 2X5

C1) Barbell Squat 5X5
C2) One-Arm KB Swing 5X5

Do C1 and C2 in alternating fashion, i.e., do a set of C1, rest for a minute, then do a set of C2. Continue until all sets have been completed.


Circuit Training
1. Double Kettlebell Clean and Push Press 1x10
2. One-arm Kettlebell Bent-over Row 1x10 each side
3. Kettlebell Turkish Get-Up 1x5 each side
4. Double Kettlebell Clean and Front Squat 1x6 (clean before each squat)
5. One-arm Kettlebell Swing 1x15 each side

Take 15-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds total.

Thanks Ajamu Bernard for my certification

Thanks Mike Mahler, kettlebell expert, instructor and strength coach for teaching me how to put together kick ass workouts!

The Key to winning the battle against fat and keeping it off is to build as much muscle as possible. Yes ladies this means you as well! Learn why with
The Kettlebell Solution For Fat Loss And Mental Toughness
Mike Mahler


I am often getting asked; “Funk would you ever recommend dark chocolate to any of your clients, readers or friends”

My answer: HELL YES!!!!!

Oh you mean to eat...HELL YES!!!!

A single ounce of dark chocolate is packed with literally dozens of nutrients and disease fighters including FLAVONOIDS – powerful antioxidants that mop up the cell-damaging free radicals that have been linked to heart disease and cancer.

Choose alkaline-free cocoa products for the most powerful flavonoid punch. You can also get Dutch dark chocolates on the market, but they are processed with alkaline and to reduce bitterness and drastically lowers flavonoid content.

Dark chocolate also helps to lower blood pressure and can help to reduce inflammation in blood vessels keeping them pliable and optimum blood flow to your heart and other working muscles.

Look for dark chocolate with at least 70% cocoa. Skip white chocolate all together, it’s loaded with sugar and is virtually nutrient free.

That being said you can over eat dark chocolate, so I would recommend that everyone eats it in moderation.

If you are diabetic you may want to avoid it and fairly heavy people should definitely limit your intake to once per week.

An average adult who is in pretty good shape can handle a piece of chocolate every few days.

I’m talking about an OH Henry or any other milk chocolate bars. The caloric difference between a candy bar and a square of dark chocolate is massive.

So I recommend you add dark chocolate with at least 70% to your nutrition plan today, but ONLY IN MODERATION

Funk Roberts

Friday, March 26, 2010



I am always excited to see when people have benefited from any kind of workout program…I love success stories even, when it has nothing to do with me. But when the success comes from something that I was able to help with, it means that much more to me.

The Funk Roberts 4 Week Spartacus Challenge is now in its 6th week and there are more than 1300 participants from 35 countries and over 40 new ones daily. Before/after pics, and testimonials are starting to flow in from those people that started the challenge over 5 weeks ago.

Please take time to look and read the stories of these great 4 Week Spartacus Challenge Participants and congratulations to all that have completed the full challenge. For those that dropped off, just get back on the program and keep pluggin away. For those of you, that have just started good luck and don’t give up.


Three years ago, I was an avid horse-rider, rugby player and dancer until a serious knee injury put the brakes on all my active hobbies. For two years I was in and out of hospital as my fitness levels went down and my weight went up.

When my knee was repaired, I started on the long road back to fitness, finding a new love for Muay Thai boxing and MMA. Unfortunately, no matter what I seemed to do, I couldn't lose weight. I tried all the latest diets from slim-fast through to slimming world, I would lose a few pounds in the first week and then nothing. Many of you may be thinking "Oh well, she must have cheated" but I never did, I was too determined to get back into those favourite jeans!

After learning some of my immediate family were suffering from Hypothyroidism I went straight to the Doctor. Thankfully, I was given the all clear but this still didn't explain my inability to lose weight. Eventually, after a barrage of tests, the Doctor said "Maybe you just can't lose weight".

