The World’s GreatestFITNESSWorkouts To BuildSuperior FitnessCross CircuitTraining WorkoutsThe UltimateMetabolicCircuits ToImproveMaximum Power,Lean Muscle,StrengthEndurance andCardio WhileBurning Fat andGetting YouShredded![edition]Bodyweight& EQuIPMENT
This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.No part of this manual may be reproduced or transmitted in any form or byany means, electronic or mechanical, including photocopying, recording,or by any information storage and retrieval system. Images, text, graphics,and other intellectual property are protected by United States andInternational Copyright Laws, and may not be copied, reprinted, published,reengineered, translated, hosted, reproduced, or otherwise distributed byany means without explicit permission. You may not copy, modify, createderivative works of, publicly display or perform, republish, store, transmit,or distribute any of the material in this video without the prior writtenconsent of Marc “Funk” Roberts. Fines start at 150,000 and include apossible prison sentence upon conviction.Copyright 2016
MEDICAL DISCLAIMERPlease Note:The recommendations in this and any other document arenot medical guidelines but are for educational purposes only. You must consultyour physician prior to starting this or any other program or if you have anymedical condition or injury that can possibly worsen with physical activity.This program is designed for healthy individuals 18 years and older only. Theinformation in this document is meant to supplement, not replace, properexercise training. All forms of exercise pose some inherent risks. Marc “Funk”Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers totake full responsibility for their safety and know their limits.Before partaking in the exercises in this or any other program, be sure thatyour equipment is well-maintained, and do not take risks beyond your level ofexperience, aptitude, training and fitness.The exercises and dietary programs in this book are not intended as a substitutefor any exercise routine or treatment or dietary regimen that may havebeen prescribed by your physician. Don’t lift heavy weights if you are alone,inexperienced, injured, or fatigued. Don’t perform any exercise unless you havebeen shown the proper technique by a certified fitness trainer or certifiedstrength and conditioning specialist. Always ask for instruction and assistancewhen lifting. Don’t perform any exercise without proper instruction.Always do a warm-up prior to any exercise including but not limited to intervaltraining. See your physician before starting any exercise or nutrition program. Ifyou are taking any medications, you must talk to your physician before startingany exercise program, including but not limited to Funk Roberts Fitness.If you experience any lightheadedness, dizziness, or shortness of breath whileexercising, stop the movement and consult a physician immediately. You musthave a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you areover 30 years old.Please discuss all nutritional changes with your physician or a registereddietician. If your physician recommends that you don’t use this or any otherprogram, please follow your doctor’s orders.If you have any pre-existing back or physical injury, DO NOT START THISPROGRAM until you have full clearance from your physician.
WAIVER & RELEASE OFLIABILITY(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THISMANUAL)I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVEDIN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANYEXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FORBEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, IAGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FORDETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MYPHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OREFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, ANDANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TOME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THISMANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREETO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATEDCAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNKROBERTS, HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHERDAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THEINFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHINTHIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE,INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNKROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMSPRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
FITNESSCross CircuitTraining WorkoutsINTRODUCTIONReady to kick your workout into high gear?Whether you’re new to fitness, have been doing Crossfit or a related workout forthe last year or two, or would consider yourself a seasoned veteran, these workoutsare sure to put you to the challenge.Circuit training is a very popular and effective form of workout that just aboutanyone can use to burn fat, build strength, and have fun all at the same time.These workouts have been designed using some of the common concepts utilizedin Crossfit style training to give you superior conditioning results while helping youup your daily calorie burn.Try one or two on for size and see what you’re made of!About The Circuit Training ProtocolsCircuit training, for those who are not familiar with it, utilizes a fast paced workoutstyle where you move from one exercise to the next with very little rest in between.Rather than doing a set, resting, and then doing another set as conventionalworkouts may have you doing, with circuit training, it’s one after another until the 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com01
FITNESSCross CircuitTraining Workoutsentire circuit is completed.Then, once you hit that final point, you’ll rest up and continue on again. Unlikeconventional circuit training that has you counting how many reps you perform inany given exercise, you’ll instead be doing these ‘for time’. Basically, you’ll have anallotted time frame for your working sets and then an allotted time frame for yourrest periods. Hit as many reps as possible (using good form) in the working timeframe and then rest up before you move to the next exercise.How you design the specifics of your circuit training routine will dictate the natureof the results that you see. Let’s look at how these circuits are created.Max Power DayYour max power days are just as the name suggests, designed to help you developmaximum levels of power. You’ll be hitting a shorter total working time here,allowing you to lift a heavier weight load.To achieve maximum power, you need to keep adding weight. This routine allowsyou to focus on that. 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com02
