Funk MMQ 30 Days

FITNESS SPECIAL
www.funkrobertsfitness.com
Blast Your Body Into Insane Results Fast!
Metabolic
Bodyweight
Blasters
30
fat
burning,
muscle
sculpting,
Cardio
building
workouts
Bodyweight Only High Intensity Metabolic Training
FOR TRAINERS, ATHLETES, & FITNESS ENTHUSIASTS WHO WANT RESULTS.
BROUGHT TO YOU BY FUNK ROBERTS

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
International Copyright Laws, and may not be copied, reprinted, published,
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: The recommendations in this and any other document are not
medical guidelines but are for educational purposes only. You must consult your
physician prior to starting this or any other program or if you have any medical
condition or injury that can possibly worsen with physical activity. This program
is designed for healthy individuals 18 years and older only. The information in this
document is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. Marc Funk Roberts, or anyone associated
with Funk Roberts Fitness Ltd advises readers to take full responsibility for their
safety and know their limits. Before partaking in the exercises in this or any other
program, be sure that your equipment is well-maintained, and do not take risks
beyond your level of experience, aptitude, training and fitness. The exercises and
dietary programs in this book are not intended as a substitute for any exercise
routine or treatment or dietary regimen that may have been prescribed by your
physician. Dont lift heavy weights if you are alone, inexperienced, injured, or
fatigued. Dont perform any exercise unless you have been shown the proper
technique by a certified fitness trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting. Dont perform any
exercise without proper instruction. Always do a warm-up prior to any exercise
including but not limited to interval training. See your physician before starting any
exercise or nutrition program. If you are taking any medications, you must talk to
your physician before starting any exercise program, including but not limited to
Funk Roberts Fitness. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician immediately.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or
a registered dietician. If your physician recommends that you dont use this or any
other program, please follow your doctors orders.
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.
Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
WELCOME TO METABOLIC
BODYWEIGHT BLASTERS (MBB)
If you are reading this right now then that means you are someone that wants to
take their training to the next level and find the best ways to reach your overall
fitness goals.
OR You want to use this resource to help others reach their health and fitness goals.
I created these Metabolic Bodyweight Blasters to help you attain success. The
combination of using metabolic training and bodyweight only exercises gives you
the tools to train anywhere, anytime, equipment free while burning fat, building lean
muscle, improving cardio, building overall body strength and getting into the best
shape of your life.
Im not going to lie, these workouts are challenging and not easy, but if you are
ready to commit, work hard and be consistent, then I promise that you will get
results and eventually reach your fitness goals.
Its time to blast away the unwanted fat, replace it with lean hard muscle and get
you into the best shape of our life.
Are you ready?
Its time to GET IT DONE!
Your Friend and Coach,
Funk Roberts
Certified Metabolic Trainer
Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Table of Contents
What Is In This Manual 01
What Is Metabolic Training? 01
How To Use This Resource (MBB) 02
How To Use The Workout Plan and Videos 02
Metabolic Bodyweight Blaster Breakdown 03
What Each MBBs Targets 04
How To Build An MBB Workout 05
MBB Workout Instructions and Protocol 06
MBB Training Schedule 07
Metabolic Blasters Workout List

Phase 1 (workouts 1-10) 09
Bonus Workout 24
Meet Funk Roberts 25

How To Reach Funk Roberts 26
2014. Funk Roberts Fitness Metabolic Bodyweight Blasters

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
What is In This Manual?
The Metabolic Bodyweight Blasters Manual contains information and tips for
using the MBBs, a customizable workout plan, a template for creating your own
MBB workouts and exercise lists for all 30 MBB workout videos contained on the
download page.
What is Metabolic Training?

