Funk Roberts Spartacus Work out

The Funk Roberts

4 Week Spartacus

Workout Challenge

This cutting-edge circuit routine will strip away fat and define

every muscle in your body

Inspired by the program created by Adam Campbell and Rachel Cosgrove

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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com

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 Spartacus Challenge.

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.

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The Funk Roberts 4 Week Spartacus Workout Challenge

Copyright © 2010 by Funk Roberts – All Rights Reserved. No part of this work may be modified by any

means without express written permission of Funk Roberts.

You are FREE to distribute this program to any fitness fan or

enthusiast who you think may be interested in stripping away fat and

defining their muscle by using this proven workout program. I actually

encourage it! - In order to get the full program you must email

[email protected]

Published by: Funk Roberts Fitness

Web: http://www.funkrobertsfitness.com

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TABLE OF CONTENTS

Introduction.....................................................................5

What is the Spartacus Workout........................................6

Spartacus Workout for Women........................................7

Tools for Success..............................................................8

Warm Up and Stretching..................................................9

Nutrition – Fuel Your Body...............................................10

Nutrition Tips...................................................................11

Drink Water.....................................................................13

Supplements....................................................................14

Funk Sports Formulas.......................................................15

Gym Boss Timer...............................................................16

The Science......................................................................17

Secrets to Success............................................................20

Take Measurements.........................................................23

Take Pictures....................................................................24

Who is Funk.....................................................................27

Contact Funk....................................................................29

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Welcome to the Funk Roberts 4 Week Spartacus Challenge. I am so excited about

embarking on this challenge. Oh yeah, I’m doing this challenge with you too. I put this together

because I love sharing new and exciting fitness workouts with you.

One month ago Men’s Health Magazine created a Spartacus Workout that was inspired by the cast of

the HBO show Spartacus and created by Adam Campbell, Men’s Health Fitness Director and Rachel

Cosgrove, one of the world’s top fitness experts. I was so impressed with the workout, because it was

right down my alley. Then Workout Muse, a website that creates music for Tabata and Interval Training

workouts put out a contest to see who could create the best Spartacus Workout to accompany their

music that they created. I entered and won honourable mention. So what did I do with that honour? I

went ahead and put together three more wicked workouts and created this 4 Week Program.

THINK OF THIS PROGRAM LIKE THIS: In 4 weeks you have an exam...a positive life changing exam...4

weeks isn’t a long time to have a life changing moment. I have giving you all the answers on that exam.

Everyone answer that you need, I am them giving you. All you have to do is read the rest of the e-book,

follow and do the workouts as prescribed, follow the nutrition plan and supplement guide and you will

not only pass the exam, you will ACE IT!

This is the type of program and nutrition that I did to get the body below in 6 weeks. It is hard work

but after 8 months, I still look like this. It is easier to maintain the healthy lifestyle, once you commit

to make the change. This is step one.

FUNK ROBERTS

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WHAT IS THE SPARTACUS WORKOUT

The Spartacus workout is 10 exercises that collectively work every part of your body, and then placed at

a 60-second station, in order to challenge your heart and lungs as well as your muscles. The final

product: A high-intensity circuit that’s designed to burn away fat, define your chest, abs, and arms, and

send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body—while getting in the best

shape of your life.

You will perform the Spartacus Workout as a circuit, doing one set of each exercise in succession. Each

exercise is timed for 60 seconds. You will do as many reps as you can, in that duration (with perfect

form), then move on to the next station in the circuit. Lucky for you, you’ll get 15 seconds to transition

between stations, and then move onto the next exercise.

After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 1

to 2 more times. That is what is called a 60-15 Interval workout (60 seconds of work followed by 15

seconds of rest). Total workout takes 41 minutes.

If you can’t go for the entire minute on an exercise, go as long as you can, rest for a few seconds, then

go again until your time at that exercise is up. This will allow you to customize the workout to your

current fitness level. Also, if using weights makes some exercises too difficult, simply perform the same

movement without holding the kettlebells or dumbbells.

You will do the Spartacus Workout 3 days a week (Monday-Wednesday-Friday). You can either use the

routine as your primary weight workout (I would), or if you’re already in great shape, you can use it as a

“cardio” workout on the days between your regular weight workouts.