I was excited to learn about the Spartacus Workout but in all honesty I was a little sceptical, after all, everything else I had tried had failed.

After the first week I started to notice my clothes were looser and by week two the weight was still melting away! I was shocked and overjoyed!

Every week the workouts changed and the intensity grew and, whilst they all brought new challenges (and new ways for me to colourfully curse Funk :-P), my cardio levels continued to rise, my strength increased massively and the jeans I had so sorely missed now fit.

I have recommended the Spartacus workout to so many of my friends and family and even though it wasn't easy, I had a lot of fun and the results speak for themselves.

Helen Smailes, UK



Where to start?

This whole Spartacus regimen has been outstanding! The exercises never let your muscles adjust. Right at the point where you think you're getting used to them, Funk's pushes out a new set of exercises and you're back at square 1.

Well, it's not at all square 1, as each week I felt fitter. Fitter in everything. Strength, speed, stamina. I've had more energy throughout the Spartacus workouts and this flood of energy has overflowed into all other aspects of my life. I'm more alert through the day and not once did I feel like I could crash when coming in after work.

Then there's my class. I teach a beginners Students Union MMA class here in the UK, with many varying levels of skill and fitness. Every week I obviously have to spend my time teaching the session and not getting much training in myself

 I still join in with sparring, submission rolling and pad work (both holding and striking), but oft times this is not enough. It only took one week of Spartacus to notice the difference between where I was the week before. Then each week the differences continued to be apparent.

Training and sparring partners have noticed this change too. My power is through the roof, coupled with my increased stamina I'm able to strike at my peak capability for many more rounds than I ever could. My submission rolling has also seen a vast improvement from my explosiveness between positions to having greater cardio than my opponents.

Every aspect of my game has improved - I would say even my technical skill has improved as I feel less gassed, remain calm and focus on the submission at hand rather than gulping for air!

Usually when reading these sorts of things, this is the part where the 'reviewer', of sorts, would say "but..." and start to drift onto some negatives.

But... there aren't any!

Seriously. I looked at the diet and thought two things: "How much do you want me to eat!?" and "Aww crap, where's the beer?". After a week you adjust to the sheer volume of food you need to consume, and you'll find yourself noticing the hunger-pangs right around the time your morning/afternoon snacks are due.

Kick forward a few more weeks and the whole diet regime becomes second nature. I adjusted to using less (or none at all!) oil. Food that you'd instinctively put salt in no longer needs it.

Other foods, that prior to the workout, I'd avoid or didn't like the taste of, quickly become typical veggies to add to your meal (Broccoli, especially), and then there are the foods that you may never have had before - sweet potatoes, man I can't get enough of them!

Hopefully you've seen my before and after pics, and the table of changes that my body went through.

I'd hope these would be enough to get you to join the Spartacus routine and to trust Funk. He worked with us throughout the whole of the routine, providing new workouts, answering questions and always on hand to provide motivation... but honestly, this last part you wont need.

Once you start seeing the results (which will take just a few short days!) you'll have all the motivation you'll ever need.

Good luck, keep on training, and as Funk would say "Get. It. Done!"

Before (17th February, 2010) After (17th March, 2010)
Neck 17”/43.5cm 17.5”/44.5cm
Chest 46”/117cm 46.5”/118cm
Upper Arm 16”/41cm 15.5”/40cm
Forearm 11.5”/29.5cm 12”/30.5cm
Waist 37”/94cm 35.5”/91cm
Hips 42”/107cm 41.5”/106cm
Thighs 25”/64cm 26”/66cm
Calves 16”/41cm 16.5”/42cm
Weight 97.8kg 93.9kg


I absolutely loved the 4 week challenge and found the nutrition plan very enlightening as I have never undertaken a program like this before.

I was not sure what to expect but it was great I have lost nearly 5 kilos and enjoyed it so much I am going to do another round of it the cardio side of it was hard but I am in better shape than i have been in years check out the photos bet you can tell which one was before and after and once again thank you for all your effort it certainly has changed my life.

