FunkBeastMode 3

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 by

any 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 and
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reengineered, translated, hosted, reproduced, or otherwise distributed by
any means without explicit permission. You may not copy, modify, create
derivative works of, publicly display or perform, republish, store, transmit,
or distribute any of the material in this video without the prior written
consent of Marc Funk Roberts. Fines start at $150,000 and include a
possible prison sentence upon conviction.
Copyright 2014
Medical Disclaimer
Please Note: 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 Funk Roberts Fitness.
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 physicians 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.
Waiver & Release of

Liability
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED
IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES
CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO
UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE
RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL
CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE
SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED
TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT
OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN
THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO
WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF
ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR
AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH,
LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS
OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE
EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER
AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL
STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY
INJURIES, LOSSES OR DAMAGES.
.COM
STRENGTH &
CONDITIONING
BeastMode
Bodyweight 4-Week Program
for Fighters
Table of Contents
Welcome to BeastMode Bodyweight 4-Week Program
01
Bodyweight Training for Fighters
04
Program Overview & Goals
05
Strength Circuit - Abs & Core Day
06
Hybrid Training Day: Supersets, Animal Flow, and Cardio Finisher
07
Metabolic Conditioning /Abs and Core Day
08
Density Training/ Finisher Day
09
Anaerobic Sprint Training / Conditioning Day
10
Extra Notes
11
Schedule
12
Rest Days
13
Warm Up and Stretch
13
Workouts
Workout #1: Strength Circuit - Abs and Core
Workout #2: Mega Bodyweight Hybrid Circuit Supersets, Animal Flow and Cardio Finisher
Workout #3: Metabolic Conditioning and Abs and Core
Workout #4: Density Circuit Training and Burpee Finisher
Workout #5: Anaerobic Sprint Training / Quad Combos /
Abs and Core
14
15
16
17
18
About Funk
20
Contact Funk
21
2014. Funk MMA BeastMode Bodyweight 4-Week Program For Fighters // funkmmaworkouts.com
BeastMode
.COM
STRENGTH &
CONDITIONING

for Fighters
Welcome to THE
BeastMode
Dont get me wrong, I love training with weight.
Kettlebells, Dumbbells, Barbells, TRX, Sandbag,
Resistance Bands you name it, Ill use it!
Then I discovered the power of bodyweight
training. It really started for me when I was
training for my Muay Thai fight in Thailand.
At the start of my training camp, I was about
200lbs and my Kru (thats a Muay Thai trainer)
told me that I had to stop working out with
weights because I was fighting at 175lbs.
The last time Id been 175lbs was 20 years
earlier. Needless to say I was a little reluctant
but the task at hand was Muay Thai and the goal
was set.
So I started implementing metabolic bodyweight workouts to help with endurance,
fat burn while keeping my muscle. Sprint training for improve cardio and improve
my anaerobic system and a ton of abs and core work.
After just over 6 months of bodyweight training, along with Muay Thai, I could not
believe how quickly I was able to get down to 175lbs but more shocking was I was
stronger than before.
I actually gained lean muscle and improved my overall strength. When you have a
moment check out this video I shot just after I won my fight in Thailand where I was
pressing 100lbs dumbbells, which I was barely doing before I started bodyweight
workouts.
01
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
FUNK PRESSES 2 x 100LB DUMBBELLS!