Each week you will get another workout that you will do for the 3 days of the week. Ensure that you

take at least one day rest between workouts. My Spartacus workouts include kettlebells, bodyweight,

plyometrics, calisthenics, core, abs and strength training that will no doubt increase your strength,

muscularity, cardio and conditioning. The Program is perfect if you want to lose weight, get ripped,

prepare for a mma fight, a certain sport or get into the best shape of your life

You will never plateau with this program as you will have 10 new exercises each week. Your body will

not have time to adjust. You will just keep shocking it into a shirt drenching, fat shredding, muscle

building machine. When you complete the 4 weeks, take a week break and use it for another session to

get you ready for summer.

At the beginning of this program, it’s going to be tough. You may not be able to get through each

exercise or the workout, but NEVER QUIT or NEVER GIVE UP. It will get easier for you, but that’s

because you are making yourself better, not because the workouts are easier.

Think of that: I’m going to be giving you tougher workouts and they are going to seem to be easier,

because you are getting better. Remember one thing

DON’T MAKE THINGS EASIER, MAKE YOURSELF BETTER!

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SPARTACUS WORKOUT FOR WOMEN

Estella Hom used high intensity workouts like the Spartacus Workout with kettlebells, bodyweight,

plyometrics and clean eating to melt away the fat and create a fit and firm body that she maintains

today.

I am so happy that we have women that are taking part in this challenge. You will also reap the rewards

of the high intensity workout. Even though the workouts are the same for men and women, don’t

worry; the changes you see will be different from the changes the guys will see.

Women’s bodies are different from men for instance you store fat in different places, generally the hips,

legs, butt and guys store fat around the belly. That is just a general comment to show you that when

you lose fat from doing the workouts and eating a clean diet, the fat will melt off those trouble spots.

Women also do not have as much testosterone as men, so after the 4 weeks you are not going to be all

big and bulky, but more lean and toned with muscles. Your nutrition plan also has fewer calories then

that of a male. The formula is the same all around: workout with intensity, eat clean and you will lose

weight, gain muscles and be fit.

The pictures of Estella are proof in the pudding. It shows you that doing these types of workouts with

proper nutrition can give you a fit body. Women’s Kettlebell Expert and Funk Roberts bootcamp Trainer

Estella Hom will be providing the Week 4 workout for women, so stay tuned.

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TOOLS FOR SUCCESS

This section is going to be short and sweet. All you need are Kettlebells/Dumbbells, a Swiss/Stability Ball

and your bodyweight. All my workouts use the kettlebell and you will get a way better result if you use

the kettlebell. The dumbbell just doesn’t compare, but that being said, the dumbbell is better than not

doing the program at all.

I have a partnership with the Treadmill Factory Canada – www.treadmillfactory.ca for equipment if you

need stuff. If you go to a gym, you should be okay. Now on to the more important thing is the actual

weight. These are suggested weights to use. YOU DO NOT NEED ALL THE WEIGHTS

MEN

Equipment Weight (in lbs)

Kettlebell 20 30 40

Dumbbells 20 30 40 50

Swiss Ball

WOMEN

Equipment Weight (in lbs)

Kettlebell 10 15 20 25

Dumbbells 10 15 20 25

Swiss Ball

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WARM-UP/STRETCHING

Before you even think about starting one of the workouts, you have to warm up. Whether it’s on a

treadmill or stationary bike, or skipping or Kettlebell Expert Ryan Shanahan’s famous Energy Flow Warm

Up that I use before every workout and training session – see link, You must warm up

ENERGY FLOW WARM UP - http://www.youtube.com/watch?v=0is9WnvK9rQ

For every action there is a reaction. After each workout, you must stretch the muscles out. You should

only stretch the muscle AFTER you have warmed then up. The Spartacus workouts don’t allow you to

maximize your time to stretch the muscles out quickly between rounds, so stretching after the workout

is key. By stretching out the muscles you will increase blood flow to the area that you worked so hard.

Increased circulation brings needed ingredients.

A good daily stretching program helps to keep the body lean, the muscles limber and you off the injury

shelf.

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FUEL YOUR BODY WITH NUTRITION

I will provide you with a nutrition plan for this program. The plan will give you suggested meals and snacks

that you can follow, or substitute using the grocery list. The list will be in Excel and is to be used as a guide

to proper nutrition.

You will need to fuel your body throughout the next 4 weeks with proper nutrition to ensure you reach the

ultimate goal of a more muscular body with less fat. If you ever want to see those 6 pack abs you have

under the fat and the cuts in your muscles, then follow my nutrition plan and I will get you there. I also

have a grocery/substitute list so that if there are thing in the plan that you do not like, just substitute it for

something else.