Reg Watford


My name is Julie, I'm from central Connecticut. I've always been into fitness; I ran track in middle school, rowed crew in high school, and always ran. I never really paid attention to calories or diet, just tried to keep it healthy. I joined the gym when it opened in my town about 6 years ago and went off and on – I never really hit the weights and I got bored with cardio and was too self conscious to try a class. I would usually go to the gym in the wintertime and get outside in the summer.
I had surgery on both of my feet in 2007 and that pretty much ended my career at the gym, or anything movement related, unless I could roll around my apartment on a rolling chair. Then I got lazy and didn't want to exercise because I was out of the habit. I also took a job that had on-call hours, so being out all night or for days on end would put a damper on one's exercise abilities! My diet stunk as well, and due to some other things going on in my life, I went from 135 lbs to 106 lbs and started smoking.
The day came when I had to carry a 40-lb box of cat litter up my apartment steps and I couldn't do it. I had to make a life change or I knew my health down the road was going to suffer.
In December of 2008, I didn't quit smoking immediately, I just started going to the gym. About a month into it, I quit cold turkey one day. I don't even remember the day I did. I started reading about training and diet and how to properly eat: every six hours so that you're not ravenous and reaching for junk; eat more vegetables, measure out how much of each portion to eat, etc. I started joining online sites for email updates then, including Funk Roberts, Lee Hayward, and Tom Venuto. I didn't trust anyone out there trying to sell a gimmick or push fitness programs on people. I mainly tried to listen to a lot of the diet advice, and tried to train according to what my body told me – I would train my least fatigued body part.

I gained about ten pounds of muscle in the first six months. I signed up with a trainer, and after doing a little bit of searching found the right person within the training group to fit my needs. He kept me interested and we were always doing something that I enjoyed, whether it be split sets, flush routines, whole body routines, body weight workouts, fifteen sets of deadlifts, or circuit training sets. 

I had just finished a circuit set at the beginning of January. In eight weeks, doing three circuit workouts per week and supplementing with weight training, I put on seven pounds. My body fat stayed about the same – I am usually somewhere between 11 and 13%. I weighed 130 lbs. I started doing some split sets, just to change it up a little. Then Funk Roberts sent out the Spartacus Challenge, and the way that he worded the email made me want to try it – I am always up for a contest, even if it is just against myself.

My first thought when I saw the diet was that I was going to be hungry. I'm always hungry. I come from a family of people who unconsciously eat, but are all thin. I don't exactly have that fast of a metabolism, I would have to say that it's mediocre, so I do have to watch it. But I do like to eat!! I printed the list and went to the store. I did all my before stuff – weight, measurements, pictures, etc.

Day one came and I ate according to the chart. I did my first workout and wow was that hard! I was used to circuit workouts, but not going full out for a full minute and then resting for only fifteen seconds. I finished it, and felt pretty good. Even if I couldn't do something for a full minute, I would take a breath and try again. I finished the first week and was sleeping pretty well at night.

 I got kind of bloated too, and I emailed Funk and he said it would go away, I just needed an adjustment period, and he was right. By the beginning of week two the bloat was gone, and I also found that I was not hungry if I ate according to the diet plan. And on Sundays, even though it's “eat whatever you want” day, that wasn't a recipe for eating junk! I tried to continue on with the eating plan, combining ideas from the other days and coming up with something a little different for dinner.

I allowed myself a small piece of dessert on those days, just to keep my junk cravings at bay for the rest of the week. What I found was that the type of protein powder I got tasted exactly like chocolate ice cream and it had added fiber in it. So I felt that I was cheating but in essence I really wasn't.

As each week went by I found that the exercises were getting better and I was looking forward to my workouts. There was always one exercise that I couldn't do to completion, but I always tried. I did slip up on my diet during the second week, but after a few days of getting back on track I think I corrected the aftereffects.

I found that rarely was I hungry, but if I had an extra smart snack – like some protein based snack – I was good. I started to notice that my pants fit better as well.