CLICK HERE TO WATCH YOUTUBE VIDEO
http://www.youtube.com/watch?v=4NRWz2uVZ9c
Pretty Cool huh!
So I am living testament to how powerful bodyweight training can be for combat
and martial arts fighters, sports athletes and people that just want to burn fat while
building lean muscle.
http://www.youtube.com/watch?v=4NRWz2uVZ9c
Bodyweight training is not only great for burning fat and building lean muscle but
it a real and legitimate way to get strong.
The practice of MMA and other combat sports involves multiple joint and muscular
movements.
As a simple example lets look at the motion of throwing a punch. The fighter starts
with legs using the rear foot to push up then thrusting the read hip forward, as this
will generate the most power.
The energy from the thrust travels through your tight upper torso to your shoulder,
your biceps and triceps, through your forearm and eventually to the intended target.
Just consider for a moment all the movements required for one single punch. No
imagine doing that over and over again.
That however is just one skill. What about
shooting for takedowns or defending
one movement around the ring/mat?
We havent discussed what muscles are
needed for continuous grappling on the
ground or the cardiovascular endurance
you need to strengthen so you dont gas
out.
02
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
The conditioning that you get throughout your technique and skill session is
not nearly enough to develop the muscles, joints strength, cardio, endurance,
power and explosiveness required to fulfill the requirements for a strong fight or
tournament.
Plus your cardiovascular system lacks the vigorous drills it needs just to train at
maximum effort let alone prepare for a fight.
There are many deficiencies in the rudimentary exercises for your cardiovascular
system, which will limit your energy level impacting your ability to really train.
Furthermore, it can lead to nagging injuries and can really slowdown or perhaps
even halt you on your quest of becoming a better fighter. You become a better
fighter by training hard, with passion.
You need to train to be explosive and powerful, increase your cardiovascular fitness,
muscular endurance and core strength.
This 4-week bodyweight program will help you to build and

improve these attributes needed for peak training and competitive
performance
03
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Bodyweight Training
for Fighters
Bodyweight training should be the foundation
of all training. Bodyweight exercises have been
proven to be highly effective.
When you can master your bodyweight
training then you will have more control over
your body.
There is so much published information on the increase of functional strength as
well as mobility, which is brought about by this type of training.
They are fundamentally different from most weight training exercises because they
engage muscle groups, which are often ignored in the gym, and transfer into more
functional combat training.
Bodyweight training also teaches you how to use your body as a single kinetic
chain, which translates to your combat sport. The movements in most martial arts
involve multiple muscles and motions at the same time.
You will also build much better pound for pound strength, real world functional
strength, improved flexibility/range of motion and joints that are as strong as your
muscles.
Bodyweight exercises are an invaluable tool for improving your

neuromuscular coordination and conditioning.
I will always incorporate some essential bodyweight exercises into my fighter
programs. Your body is truly your greatest piece of equipment, and there is no
membership fee required to use it.
Whether you are fighting, just training or want to look like a fighter, the principles of
bodyweight training can help you reach the condition and physical peak you have
always dreamed of.
04
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Program Overview
& Goals
The goal of this program is to help you become stronger, have better cardio, build
more explosive power, burn fat and improve your overall conditioning.
By the end of the 4 weeks you will definitely see improvements in all of the above
areas.
Your BeastMode Bodyweight 4 Week program will be organized into 5 workouts
which you will perform each week.
These workouts are to attack ALL facets of fitness, not just physically, but mentally
as well.
You will have FIVE Different Bodyweight Training Days, each one will have unique
methods, set / rep schemes. Please read through this section carefully and print it
out for a regular reminder and review.
05
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Strength Circuit:
Abs and Core Day
You can rapidly build some significant strength using bodyweight training. When
you want to maximize your gains you can use low reps of more difficult exercises,
which will get your further than high reps of easy exercises. You will want to
complete each rep a little slower than normal to help you gain better control, coordination and strength all at the same time.
On this day you will upper body and lower body exercises, both low reps and
explosive, plyometric movements.
If the exercise prescribes as weighted, then you can use a weighted vest, back pack
or chains.
You will end off the session with an abs and core session. Each exercise is done for
sets and reps with minimal rest in between.
The goal throughout the 4 weeks is to feel like the exercises are getting easier. By
week 4 you want to be moving through each exercise and set easier than you did in
week 1.
06
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Hybrid Training Day:

Supersets, Animal Flow,
and Cardio Finisher
Today is a combination of different bodyweight training methods. As a fighter
you must learn to develop and build many physical attributes to garner peak
performance and hybrid training is a great way to do this.
You will start with strength supersets but for sets and reps but will move through
the movement with a little more speed than you did in Day One. The second part
of the session you will perform animal walks, which will help to build functional
strength, improved joint and muscle tissue and overall endurance. You want to hit
this hard.
Finally you finish with a 5-minute cardio finisher for anaerobic conditioning. These
workouts can be challenging and brutal so you want to make sure youre focused
and your mind is ready for a different workout session.
The goal throughout the 4 weeks is to feel like the exercises are getting easier. By
week 4 you want to be moving through each exercise and set easier than you did
in week 1. With the cardio finisher, you will want to try and increase the reps you
perform between each interval.
07
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Metabolic Conditioning/
Abs and Core Day
On this day you will perform a circuit for timed intervals. YOU will need a timer and
have to be ready to move Quickly through each exercise. This is going to be one of
the toughest workouts of the week. The intensity is high but you will need to focus
on your technique. Be prepared to train hard!
The second part of the workout is a lower abs and core circuit. Once again this will
be tough but and you will have to work through it.
The goal at the end of the 4 weeks is to be performing the full metabolic circuit
without resting during each exercises interval. YOU also want to be conscious of
trying to increase reps between intervals without compromising your technique.
08
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Density Training/
Finisher Day
On this day you will perform a density circuit, which is a simple yet effective training
system involving high intensity circuit-style training designed to ramp up the calorie
burn and your work capacity.
You will perform 3 exercises one after the other for the stated reps for 20 minutes
straight, with minimal rest.
After this circuit you will end off with a brutal burpee finisher, which consists of 5
exercises done one after the other for timed interval. You will need your timer and
some serious grit.
The goal at the end of the 4 weeks is to increase the sets during the density
workout. The goal for the finisher is to complete it without resting.
09
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Anaerobic Sprint
Training / Conditioning
Day
This workout starts with anaerobic training using sprint training. With the everchanging intensity level of each fight, you need to be able to perform at high
intensity and be able recover quickly between rounds. Anaerobic conditioning
training is key.
The second part of this session is a conditioning with a unique twist. You will using
Quad Combos which will have you transitioning between 4 exercises. The key is to
work through each exercise quickly but always emphasizing good technique
Finally end with full core workout that targets the obliques, anti-rotation and anti
flexion movements.
The goal after 4 weeks is to be able to lower your heart rate during your sprint and
recover quicker.
10
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Extra Notes
Use a simple notebook to track your workouts.
Record the exercises, sets, reps and energy levels
for the day. Look back on the workouts often and
see if youre progressing.
Make sure you watch ALL the bodyweight

training videos so you understand how to perform
each exercise.
GymBoss Timer: You will need access to a pull

up bar and a timer for some of the workouts. We
suggest you use GYMBOSS TIMER (It is cheap and
reliable)
CLICK HERE TO GET GYMBOSS:
http://funkmma.com/site/gymbosstimer
11
BeastMode
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STRENGTH &
CONDITIONING

for Fighters
Schedule
Below is your workout schedule. Of course depending on your skill training sessions
and daily life activities, you will need to customize to suit your own schedule. Some
tips are to try and get 2 days of complete rest. Sometimes you may need to train
after your skill training session. Combat skill training always takes precedent to your
bodyweight workouts. You want to be fresh so you can learn, drill, practice and
perfect your skills.
If you are going to have to miss a day of training then I would sub out the Density
circuit as you will have plenty strength and conditioning with the other workouts
BUT try and get all 5 sessions each week.
4 Week Bodyweight Workout Schedule
MONDAY
TUESDAY
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Strength
Circuit/Abs &
Core
Strength
Circuit/Abs &
Core
Strength
Circuit/Abs &
Core
Strength
Circuit/Abs &
Core
Hybrid Training Hybrid Training Hybrid Training Hybrid Training