If you are feeling weak throughout the day, especially because of the intensity of the program, then add an

extra meal or snack. The important thing is to ensure that you are eating CLEAN FOODS. You will see a

listing of the best foods you can eat below.

It was only when I cleaned up my nutrition (no more McDonalds, Processed Foods or Packaged Foods),

added with the workouts; did the fat literally melt off my body. It was incredible!

WHAT IS NUTRITION? By: Laura Discepola, Registered Nutritional Consulting Practitioner (RNCP/ROHP) [email protected]

Fit Firm N Fab - www.fitfirmandfab.com

Nutrition is about providing your body with all the essential micronutrients (minerals and vitamins),

macronutrients (carbohydrates, proteins, fat), water and overall nutrients that it requires in order to

properly function at the best possible level, everyday, in order to keep you healthy, happy and disease free,

all whilst providing you with the energy and fuel your body needs to live and perform daily functions!

Nutrition is important to sustaining life, for growth, activity and everyday normal functioning of the body,

without it, we would not survive.

However, not all foods are equal and not all foods provide nutrients to your body. In fact, some actually

harm your body and cause illness, disease and an overall unhealthy you!

Today, in North America, as a whole, we consume too few fruit and vegetables, too little water, too much

refined white sugar and white flour, too little fibre, excessively large portions (“Would you like your meal

Super-Sized?”) and too little lean, clean protein (eggs, chicken and turkey breast, fresh fish). The result? An

unhealthy individual who may already have or be well in his/her way to having high cholesterol, high blood

pressure, Diabetes, heart disease, and cancer just to name a few. The good news is that these illnesses can

be prevented through making healthy food choices and consuming a healthy diet, having a healthy mind,

participating in regular physical activity and most important, having proper knowledge.

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NUTRITION TIPS

Eat and drink the following with reckless abandon:

• Spinach

• Broccoli

• Green, Red, or Yellow Pepper

• Cucumber

• Apples

• Asparagus

• Cauliflower

• Green Beans

• Kale

• Celery

• Pretty much any green leafy vegetable with the exception of iceberg lettuce

• Water

Eat 2 - 4 servings of the following throughout the day:

• Carrots

• Bananas

• Berries

• Peaches

• Plums

• Oranges

• Pretty much any fresh fruit you like

Eat one 4 - 6 ounce lean serving of the following with each meal. Preparation should be grilled,

steamed, baked, or stir fried - no breaded and fried foods!:

• Turkey breast

• Chicken breast

• Steak

• Pork

• Fish

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• Also consider eggs (2 or 3)

Eat one serving of the following with each snack. Truth be told, I recommend you avoid dairy during

your weight loss quest, but if you feel you need it, eat it with you snacks:

• Almonds

• Walnuts

• Cashews

• Natural peanut butter (no sugar, no salt added)

• Yogurt

• Low-fat cottage cheese

• Low-fat milk

Eat these only with your meal that follows your fitness training and only in limited portion:

• Oatmeal

• Brown rice

• Legumes

• Potatoes

• Whole wheat bread

• Whole wheat pasta

• Other whole grain food items

Use the following in extremely limited portions or not at all:

• Salad dressing

• Butter

• Cheese

• Other condiments

Foods and Drinks you MUST stay away from to lose weight

• Soda (tons of sugar and lots of empty calories)

• Alcohol (empty calories and usually leads to bad food choices when drinking)

• Sugar

• Fast Food

• Creamy salad dressings (Ranch, 1000 Island, etc.)

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DRINK WATER Drink lots of water throughout the day and during each session. That also means juice, soda, alcohol are

out during the program and limit your coffee intake!

I see a lot of people counting those drinks as part of their daily

intake of water, but what they really do is increase your sugar

(and calorie) consumption and DEHYDRATE you even more than

you already are. And to be clear, dehydration does the opposite

of what water does, which is hydrate your body.

Keep in mind that your body is made up of 80% water and most

of the population is severely dehydrating themselves due to

their westernized way of living. So, beyond the obvious reasons,

you need to be drinking water all day. The more you pee the better you are.

5 WAYS TO GET MORE WATER

Registered Nutritional Consulting Practitioner, Laura Discepola, gives you five sure fire ways to help you get water throughout

the day.

1. Get a stainless steel or glass water bottle and carry it everywhere you go.

2. Drink a 500 ml bottle (1/2 litre) immediately when you wake up. Or ladies, do so while you are drying

your hair or putting on your makeup for the day.