At the end of the four weeks, my pictures were done again, measurements, body fat, and weight was done. My weight went up a pound, and some of my measurements went down. I went down by 0.2% body fat. This had never happened to me before in such a short amount of time.

I think it really has to do with the timing of the work, where you really don't get any rest for ten exercises. Then you get two minutes off – which put my heart rate back to normal, and then you had to start all over again. This is classic, forced interval training – and it doesn't work without downloading the workout muse mp3!


That way you don't have to count or watch the clock, or cheat. I didn't get the Gymboss timer like Funk suggested because I wanted to try the mp3 instead, which worked very well for me.

Overall I loved this workout. There was something new every week so I never got bored. I got to eat foods I love in a quantity that didn't leave me feeling empty. I felt like the workouts were short – I was used to being in the gym for at least two hours.

With a warmup, some light stretching, the workout, and then heavy stretching after a cooldown, I was there for about an hour and ten minutes. I kept feeling, afterwards, that I didn't do anything (during the workouts, the thought process was entirely different!). The results show otherwise!

Thank you so much Funk for sharing this with me and the rest of the people who completed the challenge!!!!!

Julie Wolf


Wednesday, March 24, 2010

Ashbridges Beach in 2010 – The future of Not So Pro and Canadian So Pro is in jeopardy!

What you are about to read is very close to my heart and is my passion. As you may or may not know over the past 6 years I have been the Chairman, Tournament Director and have run the Canadian So Pro Beach Volleyball tour, one of Canada’s best.

I am sad to say that for me and so many professional beach volleyball players throughout Canada, the future of Not So Pro including Sports Leagues, Ski + Snowboard Club, Social Scene, Beach Tour, Tournaments, Canadian So Pro and PVB Youth Volleyball is in dire straits and jeopardy of losing the access to Ashbridges beach.

Please read below and contact your councillor.

The following matter is extremely important to us and to YOU and we would appreciate that you to take the time to inform yourself of the details. We would like to tell you about our current situation with Ashbridges beach.

Not So Pro started beach volleyball at Ashbridges 14 years ago and has since become a community success story. Throughout the years, Not So Pro has built lasting relationships with hundreds of companies, has raised hundreds of thousands of dollars for charities, has developed youth programs, supported local schools, as well as helped to build an entire beach volleyball community; YOU!

In 2009 Not So Pro has paid the City of Toronto over $230,000. Since 2005, our most recent contract, over $1 million has been paid to the City including $125,000 through your registration fees toward building a playground at Ashbridges beach. The playground has not yet been constructed. This playground issue, numerous breaches in our contract, future construction of the bathing station, the city strike, and other matters around the 5 year contract renewal have lead us to where we are presently.

This issue will be brought before City council on March 31st that all Councillors are going to have to vote on to decide whether or not, Not So Pro will be able to continue all of the great accomplishments we have achieved since 1996. We are confident that with our proven track record and your support that the City Councillors will make the right informed decision and we will be back on the beach in 2010!

This entire situation has been completely agonizing for all of us at Not So Pro. It is a travesty that our business is in jeopardy of being taken away after 14 years of hard work and to simply hand it over to another organization as if it is the City’s to give. This decision will affect all properties within Not So Pro including our Sports Leagues, Ski + Snowboard Club, Social Scene, Beach Tour, Tournaments, Canadian So Pro, PVB Youth Volleyball, etc. We have been trying to act in good faith and negotiate fairly with the City of Toronto for many years until as recently as a couple of weeks ago. These actions are not fair and are morally unjust!

We ask you to please read more of this story so that you have a clear understanding of the situation at hand on our website and respectfully communicates to your Councillor and the Mayor to vote to have Not So Pro continue what we started at Ashbridges Beach.

To read more about our story and for more information on how to contact your local Councillor and the Mayor, please click here! -

Thank you in advance!