Day
Day
Day
Day
WEDNESDAY
Rest Day
Rest Day
Rest Day
Rest Day
THURSDAY
Metabolic
Circuit/Abs &
Core
Metabolic
Circuit/Abs &
Core
Metabolic
Circuit/Abs &
Core
Metabolic
Circuit/Abs &
Core
FRIDAY
Density
Training/
Finisher
Density
Training/
Finisher
Density
Training/
Finisher
Density
Training/
Finisher
SATURDAY
Sprint Training
Sprint Training
Sprint Training
Sprint Training
SUNDAY
Rest Day
Rest Day
Rest Day
Rest Day
12
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
Rest Days
Take your rest days. Make sure that you rest, recover and recoup from your week of
skill training and bodyweight workouts. Stretch, Foam Roll and focus on flexibility
during these days
Warm Up and Stretch

Before using any of these workouts please make sure that you go through a 5 to 10
minute dynamic full body warm up.
Use the following Warm Up Videos:
Dynamic Callisthenics Warm up

http://www.youtube.com/watch?v=g04Nz18FqkA
Dynamic Warm Up Stretch

http://www.youtube.com/watch?v=xbOxmQRi7fM
After completing a gauntlet circuit please go through a full body stretch for
recovery, flexibility and decrease nagging injuries.
Here is the Full Body Stretch Routine Video:
Post Workout Stretch

http://www.youtube.com/watch?v=2wMSSupoCI8
13
BeastMode
.COM
STRENGTH &
CONDITIONING

for Fighters
Workouts
WORKOUT #1
Strength Circuit - Abs and Core
This workout starts with some upper body strength moves. It follows up with a
mixture of another upper body strength and plyometric exercise. Then it switches
to lower body squat and lunge variations to hit the lower body.
It finishes with a tough abs and core circuit to strengthen your midsection.
1A) Handstand PU 5 x 4-6 reps (60 seconds rest)

1B) Chin Ups 5 x 8 reps
2A) Dips 5 x 5
2B) Plyo Push Ups 5 x5
3A) Bodyweight Squats - Weighted 3 x 20 reps
3B) Lunges 3 x 10 reps
Abs and Core (30 sec rest periods)

4A) Hanging Leg Raises 3 x 8
4B) Abs Roll Outs 3 x 8
4C) Flutter Kicks 3 x 15
4D) Spiderman PU 3 x 10
14
.COM
STRENGTH &
CONDITIONING
BeastMode
for Fighters
WORKOUT #2
Mega Bodyweight Hybrid Circuit - Supersets,
Animal Flow and Cardio Finisher
The workout starts off with a pair of antagonistic supersets that will help develop
upper body explosive power and pulling strength. We then hit the lower body
with unilateral and plyometric superset. The workout then transitions into animal
movements, which will help you improve your mobility, strength, endurance and
power. Finally we finish with a solid cardio, conditioning based finisher using the
5-minute drill.
Strength Supersets (Complete each superset separately)

1A) Clapping Plyo Push Ups 3 x 10
1B) Weighted Pull Ups 3 x 10 (Rest 90 sec.)
2A) Bulgarian Split Squats 3 x 10 ea. leg
2B) Lunge Jumps 3 x 5 ea. leg (Rest 90 sec.)
Animal Flow 45-15 (2 rounds - 10 Minutes)

Perform each exercise one after the other for 45 seconds followed by 15 seconds
rest. Rest for 2 min and repeat one more time
a)
b)
c)
d)
Bear Crawls
Crab walks
Bunny Hops
Gorilla Walk/Hops
Cardio (5 Minute Finisher Drill minutes - 60 seconds)

Perform each exercise for 60 seconds one after the other with no rest for 1 round
1.
2.
3.
4.
5.
Tuck Jumps
Running Sprints
Jump Squats
Jumping Jacks
Burpees
15
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
WORKOUT #3
Metabolic Conditioning and Abs and Core
This workout is full metabolic conditioning circuit using bodyweight exercises. You
will be performing by timed intervals rather than reps. The goal is to complete as
many reps as possible during each interval and work as hard a you can. You will
finish this workout session with a 10-minute lower abs and core circuit.
Metabolic Bodyweight Conditioning

(10 Exercises - 60-15)
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Judo Push Ups