3. Keep a full water bottle in the car and drink it to and from the office, grocery store, from picking up

the kids at school or anywhere else you may be going.

4. Have a tall glass of water next to your desk or work station at all times and refills it often.

5. Make a goal to have 1.5 L before lunch, another 1.5 between lunch and dinner and then sip on water

or herbal teas after dinner.

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SUPPLEMENTS – www.supplementsource.ca

SupplementSource.ca and Funk Roberts Fitness - have teamed up to create the

Spartacus Supplement Package. These are supplements that I am currently taking

to help build strength, recuperate from workouts, increase my immune system and

ensure that I are getting the antioxidants and vitamins my body will need during the

Challenge. Funk Roberts truly endorses these products as supplements that each

person should have and be taking during and after the Spartacus Challenge.

The supplements are suggested and not necessary for your success. Please consult your physician before

taking any supplements.

In the quest for your goal, diet supplementation is the last of the elements that you need to add to your

regimen. Multivitamins, protein, glutamine and depending on your goal a creatine are great starts.

Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an

advantage and enhance your training when taken right and combined with a good diet. Keep in mind to

check with you physician before you take some supplements

Because this program is pretty intense you have to make sure you are taking the right supplements to

ensure your muscle and body recover, grow and rip up the way you want.

Below are the links to the Spartacus Supplement Packages – Remember these are just suggested

supplements for the 4 week program to help you achieve your goals. You may be already taking some or all

of these supplements. If so, just pick up the ones that you need.

I use Supplementsource.ca to get all my supplements and they deliver within days in Canada. I know that

there will be a lot of you that are not based in Canada, so my advice is to purchase the supplements (other

brands) at a store close to you.

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FUNK SPORTS FORMULAS

WWW.FUNKSDRINK.COM

BLASTSPORTS FORMULA

Do you need an extreme energy boost before training? This formula is ideal for those high energy seekers that want to blast into action.

POWER SPORTS FORMULA

Do you want to maximize your workout performance? This formula gives maximum digestion of the ingredients needed to accelerate through intense workouts.

VICTORYSPORTS FORMULA

Do you want to dominate your sport? This ground breaking formula will propel any athlete into the zone needed to ensure victory.

REVIVE SPORTS FORMULA

Do you need to replenish lost fluids from intense activity? This formula is designed to deliver the proper blend to help rejuvenate the body.

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GYMBOSS TIMER

For me, when I workout or train, time is of the essence. Even more, timing is extremely important. Whether

it is the time between my workout sets, cardio, at bootcamp or even when I am doing rounds on the

punching bag, having the Gymboss Interval Timer is the key to my success.

With the Funk Roberts SPARTACUS WORKOUTS having the Gymboss Timer will make it easy to plan the

rest. Attach the timer to your pants or belt with the convenient belt-clip and set the timer to 60 seconds of

work with 15 seconds of rest will be easy to time with an alarm of beep, vibrate, or both. Forget the

stopwatch, clock, and other methods which demand too much of your attention, let Gymboss do the timing

and you focus on the workout for the best results ever! GUARATEED!

GET YOUR GYMBOSS

http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810

LEARN MORE ABOUT GYMBOSS

http://www.youtube.com/watch?v=mou8tYD2eDw

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THE SCIENCE OF FAT LOSS TO FIND YOUR ABS AND STAY

LEAN FOR LIFE

By Adam Campbell

Ponder this scenario: You’ve just received a treasured job offer—a dream situation for your career, in

fact—but it comes with a few unusual requirements. You have to go shirtless on the job, mil- lions of

people will watch you work that way, and oh yeah, you need to achieve and maintain 10 percent body

fat or they’ll fire your ass. However, because you’re so busy doing this job, you have only 45 minutes, 3

days a week to exercise. Assuming you take the position, what would you do with that time? Go for a

run? Hit the elliptical machine? Search the job boards? Hire a body double?

This is precisely the predicament faced by Andy Whitfield, who plays the lead in the new Starz television

drama Spartacus: Blood and Sand (think Gladiator meets 300), which premieres January 22. “I’m filmed

virtually naked in my Roman ski vies all day long,” says the 37-year-old actor. “So when I look in the

mirror I’m driven by both vanity and fear.” You can probably relate.

It’s natural to assume that an actor has far more time for exercise than the average guy does. But

Whitfield’s schedule probably isn’t much different from your own. After all, he has a wife and two young

children and spends most days on set from 7 a.m. to 7 p.m. “For Spartacus, we’ve committed 100

percent of our production time to creating great scenes,” says Whitfield. “So all the training I do is on my

own time. And that’s pretty limited.” Sound familiar?