Marc Roberts and the Not So Pro Sports Team
Not So Pro - Toronto
p: 416.694.6244
f: 416.694.4654


Not So Pro Sports

Why You Really Need to Get Moving

Why You Really Need to Get Moving
Davelle Morrison - Fit Firm and Fab

A few weekends ago, my cousin Davelle had the pleasure of attending a CAN-FIT PRO (that's the association of Canadian Fitness Professionals) lecture given by Dr. Len Kravitz, PHD.   He shared some really interesting insights & research on new studies completed in fitness & health.  Check it out below

There has been a new study completed on the dangers of living a sedentary lifestyle. Apparently TOO MUCH SITTING IS HAZARDOUS TO YOUR  HEALTH even though you may exercise at least 30 minutes each day. Adults spend more than 70% of the each day sitting at a desk, watching TV, playing video games, driving a car, eating a meal. 8 hours of sitting can be a health risk.

In this Canadian fitness survey, it was determined that one of the  LEADING CAUSES OF MORTALITY due to cardiovascular & respiratory diseases and cancers is sitting. This applies to those who are also very physically active.

How can you incorporate more movement in your day?


1.Stand up and walk around the office every 30 minutes

2.Stand up and move every time you need to get some water

3.Walk to the farthest bathroom in your office

4.Always stand and/or walk around room when talking on the phone

5.Getting a standing workstation where you can stand and work on the computer and/or on a physioball. This way when you get tired your core is always engaged.

6.Consider doing a 5-minute walk break every coffee break

7.Instead of emailing a colleague, get up and walk to their desk and  speak with them


1.Walk during every commercial (and not to the fridge)

2.Take a 5 minute walk every 30 minutes

3.Stand up and do some easy lunges, squats & leg balances

4.After reading every 4-6 pages, get up and walk

5.Get a stationary workout machine and use it for half of the time  that you are watching TV or reading

And don’t forget, this is in ADDITION TO YOUR REGULAR WORKOUT, not  instead of. It’s clearly important to get you and your family moving  at all times. Try walking to the corner store instead of driving.

The studies were completed by: Owen, N., Bauman, A. and Brown, W. (2009) and Katzmarzyk, P.T., Church, T.S., Craig, C.L., and Bouchard, C. (2009).

Stay Fit, Firm 'n Fab,



P.P.S. . Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in August 2010 at

Sunday, March 14, 2010



I wanted to share some of my favourite workouts with you in the post. So without going into too much detail here are 4 different styles of workouts from my FITNESS TREASURE CHEST. Try one or try them all and give me some feedback at


This workout is interval/cardio training at its best. This is a full body workout that combines, kettlebells, bodyweight, plyometrics and core work all wrapped into one. The workout is set up as a Descending Ladders Superset. You will alternate between 5 exercises in descending 50-40-30-20 and 10-reps sets. For example you will all 50 reps of all exercises and then start back at the exercise #1 and do 40 reps per exercise.

You want to do this for the best time you can. Take breaks when you have to but finish all reps and all sets before moving to the next exercise.

1. Two- Arm Kettlebell Swings
2. Push Ups
3. Mountain Climbers
4. Jump Squats
5. Ab Crunches (knees to elbows)


If you goal is to increase you strength while building muscle and burning fat, then my S&M Workouts are for. These workouts are for every man, woman of any age and any fitness level.

These workouts are awesome for building muscle and strength. The workout use supersets for each body part that you are working. For example if we are working chest, you may do the below

A1 Incline Alternate Dumbbell Press 3x10
A2 Plyo Pushups – 3x10

Perform each superset with no rest in between exercises or sets.

