workout 1 - - funk roberts spartan training systemmembers.spartantrainingsystem.com/wp-content/...2...

WORKOUT #1week 1

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 #1 DIRECtIoNS

Perform 1 set of each exercise in succession. Each exercise lasts 30 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 one more time for 2 complete rounds.

If you can’t go the entire thirty seconds, 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.

NotE: If you finish the exercise with ease or not feeling any burn in the muscles t hen you need

to increase the weight

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 exercises and

workouts the better you will get and the more fit you will be.

NOW IT’S YOUR TURN TO GET IT DONE!

CapuaWORKOUT #1

week 1

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com1

LoCAtIoN

Capua was a provincial city north of Naples (Italy), where Spartacus was

trained as a gladiator. The Roman civilization operated many gladiatorial

training schools throughout the empire, where prisoners of war and slaves

were trained to perform for public entertainment. It was also the linchpin in

the great War of Spartacus

Spartacus was trained at the gladiatorial school (ludus) near Capua belonging

to Lentulus Batiatus. In 73 BCE, Spartacus was among a group of gladiators

plotting an escape. The plot was betrayed but about 70 men seized kitchen

implements, fought their way free from the school, and seized several wagons

of gladiatorial weapons and armor. The escaped slaves defeated a small force

sent after them, plundered the region surrounding Capua, recruited many

other slaves into their ranks, and eventually retired to a more defensible

position on Mount Vesuvius.

GLADIAtoR

Ashur is an ex-gladiator in Batiatus’

Ludus. Due to a conflict with

Crixus prior to the main story, he

was crippled and forced to wear a

brace on his right leg. Since then,

he became Batiatus’ errand boy,

escorting him into the city to aid in

transactions or sometimes going

alone for more private business

2

WORKOUT #1week 1

1 TWO ARM KETTLEBELL SWINGS

2 PUSH UPS

3 BURPEES

4 ABS IN AND OUTS

5 DOUBLE BENT OVER DUMBBELL ROWS

6 STATIONARY LUNGE (5 PER SIDE THEN SWITCH)

7 SWISS BALL PLANK (LEGS OR ELBOWS ON THE BALL)

8 KB GOBLET SQUAT

9 JUMPING JACKS

10 SIDE PLANK REACH UNDERS

WoRkout #1 EXERCISE LISt:

FuNk RoBERtS SPARtAN tRAINING SYStEM // Workout 1 // Week 1 // www.spartantrainingsystem.com

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIMEROUNDS EXERCISES WORK TIME REST TIME REST BETWEEN SETS

30SEC

10 2 18MIN

15SEC

90SEC

+ x

YouR WoRkout:2 rounds of this 10 exercise circuit with 90 seconds rest between sets. Perform each exercise for 30 seconds of work followed by 15 seconds of rest.

PuSH uPS

• Assume the classic push up position, with your weight on your hands and balls of the feet.

• Space your hands just wider than shoulder width apart

• Keeping your back straight, bend your elbows to lower yourself to the floor.

• When your chest is just off the floor, push yourself back up to the starting position.

• Always start with regular pushups, if you need to go to your knees, then do so but finish the

allotted time

tWo ARM kEttLEBELL SWINGS

• Hold kettlebell (dumbbell) with two hands at arms legs down at your waist.

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

kettlebell up to shoulder height.

• Do not round your lower back and bend at your hips and knees.

• Swing the weight back and forth – USE THE HIPS TO THRUST THE KETTLEBELL,

NOT YOUR SHOULDERS

• Continue swinging back and forth for the allotted time

3

EXERCISE DESCRIPTIONS

1

2


ABS IN AND outS

• Place your hands at your side for support and lift your legs balancing on your butt.

• Extend your legs out then back.

• The higher your legs are in this exercise the easier it is and the less stress you will put

on your lower back

• If you have lower back issues can adjust by keeping your legs slightly higher or

putting your forearms on the ground.

4

BuRPEES

• Begin in a squat position with hands on the floor in front of you

• Kick your feet backwards until you are in the push up position maintaining a straight back.