Now consider that job offer again. If you were Andy Whitfield, what kind of exercises would you do to

stay lean on the job? Warning: Most people have the answer all wrong.

The Great Aerobic Hoax

For decades, we’ve been told that the best activity for burning calories and fat is aerobic exercise. In

fact, you can practically pinpoint the year this idea started to take hold: 1977. That’s when Jim Fixx’s The

Complete Book of Running was published. This bestseller popularized the notion of running to improve

health and lose weight, and it’s widely credited with kicking off the jogging boom of the 1980s.

Hundreds of studies since then have reported that aerobic exercise offers many benefits, from

improving markers of heart-disease risk to coping with mental stress to enhancing cognitive function.

That’s all good. But if you’re looking to shed fat, the newest weight-loss research will tell you to look

elsewhere for your exercise routine. “It’s sort of like a self-fulfilling prophecy,” says Jeff Volek, Ph.D.,

R.D., an exercise and nutrition scientist at the University of Connecticut. “Any type of exercise burns

calories. So if you’re told that running is ideal and you start dropping pounds once you take it up, then

you have no reason to believe otherwise.”

But Volek’s research gives him good reason to doubt the conventional wisdom about the superiority of

aerobic exercise for fat loss. In one study, Volek and his team put overweight people on a reduced-

calorie diet and divided them into three groups. One group didn’t exercise, another performed aerobic

exercise 3 days a week, and a third did both aerobic exercise and weight training 3 days a week.

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The results: Each group lost nearly the same amount of weight—about 21 pounds per person in 12

weeks. But the lifters shed 5 more pounds of fat than those who didn’t pump iron. The weight they lost

was almost pure fat, while the other two groups shed 15 pounds of lard, but also gave up 5-plus pounds

of muscle. “Think about that,” says Volek. “For the same amount of exercise time, with diets being

equal, the participants who lifted lost almost 40 percent more fat.”

This isn’t a one-time finding, either. Research on low-calorie dieters who don’t lift shows that, on

average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. That 25 percent may

reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. (Can you say “skinny-

fat”?) However, if you weight-train as you diet, you protect your hard-earned muscle and burn extra fat

instead.

Picture it in terms of liposuction: The whole point is simply to remove unattractive flab, right? That’s

exactly what you should demand from your workouts.

The New Science of Calorie Burning

There’s one argument for aerobic exercise that’s always been rock solid. It’s well documented that an

activity like moderate jogging burns more calories than weight training, an activity that’s highly

anaerobic. In fact, if you go by the numbers you find that even golfing beats out a light circuit workout.

But recent research shows a new perspective. When Christopher Scott, Ph.D., an exercise physiologist at

the University of Southern Maine, began using an advanced method to estimate energy expenditure

during exercise, his data indicated that weight training burns more calories than originally thought—up

to 71 percent more. Based on these findings, it’s estimated that performing just one circuit of eight

exercises—which takes about 8 minutes— can expend 159 to 231 calories. That’s about the same as

running at a 6-minute-mile pace for the same duration.

“Exercise physiologists often use the techniques for estimating the energy expenditure of walking and

jogging and apply them to weightlifting,” says Scott. “But clearly, aerobic and anaerobic activities differ,

and so too should the way we estimate their energy expenditures.” Scott’s revelation is most certainly a

relief to gym rats everywhere, who no doubt wondered why an intense, energy- sapping weight workout

supposedly burned so few calories.

Real-world Results

The unfortunate reality is that science is slow. “If we waited around for studies to tell us what works

best for fat loss, we’d go out of business,” says Rachel Cosgrove, C.S.C.S., who co- owns Results Fitness

in Santa Clarita, California, with her husband, Alwyn. Over the past 10 years, the Cosgroves have risen to

the top of the fitness industry because of their clients’ successes. From the beginning, their programs

were scientifically based. “Starting out, we knew that weight training was necessary to avoid muscle

loss, and that it appears to boost your metabolism for hours after you work out,” Cosgrove says. “We

also knew that according to studies, higher-intensity exercises such as interval training and weight

training resulted in greater fat loss than lower-intensity exercise did.”