Jumping Pull Ups
Reverse Lunges
Toe Grabs
Everest Climbers
Pike Push Ups
Jump Squats
Half Gracies
Sprawls
Spiderman Pushups
Lower Abs
Perform each exercise for 30 seconds work followed by 5-second rest. Rest for 2
minutes and complete another round for 2 complete rounds
1.
2.
3.
4.
5.
6.
7.
8.
V-Ups
Leg Raises
Hip Raises
Flutter Kicks
Static V-Up Pulses
Scissor Kicks
In and Outs
Vertical Scissors
16
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
WORKOUT #4
Density Circuit Training and Burpee Finisher
This workout is a circuit for time. You will perform each exercises one after the other
for the stated reps. You will continue through for 20 minutes, trying to complete as
many sets as you possible (AMSAP) It is a full body circuit will plyo movements, core
and full body exercises.
20 minutes AMSAP (3 exercises)

1.
2.
3.
Push Up Knee to Chest - 10 reps per side

Jumping Lunges - 10 per leg
Inverted Pulls - 10 reps
Perform 1 through 3 with minimal rest periods. Keep your form tight and dont be a
hero. Repeat for 20 total minutes and record how many rounds you complete. Try to
beat the number of rounds you completed the next time you perform this workout
Burpee Finisher
Perform all 5 exercises for 45 seconds of work followed by 15 seconds rest one after
the other for 2 straight rounds
Complete one after the other for 2 rounds and a total of 10 full Circuits Total
Workout Time 10 Minutes.
1.
2.
3.
4.
5.
Split Leg Burpee Thrusters

Close Hand Split Leg Push Up Burpees
Quad Squat Burpees
Wide Leg Burpees
Wide to Close Leg Burpees
17
.COM
STRENGTH &
CONDITIONING
BeastMode
for Fighters
WORKOUT #5
Anaerobic Sprint Training / Quad Combos / Abs and Core
This workout starts with anaerobic training using sprint training. With the everchanging intensity level of each fight, you need to be able to perform at high
intensity and be able recover quickly between rounds.
Anaerobic conditioning training is key. The workout then changes to quad combos,
which are full body circuit that has you, move from exercise sot exercise challenging
you to use different muscles and strength with each movement, mimicking
transitions faced in competition.
Finally end with full core workout that targets the obliques and anti-rotation. The focus
in this circuit is to resistance change for true stability. Building the core is also important
for bracing, absorbing impact and distributing force through punches and kicks.
Sprint Training
After a warm up perform 10 rounds of sprint intervals. For the first 3 rounds run at
60-70% intensity. For rounds 4-6 sprints at 70-90%. For 7-10 run at 90-100%
Week
Week
Week
Week
1 - 30 sec sprint with 90 sec walk

2 - 30 sec sprint with 60 sec walk
3 - 30 sec sprint with 30 sec rest
4 - 30 sec sprint with 30 sec rest
QUAD COMBOS (60 Seconds of work - 15 seconds rest)

Perform two of the following Quad combos below. For each combo perform 2
rounds of 60-15 second intervals with a one-minute rest in between.
1.
2.
3.
3 x Leg Raises/Plyo Push Ups/Burpee Thrusters/Tuck Jumps

3 x Spring Ups/Hindu PU/Mountain Climbers/Alternating Knees
3 x Hip Thrusts - Push Ups - Burpee Thrusters - Sprawls
18
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STRENGTH &
CONDITIONING
BeastMode
for Fighters
ABS AND CORE (Core Rotation)

Perform this as a circuit with no rest between exercises.
Rest for 30 seconds and repeat one more circuit
1.
2.
One Arm Pushup Holds - 20 sec per side

Opposite arm - Opposite Leg Raises - 8 reps per side
3.
4.
5.
Side Plank - 30 seconds per side