The short definition of metabolic training is
completing compound exercises with little rest
in between in an effort to maximize calorie burn
and increase metabolic rate during and after the
workout.
Unlike traditional weight training routines that

exercise isolated muscle groups one at a time,
compound exercises target multiple joints and
muscles concurrently. Only this method will raise
your metabolism, burn fat and develop lean,
dense muscle mass each and every day.
How to Use this Resource (MBB)

I want to personally welcome you to Metabolic Bodyweight Blasters (MBB) program
and thank you for purchasing, I know you will not be disappointed and look forward
to hearing about your results.
This program is a resource of 30 MBB circuits that can be used over and over again
throughout the year to help you reach success.
Anyone can use these workouts men and women, beginners to advanced fitness
enthusiasts, Workout geeks, sports and combat athletes, weekend warriors, people
who want to lose weight, Personal Trainers can use these workouts with clients,
coaches and gym owners.
2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 01

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
There are a few ways to use this resource depending on your what your goals are.
Home Bodyweight Workouts

If your goal is to burn fat, while building lean muscle and getting super fit without
needing any equipment than MBBs are perfect. These metabolic circuits are one of
the most effective ways to get into overall shape, especially if you want to workout
from home. Each circuit targets your entire body with the goal of fat burning and
muscle building. Because you do not need any equipment and very little room,
makes it easy for you to train ANYWHERE, ANYTIME and get RESULTS!
Cardio Workouts
If your goal is to supplement these workouts with your regular training regimen,
then these circuits are perfect. Because they are High Intensity in nature, you can
use MBBs as your cardio training to help burn fat and get shredded much more
effect than wasting time on the cardio machines for 45-60 minutes. Not only will
you burn a ton of calories during each session, but you will also burn calories up
to 36 hours after you are done due to EPOC (Excessive Post Exercises Oxygen
Consumption)which is awesome!
Trainer Resource
As a fitness trainer, you are always looking for fresh, new and effective workouts for
your clients, bootcamp, athletes and group classes. Having 30 Done for You MBBs
plus a template to help you design your own, the combinations and circuits are
endless. Introduce a new MBB each week, every day or create 8-week challenges
using these bodyweight only workouts
However you decide to use the MBB is up to you, but with workout layouts in this
eBook and downloadable video demos you are all set up for success.

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
How to Use the Workout Plan and Videos

The workout directions are easy to follow and allow you to choose the plan that
corresponds to your current skill level (Beginner, Intermediate, or Advanced).
Each workout has directions for the advanced level and has each exercise listed in
the order that you perform them.
The workout demo videos found on the download page (please make sure to
bookmark the page). They are 45-90 second highlights of each exercise in the
workout so you can see how to perform them.
The videos can be downloaded onto your tablet, smartphone, computer or MP3
player, so you can use them anywhere.
There is a 12-week schedule template that you can use to plug in the MBB workouts
that you desire. The schedule is made up of 3 phase with a de-load week in between
each one.
Metabolic Bodyweight Blaster Breakdown

The circuits are broken into three phases containing 10 workouts in each phase.
Each workout has 10 exercises and is created to be progressive with the more basic
exercise movements in the earlier circuits and more advanced as you continue
through the MBBs, but dont be fooled because MBB #1 is still very challenging.
There are well over 250 different exercises in total.

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
What Each MBB Targets
Each Metabolic Blaster follows a template that I have created to ensure that the
entire body is targeted using different exercise styles and protocols.
1. Burpee - This is my favourite exercise and all MBBs start out with a burpee
variation of some sort, with the basic burpee movements in the first few circuits.
2. Lower Body/Knee Dominant - full lower body exercises that target

quads, glutes, hamstrings, calves including squats and lunges variations in all
directions
3. Horizontal Push - focus is upper body, chest shoulders, arms and core
including pushups, side-to-side pushups, spider pushups, DiveBombers,
Hindu push ups
4. Back/Row - The MBBs target the entire back region with exercises
including non-weighted rows, supermans, bent over raises. The key is to feel
the muscles working when performing these exercises.
5. Abs - Flexion - targeting the entire abs, traverse, rectus and obliques
abdominal regions using crunch variations, leg raise and oblique movements.
6. Core Static - these exercises focus on building core strength through