But from there, the Cosgroves started their own experiments. “As time went by, we began to drop

aerobic exercise from our fat-loss programs altogether. And guess what? Our clients achieved even

faster results,” says Cosgrove. Keep in mind that the Cosgroves’ clients aren’t like Biggest Loser

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contestants. In other words, they don’t have 4 to 6 hours a day to work out. “Our average client has to

be in and out of the gym in 45 to 60 minutes and has only 2 to 4 days a week to exercise,” she says. “We

design workouts to optimize that time.” That’s why the Cosgroves rely on what they call “metabolic

circuits.” These are fast-paced weight-training routines in which you alternate between upper- and

lower-body exercises. You might compare this type of activity to running repeated bouts of 30- to 60-

second sprints. While sprinting has been shown to burn calories at a high rate, it can’t be sustained for

long because the muscles in your lower body become fatigued—and that’s even if you’re resting

between sprints. “But with metabolic circuits, you’re emphasizing different muscles in each exercise,”

says Cosgrove. “So you can maintain a high- intensity effort for a much longer duration, and with almost

no rest.” The result: the muscle-saving, calorie-burning benefits of intense resistance training and

sprints, combined with the nonstop movement of long, steady-state aerobic exercise.

It could be the greatest fat-loss workout known to man.

Of course, if you try to find evidence of this workout’s effectiveness in the scientific journals, you’ll be

disappointed: No one has studied it yet. But researchers like Volek and Scott are beginning to put the

pieces together. Just as important, trainers like the Cosgroves are already using this kind of routine to

help their real-world clients achieve faster results than ever. And not surprisingly, Andy Whitfield uses

this approach, too. If you were Whitfield, wouldn’t you? Let your own results inform your answer: Click

here to the Spartacus Workout It’s a cutting-edge fat-loss routine designed by Rachel Cosgrove and

inspired by the new Starz television series.

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SECRETS TO YOUR SUCCESS: SET YOUR GOALS, COMMIT, MAKE TIME,

100% EFFORT, MENTAL TOUGHNESS

SET YOUR GOALS

Setting goals is the greatest tool to help you become successful. When setting your goals be reasonable.

Set goals that you can achieve. In achieving the goals you can feel triumphant, gain esteem, and even

catapult you toward your next challenge. When you set your goals to high you may be defeated, feel

like a failure and quit. Set yourself up to succeed. The first and most important thing to focus on is the

long-term goal. What motivated you to buy this book and what is it exactly that you would like to see

change. Then set smaller goals to help you through the process. Make it through an exercise without

stopping. Increase the amount of reps you did from the past workout. Increase your water intake.

Once you have reached these goals, reward yourself and move on to the next challenge and goal.

COMMIT

Your body transformation will require you’re to commitment to preserve. Perseverance means to not

let anything prevent you from realizing your goal. Your commitment will be tested from time to time.

And you will come up with hundreds of excuses not to workout. Things like bad weather, car trouble,

cold and flu season, felling tired, sad….you’ll have them all.

The greater the desire, the greater your ability overcome the obstacles that get in your way. WANT IT!

Do whatever you can to workout. Drag yourself kicking and screaming if you have to. By doing this you

are bringing yourself closer to your dreams and goals. Some advice, I put a picture of what I want to

look like on my mirror and along with that I have sticky notes of my goals. Then every day I look at them

and ask myself, “What can I do today, to get myself closer to that goal” You know the answer, it’s in this

book.

MAKE TIME

You won’t achieve your ultimate goal after your first workout. Your transformation will take time. You

must plan out an amount of time during your day, and be consistent in this time commitment. You must

commit yourself to this journey and once committed stick to it. Tell a few family members and friends

that you are embarking on the Spartacus Challenge, so that you can be held accountable. They can also

be good support. You are investing in building yourself up physically, mentally and emotionally. You can

always regain property or lost money, but you can never regain time. Invest the time to reach your

goals.

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100% EFFORT

While you are investing all this time it is essential that you maximize your effort during the workouts.

Whether you have just begun the process or you have been lifting weights and exercising for years, you

have to give 100% effort. The workouts are no longer than 20 minutes so “LEAVING EVERYTING ON THE

FIELD, IN THE GYM OR IN THE LIVINGROOM” is a must. Perform all exercises with perfect form and high

intensity. Use this time to get rid of stress or any negatively you may have.

Most people think, if they workout hard, they will always be tired and lethargic. On the contrary, the

more you workout, the more energy, focus and less stress you will have. We all know that fit guy,

bouncing off the walls all the time. You think he got that way from sitting on the couch watching TV or

going to the gym to socialize. NO WAY!!! Work hard all the time and give 100% effort.