(Example 10 reps of Bench Press followed by 10 reps of Hindu Pushups and repeat for 2 more sets without rest, then you can chill)

Workout – Chest, Back, Legs
Set 1
A1 Bench Press – 3x10
A2 Hindu Push-Up – 3x10
Set 2
B1 Front Pulldowns – 3x10
B2 Renegade Rows 3x10 (each hand)
Set 3
C1 Bulgarian Split Squats – 3x10
C2 One Legged Deadlifts – 3X10

Workout – Shoulders, Biceps, Triceps
Set 1
A1 Standing Barbell Shoulder Press 3 x 10
A2 KB/DB Alternate Sots Press 3 x 10
Set 2
B1 Barbell Curl 3 x 10
B2 KB Bottoms-Up Curl or Hammer Curl 3 x 10
Set 3
C1 Standing Overhead KB/DB Press 3 x 10
C2 Triceps kick backs in push up position 3 X 10 (per side)

FunkMMA Workout

This is a hardcore gym workout. It combines power exercises, cardio, kettlebells, plyometrics and core work. Each workout consists of 3 rounds and each round is 5 exercises done for duration of one minute each. There is no rest in between exercises so you are trying to mimic the length of an MMA round (5 minutes)

Funk MMA Workout

Perform each exercise for one minute and move onto the next without rest. Rest for 90 seconds between rounds and complete 3 rounds in total.

1. Barbell Squat
2. Burpees
3. One Arm Kettlebell Clean and Press (30 seconds each arm)
4. Step Ups
5. Spiderman Push Ups


This workout is awesome and I like it because all you need is your bodyweight. This workout is a 3 round circuit.


Perform each exercise for one minute, rest one minute between rounds and repeat for 3 total rounds

1. Inverted Row (Underhand Grip)
2. Mountain Climbers
3. Reverse Lunges
4. Parallel Dips
5. Hip Raises
6. Crunches
7. Burpees

Get your GYMBOSS TIMER for all your workouts only $19.95

Wednesday, March 10, 2010


If things just aren't going your way with your nutrition program right now, then I have a solution for you.

Veggie nutrition expert Kardena Pauza has just created a new "21-Day Veggie Detox Diet Plan" that will help you kick-start your weight loss the safe and healthy way.

Each day outlines what to eat and includes portion size guidelines, PLUS it also includes her secret daily habits that help detox the negative energy and stress from her busy 50-hour training schedule and living in busy rush-rush-rush Southern California.

The first and most important level of detox focuses on removing addictive and unhealthy foods from your diet.

That's why you will need to eliminate these 3 foods from your diet for just 21-days during the detox.

1) Coffee and other caffeinated beverages

Drinking caffeine can be a roller coaster ride of up and down energy and then to get more energy, you need another cup of coffee. It's a vicious cycle.

Instead, you need to detox your body and attain energy naturally rather than feeling sluggish because of a poor diet/exercise and masking it with caffeine.

2) Sugar

Sugar is an ADDICTIVE short term energy fix with side effects like energy crashes, diabetes, arthritis, flu's, and weight gain.

Sugar has also been linked to causing wrinkles contributing to looking older and aging by destroying the collagen in your skin.

You need this out of your diet now!

3) Alcohol

Booze causes painful and harmful inflammation in the body and is also a depressant, so it has no place in the Detox program. It also makes you tired and leaves you feeling terrible the next day.

So those are the 3 main foods to drop from your diet for the detox.

I know you'll agree with foods 2 and 3, but caffeine is a touchy subject. But just trust me on this...

In the 21-Day Detox plan you will replace the energy from coffee with positive energy that you get from my Gratitude, Mediation, and Journaling exercises.

Again, you just have to trust me, but research shows that these 3 techniques make us happier, healthier, and can even help us lose weight.

Let's get you started with the 21-Day Detox as part of the Easy Veggie Meal Plans System here today:


I promise you are going to feel so amazing, look younger, and be much, much lighter after just a few days with my special body detox secrets.
Your fitness coach and friend

Funk Roberts

PS - Once you complete the 21 Day Detox, continue eating healthy and small portions throughout the day. This is where the Easy Veggie Meal Plan program will guide you through regular day-to-day nutrition.

To your success!

Tuesday, March 9, 2010



I am going to let the below picture speak for itself.

