WIXLIB

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 2015

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.If you have any pre-existing back or physical injury, DO NOT START THISPROGRAM until you have full clearance from your physician.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.

Waiver & Release of Liability(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 CONSIDERATIONFOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL,I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITYFOR DETERMINING 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.

STRENGTH & CONDITIONINGXFITNESSBODYWEIGHTCORE BLASTERSTable of ContentsIntroduction02What Is the Core04Types of Core Training07Bodyweight Core Blasters08How To Use The Workouts and Videos09Workout Instructions and Protocol10Tips For Using This Program11Bodyweight Core Blasters Workout List13Meet Funk Roberts17How To Reach Funk Roberts18 2015. Bodyweight Core Blasters // www.funkmma.com01

STRENGTH & CONDITIONINGXFITNESSBODYWEIGHTCORE BLASTERSINTRODUCTIONA strong core is the foundation of almost all physical efforts. When you havea strong stable core you improve athletic performance, increase power andendurance, reduce stress on your body and reduces the chanced of injuries. Astrong core will improve your balance and posture while alleviating back pain.And when it comes to everyday actions, everything becomes easier, whether it’swalking ups stairs, carrying groceries or lifting a your child.Bodyweight Core Blasters are metabolic workouts designed to with the entire coremusculature, form the major muscles in the abdomen, spine, lower back, torso, hipsand thighs to the smaller assisting muscles which will support the larger ones.Core training refers to any form of exercise or conditioning that is designed tostrengthen and enhance endurance of the muscles located in the abdominal cavity,as well as running up and down the spine.Hence it’s name, ‘core’ refers to the midsection of the body,so that is the primary muscle target for all the exercisesthat we will be introducing in this guide.Sadly, this is one element that is far too often overlookedby people who are more caught up in trying to develop sixpack abs or build more aesthetic muscles.While depending on your goals, it’s important to trainspecifically so you can reach them, you cannot do this whileneglecting your core completely.When it comes to core training, it’smore than just getting down anddoing a few hundred crunches.If you want to strengthen you core,you have to perform exercises that 2015. Bodyweight Core Blasters // www.funkmma.com02

STRENGTH & CONDITIONINGXFITNESSBODYWEIGHTCORE BLASTERShit the entire core region to help stabilize, strengthen and improve overall mobility.It’s important for you to understand that by maintaining a strong core you lendsupport to your muscles. Even when you are away from the gym it’s the corethat is responsible for real-life everyday tasks by stabilizing the body and offeringsupport.Looking for something in the cupboard? You are using your core! Vacuumingaround the house, putting away groceries or even changing a babies diaper that’sthe core.Unfortunately it’s chairs with artificial supports on the back that has forces ourcore to suffer. People with desk jobs specifically or students need to work the coremore often.Core training is not just forathletes, it’s for everyone – froma fighter looking to producemore power and explosivenessto the office worker sitting at adesk all day complaining of backpain.The workouts in this programwill help you achieve a strongbulletproof core while alsoworking the visible adnominalmuscles.Let’s get started! 2015. Bodyweight Core Blasters // www.funkmma.com03

STRENGTH & CONDITIONINGXFITNESSBODYWEIGHTCORE BLASTERSWhat Is the CoreWhen asked about the muscles in the core, most people would respond with thetypical ‘6’ pack muscular they know best – the rectus abdomins. And while therectus abdominis is a major player in the core development, it’s not the only musclethat you need to be focusing on.The muscles of the core are vast and complex and perform a wide variety ofdifferent roles including stabilizing the body, rotating and moving the spine, as wellas helping assist with breathing and protecting the spinal column itself.Let’s look at the main muscles to be aware of.The Inner Core MusclesFirst you have the inner core muscles, which are the muscles that will first contractto engage movement and also serve to help assist with breathing regulation.These muscles are constantly working and being engaged, even as you’re sittingthere reading this. 2015. Bodyweight Core Blasters // www.funkmma.com04

STRENGTH & CONDITIONINGXFITNESSBODYWEIGHTCORE BLASTERS Diaphragm: The primary muscles that regulate breathing and are attachedto the lower ribs and spine Pelvic floor: Which forms the bony ring of the pelvis and help support theorgans in the pelvic region including the bowel and bladder Multifidi: A muscle positioned deep in the lower back and helps guardagainst spinal joint degradation Transverse abdominis: The deepest layer of muscles in the abdominal coreresponsible for maintaining an upright position, stabilizing the body, andkeeping the abs tight and pulled in.The Outer Core MusclesIn addition to the inner core, you also have the outer core muscles, which are theones you may be more familiar with and have trained before. These are the musclesthat are more responsible for performing a wide variety of different actions as yougo about your training or simply day to day life. Lats: Large muscles that run along the side of the back and down to thecore region, responsible for adducting the shoulder, providing internalrotational movement, and assisting with transverse extension. Spinal erectors: Three muscles called the iliocastalis, the longissimus, andthe spinalis, which run up and down the spinal column and are responsiblefor helping you maintain proper posture, stabilizing the body, and providingrotational movement patterns. Glutes complex: Powerful muscles situated on top of the hamstrings inthe hip region, responsible for extension of the body, internal and externalrotation of the hip, as well as for keeping the body stabilized. Hip flexors: Small muscles found in front of the hip joints, responsible forstabilization of the hips as well as flexion of the leg. Rectus abdominis: ‘6 pack’ muscle on the front of the abdominal wall,responsible for keeping the hips upright, stabilizing the body, maintainingposture and flexing the spine. 2015. Bodyweight Core Blasters // www.funkmma.com05

STRENGTH & CONDITIONINGXFITNESSBODYWEIGHTCORE BLASTERS Obliques: Muscles located on the side of the abdominal cavity responsiblefor external and internal rotation along with stabilization of the body andspinal column.So as you can see, there are quite a number of different muscles involved in thecore to know about. This is also why a basic core training program consisting of afew crunch variations is simply not enough. That type of program is not going toprovide enough stimulation from various angles and intensities to fully engage allthese important core muscles.Now let’s move forward and talk a little more about the types of core exercises youwill see in these workouts. 2015. Bodyweight Core Blasters // www.funkmma.com06