MENTAL TOUGHNESS

If you ever watched sports you are familiar with the term “Mental Toughness”, or you have heard an

announcer refer to an athlete that has had a “Mental Lapse”. If you have played a sport, you know

firsthand that the physical aspect is only half the battle. Skilled players can become superstars by

improving their mental game.

I was introduced to this term as a teenager while playing on my club volleyball team. Our coach used to

make us go through visualization exercises to help with our mental preparation. Little did I know, that at

that time, I was setting myself up for many successes in life; not only through Professional Volleyball,

but through my workouts, conducting meetings in front of 20 people in a board room, or presenting to

an auditorium of 200 people. It is so important to prepare yourself mentally before going through a

stressful situation. It sets you up for victory.

Mental preparation before the workouts is no exception. If I can give you a quick tip on how to improve

you mental preparation before you workout.

TRY THIS MENTAL PREP EXERCISE

• Close your eyes and start to listen to your breathing.

• Breathe in deeply and then breathe out. Do this for about 20 – 30 seconds.

• Then picture a large movie screen. I’m taking IMAX baby. The screen is black at the moment,

but you begin to see those lines that come up right before the film starts.

• Then picture yourself on the screen performing each exercise in the up-coming workout

perfectly.

• Make sure you are doing each exercise to perfection with no problem.

• Then with your eyes closed, picture yourself five minutes after successfully completing the

workout, without any problem.

• Grasp that feeling of success, jubilation and excitement.

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Hold that feeling and keep it throughout your workout and watch easier the workout your about to

embark on will be. It takes practice and time to harness, but it is a great skill to have and use

throughout your life.

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TAKE MEASUREMENTS

To start you will need to take measurements. The measurements will only require a tape measure used

by tailors and a means to measure your body fat percentage. The most accurate and cost-effective

means to have this measurement taken is the skin-fold calliper. You can get this done at a local gym, a

certified nutritionist or even through your doctor.

Be extremely clear about where you are at this moment of your transformation. If you are honest and

look at yourself at this starting point, you can set and achieve reasonable goals. Dismiss all negative

thoughts during your measurements and take a note that you are about to make a change to all these

measurements. Once again make the commitment to the program. They will get better.

MEASUREMENTS

Please write your “current” body-part measurements here:

(You can use a simple measuring tape)

BEFORE STATS

Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________

Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________

Bodyweight/BMI: ___________ /________ Body fat %*: ___________

AFTER STATS

Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________

Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________

Bodyweight/BMI: ___________ /________ Body fat %*: ___________

* You can use several different methods to determine your body fat percentage. The one I like best is simple bodyfat calipers from Accufitness.com. They are convenient, easy to use, and really quite accurate. And best of all, it takes only about five minutes—much faster than many other methods. You can use a scale with fat percentage readers or ask your doctor or a personal trainer to measure your bodyfat as well, and they may be able to help you.

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TAKE PICTURES

You will have to take before and after pictures if you want to be part of the Spartacus Challenge and also

see the true fruits of your labour...and I can use you as inspiration to others around the world that may

have the same goals as you. A picture says a thousand words. When you take your photos, make sure

that, guys, you are shirtless in shorts and ladies that you are in a bikini.

I don’t or anyone else does not need to see the pictures before you start, but keep the picture so that

after the four weeks you can pull it out and say DAAAAMN I LOOK GOOD NOW!

Taking pictures of you is important.

Although you may not like what you see, I can’t understate the importance of doing this. It’s such a

simple, but powerful exercise.

You should do this every 2 weeks, after each milestone. This way, you can compare your current self to

your future self and really get a visual sense of the progress you have made along the way. I’ve always

loved this exercise, and I’m certain you will too.

Name: _____________________________________ Today’s Date: __________________

This should be a full frontal, side and back view.

EXAMPLE

Before 205lbs after 185lbs Ripped!

Start Date May 23, 2009- July 14, 2009

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TRY THIS

I want you to stand in front of the mirror and GET NAKED, that’s right, BARE NAKED and look at yourself

in the mirror. Examine your body. It’s gonna be tough but look at things you love about your body and

look at the things you dislike and want to change on your body.

Once you have done this, focus on the good things on your body and picture what you want the bad

things to look like. Remember that picture throughout this program and remember what you want to

look like. Believe it or not having that picture in your mind can help you to sculpt the body you want.

THE MIND IS A POWERFUL THING!