anti flexion and static movements including plank variations, 4 point prone
bridge, side planks, supermans.
7. Cardio and Calisthenics These are cardiovascular movements

to strengthen the heart and train anaerobically so you can really target
fat burn. Exercise like jumping jack variations, stationary runs, mountain
climbers.
8. Plyometrics The ultimate way to build fast twitch muscle fibres so

you can be more explosive, powerful and fast, while burning more fat and
building muscle. Exercises like Jump Squats, sprawls, skaters, jumping
lunges and thrusters are included.

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
How to Build an MBB Workout
As I mentioned before, each MBB workout is full body routine. The chart below
shows the type of exercises that make up an MBB Workout. The key spread the
specific exercises apart so that you are not targeting the same body part two
intervals in succession.
For examples if you had squat exercise and lunge exercise one after the other,
because of pre-exhausting legs with squats directly before. This leads to complete
breakdown in effectiveness of the exercise and technique from the start.
See below for the template that I have created and use for each MBB workout. Feel
free to mix up the exercises from each routine or if you want to re-organize the
template to suit yours or your clients goals.
Metabolic Bodyweight Blaster Template
BURPEE VARIATION
PUSH UPS
LUNGING
ABS
CALESTHENICS
ROW-BACK
CORE-UPPER BODY
SQUATS
CORE- PLANK
PLYOMETRICS

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
MBB Workout
Instructions & Protocol
Each circuit is performed the same way. You complete as many reps as possible
of each exercise for the allotted time with the rest periods in between. After you
complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds.
In the workout descriptions below, each one is laid out for 60-15 sec protocol
(60 seconds of work, followed by 15 seconds rest)
Work Time, Rest Time, Rounds, Total Workout Time
-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time - 30 Minutes
-Intermediate-
Total Workout Time - 36 minutes
-Advanced-
Total Workout Time - 41 Minutes

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
MBB Training Schedule
How to Use the 14-Week Schedule
For those that want to use this MBB as a program to burn fat and build muscle, Ive
put together a specific 14-week blueprint for you to follow (I know its not the regular
12 week protocol but who cares). This way you dont have to feel overwhelmed as to
what workout to choose and when to do it.
The program is broken up into 3 Phases including a Deload Week where you will pull
back on the workout volume and intensity to give your body a recovery week and
prepare for the next phase.
Each phase gets more difficult and the exercises are progressive from the past
phase. Each week you will work out 4 days a week with a day of rest in the middle
and end of the week. So for example you can use this program on Mondays,
Tuesdays, Thursdays and Fridays. You also have a free day for you stay active.
Basically do something you enjoy.
Rest and recover on your Rest Days. Your body, mind and soul will need it.
I understand everyone has different schedules and may not be able to follow the
schedule, so my advice is to get at least 3-4 sessions a week and ensure you have 2
complete rest days and your not training all 4 days consecutively.
Warm Up and Stretch Routines

Before using any of these workouts please make sure that you go through a 5-10
minute dynamic full body warm up
Dynamic Warm Up Video

https://www.youtube.com/watch?v=xbOxmQRi7fM

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
After completing an MBB circuit, please go through a full body stretch for recovery,
flexibility and decrease nagging injuries.
Post Workout Stretch Routine

https://www.youtube.com/watch?v=2wMSSupoCI8
GymBoss Timer
In order to keep time between each interval ensure that you purchase the GymBoss
Interval Timer. It is an inexpensive way to keep you on point during each 10-minute
circuit and 60-15 interval.
CLICK HERE FOR FUNK GYMBOSS TIMER:

http://www.tinyurl.com/funk---gymboss
You can also use another interval timer or

your smartphone

Metabolic
FITNESS Bodyweight
SPECIAL
Blasters
SCHEDULE DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
PHASE 1
Week 1 Workout 1 Workout 2 Rest Workout 3 Workout 4 Free Day Rest
Deload Week 5 Rest Workout 9 Rest Workout 10 Rest Free Day Rest
PHASE 2
PHASE 3
Week 13 Workout 25 Workout 26 Rest Workout27 Workout 28 Free Day Rest
Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Metabolic Blasters
Workout List
Phase 1
Workout #1
Light My Fire
1. Burpees
2. Push Ups
3. Stationary Lunge
4. Abs Hip Raises
5. Jumping Jacks
6. Renegade Row
7. Mountain Climbers Feet on the Floor
8. Bodyweight Squats
9. Stationary Plank
10. Side to Side Skater Hops
Workout #2
Keep That Fire Burning
1. Double Burpees (2 push ups and 2 squat jumps)
2. Wide Grip Push Ups
3. Forward Lunge (Rd 1 - Right Leg, Rd 2 Left Leg, Rd 2 Alternate)
4. Lying Leg Raises
5. Seal Jacks
6. Superman (Upper Body and lower body lifts)
7. Everest Climbers (Feet Outside arms)
8. Prisoner Squats
9. Plank Body Raise
10. Kick Ups

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #3
The Fiery Furnace
1. Burpee Tuck Jumps
2. Diamond Push Ups
3. Reverse Lunge (Rd1 - right leg, Rd 2 left leg, Rd 2 alternate)
4. Lying Flutter Kicks
5. Pogo Hops
6. Bent Over Speed Rows
7. Speed Climbers
8. Sumo Squats
9. Side plank Rotations
10. Tuck Jumps
Workout #4
Firefox
1. Burpee Thrusters
2. Side to Side Walking Push Ups
3. Reverse Lunge to Front Knee
(Rd 1 - Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Abs Knee Grabs
5. Stationary Running High Knees
6. Bent Over Alternate Arm Rows
7. Mountain Climbers Feet Off Floor
8. Low Level Squats
9. Alternating Straight Arm Lift Plank
10. Terminators

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #5
Into the Furnace
1. Side jump tuck burpees
2. Side Push Ups - Rd 1 Left Side - Rd 2 Right side - Rd 3 switch after 30 sec
3. Reverse Lunge to Front Kick - Rd 1 Right, Rd 2 Left, R3 Alternating
4. Abs Bicycle Crunches
5. Running High Knee and Press Ups
6. Bent Over Arm Flyes
7. Spider Climbers - Slow Knee to outside elbow
8. Half Squats (Upper Level)
9. Dynamic Wide and Close Leg Planks
10. Sprawls
Workout #6
Blaze of Glory
1. Quad Thrust Burpees (4 thrusters and jump)
2. Alternating Front Arm Raise Push Ups
3. Forward and Reverse Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Abs Scissors
5. Wide Leg Stationary Runs
6. Upper Body Supermans
7. Cross Body Mountain Climbers
8. Jump Squats
9. Side to Side Planks
10. Sprawls with Jump

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #7
Screaming Fire
1. Knee Slap Burpees
2. Side Arm Raise Push Ups
3. Side Lunges (Rd1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Alternate one leg v-ups
5. Side to Side hops
6. Lower Body Supermans
7. Knee to Opposite Elbow Mountain Climbers Slow
8. Close Leg Squats
9. Plank Builds
10. Thrusts
Workout #8
Backfire
1. Air Straddle Burpees
2. Plyo Push Ups (Hands off the ground)
3. Prisoner Lunges
4. Abs Elbows To Knees Crunches
5. Back and Forth Hops
6. Alternating One Arm One Leg Supermans (Opposite)
7. Diagonal Mountain Climbers
8. Side to Side Step Squats
9. Side Plank Body Raise
10. Open and Shut Jump Squats (close squats to wide leg squats)