Roman has successfully finished the Funk Roberts 8 Week Get Ripped Gym Program.  Roman lives in the Czech Republic and over the past 8 weeks has mad seme incredible changes..from his loss of weight to his increased cardio.  I am extremely proud of Roman and will be interviewing him so that you can get a sense of what he did, how he did it, how he felt throughout (there was a week that he was very sick), what kept him motivated,  I'm going to try to ask him everything I can.

The 8 Week Get Ripped Gym Program is something that I created last year for those gym rats that wanted to burn fat, build muscle and get ripped.  The workouts combine a weight exercise, followed by a cardio exercise all timed.  SEE EXAMPLE BELOW.  The program also comes with nutrition plan, supplement suggestions and good information. 

There is one for women as well.  The complete programs for men anbd women  will be ready this spring

Stay tuned for more Roman's story:



         03/01/2010    27/02/2010

Waist     96                  85
Hips     103                  95
Chest   110                106
R.arm     43                  41
L.arm     41                  40
R.Thigh  62                  60
L.Thigh   64                 60
Neck       40                39
Weight  89,5Kg          80,6Kg     

Roman lost -8,9Kg


Squats 60Kg 1min.

Cardio Skipping rope 2min.

Lying Leg Curls 45Kg 1min.
Cardio Skipping rope 2min.

Incline Dumbbell Press 27,5Kg 1min.
Cardio Skipping rope 2min.

Wide-Grip Lat Pulldown 50Kg 1min.
Cardio Skipping rope 2min.

Seated Military Press 30Kg 1min.
Cardio Skipping rope 2min.

Seated Dumbbell Bicep Curl 10Kg 1min.
Cardio Skipping rope 2min.

Ez Triceps 30kg 1min.
Cardio Skipping rope 2min.

One Leg Standing Calf Raises 15Kg 30sec. Each
Cardio Skipping rope 2min.

Funk Roberts




One of my favourite core strengthening, power building and fat loss exercises is the kettlebell swing. This is an exercise you see me doing a lot, and for great works!

The Kettlebell swing trains so many parts of your body all at once. It trains all parts of the back from lower to the traps. Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from.

With the swing you generate force form you the hips, legs and back of the body. That develops the body’s power, explosiveness and flexibility.

The swings also targets your upper body, making this exercise one of the best bangs for the buck.

I also use the kettlebell swing as a conditioner and body fat burner.

Grab your kettlebell and Gymboss timer and try this great workout below and within weeks, watch your body, cardio and strength increase rapidly

45-15 Kettlebell Swing Fat Burning Workout

Complete 8 total rounds
1 round is 45 seconds of 2 Arm Kettlebell Swings followed by 15 seconds of rest

Funk Roberts

The Funk Roberts GYMBOSS work out timer available

Subscribe to our YouTube channel for How To videos for you to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

Sunday, March 7, 2010


Note from Estella "Lady Spartacus" Hom - Kettlebell Fat Loss Expert

To all the Lady Warriors on the Funk Roberts 4 Week Spartacus Workout Challenge: Here is a high intensity interval training workout designed to burn the fat, work your entire body and tighten up any trouble spots. Based on the Spartacus Workout, this exercise protocol is comprised of 10 different exercises, done for 3 rounds.

Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds.

All you need is 1 kettlebell. You will feel the effects of this workout in your arms, abs, glutes, and legs the next day ;-)

Get the FULL WORKOUT  with descriptions and your FREE Funk Roberts 4 Week Spartacus Workout Program  at

If you haven't signed up already, go get your FREE Funk Roberts 4 Week Spartacus Workout at



Here is week #3 of the Spartacus Workout Challenge and over 1000 people are now benefiting from the Free 4 Week Program.  Check out this week’s workout and click the link below if you want to lose weight and get into the best shape of your life.

Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body.

The challenge was taken from Men's Health Magazine, but I will provide you with my weekly workouts and nutrition plan to help you get to your SPARTACUS status.