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WORDS BY FUNK

In the Old Testament there was an Israelite woman who was about to give birth. She had just heard that

the Ark of the Covenant that housed God's presence had been stolen. She was so upset about it that she

named her baby boy Ichabod, which means "the glory has departed." Notice what she did; she named

her future by what was happening in her present. She could have just as easily named him "the glory will

return," but she was so focused on the negative, so caught up in where she was at that moment that she

defined her future by it.

My friend, don't ever name your future by your present day circumstances. You may have had some

hard times in the past, but get that "Ichabod" spirit off of you. It may look like you're stuck in a rut and

you don't really see how you could ever rise any higher, but don't speak defeat over your life. Instead,

name your future: blessed, prosperous, successful, victorious, healthy, whole, strong, talented, creative,

and wise.

WHO IS FUNK ROBERTS

I would like to tell you that I sculpted this ripped body from my many years

of professional beach volleyball, working out in the gym and personal

training. But it would be a BIG FAT LIE. The truth is, it wasn’t really until last

year 2009, when I changed two things: 1) My workouts and 2) My nutrition.

Without getting into a long drawn out story, it was really simple. I started to

pitch the boring gym workouts, chest and shoulders, back and legs, arms. etc,

and move more into high intensity full body workouts using kettlebells,

weights, plyometrics, calisthenics, bodyweight, core, abs and keeping my

intensity high and workouts short, using as much weight as possible...Whew!

High intensity training means giving you little to no rest between exercises,

while lifting heavy and hard. I used to remember going to the gym, putting in

a high intensity 30 minute workout and then leaving drenching, while watching a person doing yet

another set of the same damn exercise I him doing when I started. WASTING TIME IN THE GYM!

As for my nutrition, once I cleaned that up and all it meant was no more McDonalds breakfast or take

out, I cut out processed foods, anything packaged or in a box was ditched, no junk food no more pop or

no alcohol and started eating more fruits and vegetables, lean meats, almonds, fish...GOOD QUALITY

FOOD, that taste good and doesn’t leave you feeling like shit. I added protein powder and a few other

supplements and BANG- BOOM- POW, my new body which to this day I maintain.

Imagine all those years of training and in 6 Weeks of smart training look what you get. This can be you

with hard work, smart training and good nutrition.

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FUNK STATS

• Former Professional Beach Volleyball Player – FIVB, AVP, Labatt’s Pro Tour

• Certified Fitness Trainer

• Certified Kettlebell Specialist – KBELL SPECIALIST

• Plyometrics Specialist - Trainer of world class athletes in jump and strength training

• Founder of Funk Roberts Fitness

• Founder of FunkMMA Training

• Co-Founder Fit Firm N Fab Fitness, Nutrition and Wellness for Women

• Amateur Muay Thai Fighter

• Canadian So Pro Beach Volleyball Chairman – 2004-Present

• Fitness Model and National TV Appearances

• Develop Funk Sports Formulas with Infinit Nutrition

• Spokesperson for Treadmill Factory

• Fitness Writer and Author

• Creator of Funk Roberts Fitness Boot Camp

• Appearance in Sgt Shanahan Boot Camp Video

• Business Executive

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CONTACT FUNK

FUNK ROBERTS FITNESS EMAIL

[email protected]

FUNK ROBERTS FITNESS BLOG

HTTP://WWW.FUNKROBERTSFITNESS.COM

FIT FIRM N FAB FITNESS FOR WOMEN

HTTP://WWW.FITFIRMANDFAB.COM

SUBSCRIBE TO FUNK YOUTUBE TV

HTTP://WWW.YOUTUBE.COM/MARCROOPS

FOLLOW FUNK DAILY ON TWITTER

HTTP://TWITTER.COM/FUNKROBERTSFIT

BE MY FRIEND ON FACEBOOK

HTTP://WWW.FACEBOOK.COM/FUNKROBERTS

JOIN FUNK FITNESS GROUP ON FACEBOOK

HTTP://WWW.FACEBOOK.COM/#!/GROUP.PHP?GID=7156231280&REF=TS

CANADIAN SO PRO BEACHVOLLEYBALL TOUR

HTTP://WWW.CANADIANSOPRO.COM

6 WEEK JUMP TRAINING PROGRAM

HTTP://WWW.FUNKJUMPTRAINING.COM

NUTRITIONAL HEALTH JUICE – YOUTH JUICE

WWW.OURWORLDNETWORK.COM/FUNKROBERTS

FUNK WORKOUT DRINK FORMUALS

HTTP://WWW.FUNKSDRINK.COM

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