• Without pausing, jump your feet back forward between your hands and jump up as high as

you can.

• Return to the start position

• Make sure you explode up into the air

• You should maintain a fast pace for this exercise

4

3


StAtIoNARY LuNGE (5 PER SIDE tHEN SWItCH)

• Step your right foot out in front of your left. Place

your right foot flat on the floor and keep your left toe

on the floor behind you.

• Keep your shoulders pulled back, your chin up and

your hips pulled in.

• Slowly bend your right knee and lower your body

down toward the floor. Keep your right knee in line

with your right ankle.

• Don’t let your knee move beyond the line of your toe.

• Maintain your form as you move downward, and then

move straight back up

• Do 5 per leg and then switch.

DouBLE BENt oVER DuMBELL RoWS • First assuming the standard bent over row position.

• There should be 45 degree bend in your knees

• Hold the dumbbells in hand so that the palms of

each hand are facing each other.

• Begin the lift by bringing the shoulder blades

together, flexing the muscles of the back, and

allowing the elbows to bend.

• Once the dumbbells are about two to three inches

away from the armpits, return the weight to the

starting position.

5

5

6


kEttLEBELL GoBLEt SQuAt

• With both hands, grab the bottom of the

kettlebell at your chest, and stand with your feet

slightly beyond shoulder width (if you are using the

dumbbell grasp it vertically by one end)

• Sit back and down like you are sitting in a chair

• Keeping your back naturally arched, push your

hips back, bend your knees, and lower your body

until the tops of your thighs are at least parallel to

the floor

• Spread the knees with your elbows.

• As you reach your lowest point your elbows will

be between your legs.

• Stand back up. Drive your heels into the ground,

squeeze your gluteus, and stand back up.

SWISS BALL PLANk

• Get into plank position by supporting your

body weight with your chest and forearms

on the ball and your toes on the floor.

• Lift your chest off of the ball so your upper

body weight is supported by your forearms.

• Keep your abdominals contracted and your

back straight, eyes ahead of you.

• Hold this position for the allotted time

6

7

8


SIDE PLANk REACH uNDERS

• Get into a side plank position

• Hips and knees off the floor and hold. As you

hold that position, reach under your body and

then reach straight up toward the ceiling.

• Bring your arm back to the ground and into

the side plank position,

• With the alternate side get into a side plank

position keeping hips off the floor and hold

• Bring your body into side plank, reach under

your body and then reach straight up toward

the ceiling.

JuMPING JACkS

• Begin by standing with your feet together

and arms at your sides. Tighten your abdominal

muscles to pull your pelvis forward and take the

curve out of your lower back.

• Bend your knees and jump up, moving

your feet apart until they are wider than your

shoulders. At the same time, raise your arms

over your head. You should be on the balls of

your feet.

• Keep your knees bent while you jump again,

bringing your feet together and your arms back

to your sides. At the end of the movement, your

weight should be on your heels.

7

9

10


WEEk 1WoRkout A WoRkout B

RouND 1 RouND 2 RouND 1 RouND 2

# EXERCISES REPS Wt REPS Wt REPS Wt REPS Wt


2 PUSH UPS

3 BURPEES

4 ABS IN AND OUTS


6 STATIONARY LUNGE

(5 PER SIDE THEN SWITCH)

7 SWISS BALL PLANK

8 KB GOBLET SQUAT

9 JUMPING JACKS


WEEk 2WoRkout 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


2 PUSH UPS

3 BURPEES

4 ABS IN AND OUTS


6 STATIONARY LUNGE

(5 PER SIDE THEN SWITCH)

7 SWISS BALL PLANK

8 KB GOBLET SQUAT

9 JUMPING JACKS


WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 2 18MIN

15SEC

90SEC

+ x

TRACKING SHEETworkout #1, weeks 1 & 2

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 3 27MIN

15SEC

90SEC

+ x

workout 1 - - funk roberts spartan training systemmembers.spartantrainingsystem.com/wp-content/...2...

Documents