FITNESSCross CircuitTraining WorkoutsYou’ll be doing 15 seconds on per exercise with a 45 second rest period betweenexercises. The workout will contain just 4-6 exercises total, but these will be yourbig ‘power moves’, which utilize multiple muscle fibers all at once.The primary thing you want to focus on with these is keeping the movements asexplosive as possible. You’ll typically fit in anywhere from 2-4 reps for each workingset.Max Strength DayNext on the list you have your maximum strength day. Now just like your maxpower workout, these too will be done for a short working time frame, howeveryou’ll have a few extra seconds for the ‘on’ phase and a few less seconds for therest phase.This allows you to hit a slightly higher rep range per set – aiming for around 4-5 reps.On this protocol, you’ll be working for 20 seconds, resting for 40. Once again, you’lldo 4-6 exercises, focusing on the ‘big movers’ that utilize multiple muscle groups.Muscle GainLooking to pack on lean muscle mass? If so, musclegain is the protocol you’ll want to be following. Thisprotocol uses an even time for rest and workingsets, keeping you at the 30/30 second mark.This should allow you to hit the prime range formuscle building of 6-8 reps or so. You’ll add a fewmore exercises to the mix for this circuit, doing6-8 total. This allows you to add a few isolationfocused exercises that help bring on that greatmuscle size. 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com03
FITNESSCross CircuitTraining WorkoutsStrength/Power EnduranceIf you’re someone who is focused on kicking muscle fatigue to the curb and needto be able to sustain intense exercise for a longer period of time (such as for yournormal Crossfit training sessions or a sport for instance), the strength/powerendurance workout will be your go-to.This workout has you taking 40 seconds for each working set, resting just 20seconds between exercises. It’ll whip you into cardiovascular shape in no time. Youshould be able to hit the 12-15 rep mark in this time frame, yielding to excellentmuscular endurance gains.A few more exercises will be added to this protocol, bringing you up to 8-10 per circuit.Fat Loss/CardioFinally, the last protocol that you’ll want to consider is the fat loss and cardioprotocol. This protocol keeps your working time much longer than your rest time,ensuring that you get an excellent metabolic boost to carry you through the day.You’ll be working for 60 seconds on and resting for 15 seconds between exercises, 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com04
FITNESSCross CircuitTraining Workoutswhich should allow you to hit around 20-25 reps per exercise.You’ll be adding 10 exercises to the circuit here, ensuring you get a nice mix of fullbody compound exercises and a few isolation moves thrown in to help you catchyour breath and bring out maximum muscle definition.There you have an overview of what each of these circuit protocols is all about andhow they are going to benefit you. Regardless of the workout protocol you chooseto follow, you can rest assured you’ll be challenged in a way that your previousworkouts never have done so in the past.Let’s show you the protocols.THE CCT PROTOCOLSCCT PROTOCOLTIMED INTERNALS# OF EXERCISESMax Power Day15 - 45 protocol4 - 6 exercisesMax Strength Day20 - 40 protocol4 - 6 exercisesMuscle Gain30 - 306 - 8 exercisesStrength/Power Endurance40 - 208 - 10 exercisesFat Loss/Cardio60 - 1510 exercises 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com05
FITNESSCross CircuitTraining WorkoutsTIPS BEFORE YOU STARTTHE CCT WORKOUTSI’m excited for you to start using these workouts. You can use this as full workoutsor as part of a bigger session.On both cases I mentioned above, please read through these tips to ensure yoursessions are efficient and effective1. Warm up with a calisthenics warm up and dynamic stretchbefore every 300 workout sessionWarm Uphttps://www.youtube.com/watch?v g04Nz18FqkAJoint Mobility Dynamic Stretchhttps://www.youtube.com/watch?v xbOxmQRi7fM2. Ensure that you Stretch after your workout sessionPost Workout Stretchhttps://www.youtube.com/watch?v 2wMSSupoCI83. Use a Foam Roller to help loosen the fasciaprior to or after your workoutsFoam Rolling Demohttps://www.youtube.com/watch?v za2t238RtCY4. Do NOT attempt any exercises that you aren’t surehow to do. You can find most of these exercises on the web, if youare not sure of the movement. 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com06
FITNESSCross CircuitTraining Workouts5. Drink a ton of water before, during and after yourworkout session. Stay away from sports drinks until after you’vefinished you workout.6. You must have some level of fitness before attemptingthese Giant Tabata Circuits.7. Always use good form and technique with each exercise.If you get fatigued take a quick breather so you can get back to good form.Do not sacrifice time for technique. Do it right to get the best results.8. If you want to start this or any other program but think you have aninjury, get medical attention FIRST and have a professional therapistrehabilitate your injury before starting any exercise program.9. If it hurts, STOP! Don’t be afraid to use alternative exercises.I don’t believe in the “no pain, no gain” mentality that said10. Clean nutrition and good eating habits is the key to increasing yourenergy, building muscle, burning fat, improving strength, decreasinginflammation and chances of injury.Download these Done For You or Do It Yourself Nutrition Plansfor Spartan Warriors http://funkstsmealplans.com/spartannutrition/ 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com07
FITNESSCross CircuitTraining WorkoutsTIMED SETS AND REST BID 11469&AID 33810I highly recommend the use of a Gym Boss Timer for doing timed sets. It’s a totallyawesome gadget, easy to use and it’s relatively inexpensive. You can order onlinehere at GYMBOSS TIMEROr you can use your iPhone with set timer intervals. Whatever you choose, thebottom line is you need to time your intervals AND rest breaks.It’s Time to GET IT DONE!!! 2016. Funk Roberts Fitness Cross Circuit Training Workouts// www.funkrobertsfitness.com08
FITNESSCross CircuitTraining WorkoutsHOW TO USE CCT WORKOUTSBelow you will find a sample weekly schedule of how you can use these workouts.In the workout section you will find different options for each CCT workoutprotocol that you can choose from. Some are bodyweight only and others areequipment based.My advice is that you use one workout on each day for 3 weeks and them switchto another one for the next 3 weeks. After 6 weeks, take a break and assess yourresults, body transformation, fitness and set goals for the next 6 weeks.Always make sure that you challenge yourself with the weight. If
Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 04 which should allow you to hit around 20-25 reps per exercise. You’ll be adding 10 exercises to the circuit here, ensuring you get a nice mix of full