Rotational Mountain Climbers - 10 per side
Plank - 1 minute hold
19
BeastMode
.COM
STRENGTH &
CONDITIONING

for Fighters
Meet Funk Roberts

AS SEEN ON:
Funk Roberts, President and Owner of Funk Roberts Fitness, is a

former Professional Beach Volleyball player turned Fitness trainer.
Funk is an online fat loss expert that helps thousands of people
worldwide burn unwanted fat while building lean muscle through his
website, videos, articles, media and fitness products.
Funk is a Certified Metabolic Training Expert, Kettlebell Specialist,
Mixed Martial Arts Conditioning Coach, Celebrity Fat Loss Expert
and Personal Trainer. He was just named one of Americas Premiere
Experts and will be seen on ABC, NBC, CBS and Fox TV Affiliates in
the summer of 2013.
Funk has been a featured trainer in a few fitness training DVDs and
has produced his own online products such as, Elite Strength and
Conditioning for Combat Athletes, Funks 6 Week Jump Training
Program and the newly launched Spartan Training System 10 Week
Fat Loss Program.
Funk is passionate about helping people transform their body and
educate them on how to lead a healthy lifestyle. His mission is
to help 500,000 people by 2014 change their lifes using fitness,
nutrition and motivation.
His over 30 years of training, expertise, research and experience has made the difference in helping others
change their lives for the better.
Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and over
40,000 fans on Facebook and communicates with them on a daily to weekly basis.
He continues to learn and improve his skills so that he can supply the best information and contribute to the
fitness community and help people make a difference in their lives.
At a young 44 years old, Funk is married and has 2 older children. His passion is training men, women, teens and
athletes, helping people transform their lives, travelling and spending time with his wife and family.
20
How To Reach Funk Roberts

SOCIAL MEDIA
Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com
MMA Strength & Conditioning Workouts : http://www.funkmma.com
YouTube
: http://www.youtube.com/user/marcroops?feature=mhee
Facebook : https://www.facebook.com/funkrobertsfitness
Twitter
: @FunkMMA
OTHER PROGRAMS
Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com
Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com
50 Shades of Burpees: http://www.fiftyshadesofburpees.com
Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com
21
Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html
Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com
Funk 6-Week Jump Training Program: http://www.funkjumptraining.com
22

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Waiver & Release of

Bodyweight Training for Fighters

Program Overview & Goals

Strength Circuit - Abs & Core Day

Hybrid Training Day: Supersets, Animal Flow, and Cardio Finisher

Metabolic Conditioning /Abs and Core Day

Density Training/ Finisher Day

Anaerobic Sprint Training / Conditioning Day

Warm Up and Stretch

Bodyweight 4-Week Program

FUNK PRESSES 2 x 100LB DUMBBELLS!

This 4-week bodyweight program will help you to build and

Bodyweight exercises are an invaluable tool for improving your

Hybrid Training Day:

Make sure you watch ALL the bodyweight

GymBoss Timer: You will need access to a pull

Bodyweight 4-Week Program

4 Week Bodyweight Workout Schedule

Hybrid Training Hybrid Training Hybrid Training Hybrid Training

Warm Up and Stretch

Dynamic Callisthenics Warm up

Dynamic Warm Up Stretch

Post Workout Stretch

Bodyweight 4-Week Program

1A) Handstand PU 5 x 4-6 reps (60 seconds rest)

Abs and Core (30 sec rest periods)

Strength Supersets (Complete each superset separately)

Animal Flow 45-15 (2 rounds - 10 Minutes)

Cardio (5 Minute Finisher Drill minutes - 60 seconds)

Metabolic Bodyweight Conditioning

Judo Push Ups

20 minutes AMSAP (3 exercises)

Push Up Knee to Chest - 10 reps per side

Split Leg Burpee Thrusters

1 - 30 sec sprint with 90 sec walk

QUAD COMBOS (60 Seconds of work - 15 seconds rest)

3 x Leg Raises/Plyo Push Ups/Burpee Thrusters/Tuck Jumps

ABS AND CORE (Core Rotation)

One Arm Pushup Holds - 20 sec per side

Side Plank - 30 seconds per side

Bodyweight 4-Week Program

Meet Funk Roberts

Funk Roberts, President and Owner of Funk Roberts Fitness, is a

How To Reach Funk Roberts

Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com

50 Shades of Burpees: http://www.fiftyshadesofburpees.com

Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com

Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

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