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #9
Burn Baby Burn
1. Burpee to Side Plank Arm Raise Combo
2. Chest Slap Burpees
3. Diagonal Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Abs Floor wipers
5. Speed Jacks
6. Iron Cross
7. Side to Side Mountain Climbers
8. Plyo Sumo Squats
9. Side Plank Reach Unders (Rd 1 Left, Rd 2 Right, Rd 3 Alternate)
10. In and Out Agility Runs
Workout #10
Youre On Fire
1. Burpee Kick Outs
2. Spiderman Push Ups
3. Wresters Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Single Leg Raises Alternating
5. Predator Jumping Jacks
6. Kneeling Iron Cross
7. Mountain Climber Push Ups
8. Squat and Arm Raise
9. Alternating Side Plank Reach Under
10. Side to Side Jumps

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Phase 2 Workouts
Workout #11
Fight Fire with Fire
1. 8 Count Bodybuilder Burpees
2. Knee Check Push Ups
3. Side To Side Lunge With Jump In Middle
4. Abs In And Outs Crunches
5. Alternating Knee Strikes
6. Bird Dog
7. Close Grip Mountain Climbers
8. Hindu Squats
9. One Arm Planks
10. Alternating Jump Squats And Lunge
Workout #12
Explosion
1. Mountain Climber Burpees
2. Grasshopper Push ups
3. Jumping Stationary Lunge
(Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch)
4. Abs Russian Twists
5. Alternating Side Knee Raises
6. Reverse Leg Raises
7. Wide Grip Mountain Climbers
8. One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side)
9. Plank with Alternating Leg Raise
10. Fusion Glide

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #13
TNT
1. Burpee Sprawls
2. Side Walk Push ups
3. Jumping Lunges
4. Lying Leg Circles
5. Bent Over Jumping Jacks
6. Hyperextensions
7. Archer Mountain Climbers
8. Arms Out Squats (Arms at chest level)
9. Spiderman Plank (Alternating Elbow to Knees)
10. Calf Raise Jumps
Workout #14
Boiling Point
1. Leg Raise Push Up Burpees
2. Staggered Push Ups
3. Alternating Twisting Lunges (No Jump)
4. Toe Grabs
5. Bent Over Overhead Jumping Jacks
6. Alternating Supermans
7. Single Arm Mountain Climbers
8. Wide Leg Squats
9. Plank Alternating Arm Raise
10. Crouch Tuck Jumps

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #15
Plyometric Pyro-electric
1. Double Push Ups Burpees
2. Side to Side Plyo Push Ups
3. Alternating Jumping Twisting lunges
4. Abs Spring Ups
5. Explosive Jumping Jacks
7. Staggered Mountain Climbers
8. Side to Side Squats
9. Plank Alternating Arm Side Raise
10. Globe twists
Workout #16
Meteor Storm
1. Alternating One Arm Burpees
2. One Foot Push Ups
3. Side to Side Jump Lunges
4. Dead Bug
5. Air Jacks
6. Floor Rows
7. Reverse Mountain Climbers
8. Side Step Squats
9. Explosive Plank to Push Up
10. Side to Side Terminator Hops

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #17
Rocket Blaster
1. One Legged Burpees
2. Dive Bombers
3. Side Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating)
4. Seated Alternating Leg Kicks
5. Hands on Hip Jacks
6. Arm Hauler
7. Plyo Mountain Climber
8. Mini Squats
9. Twisting Plank
10. Snowboarders - Front And Back Jumps Rotating
Workout #18
Bombshell
1. Side Jump Slalom Burpee
2. Hindu Push Ups
3. Pulsing Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 per side)
4. Crunch with Twist
5. Prisoners Jacks
7. Mountain Climbers
8. Pistol Squat (supported if needed)
9. Side Plank Elbow to Knee
10. Back and Forth Shuffles

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #19
Super Flammable
1. Spiderman Burpees
2. Judo Push Ups
3. Low Explosive Alternating Lunges
4. Slow Bicycle Crunch with Isometric Hold
5. Push Pull Jacks
7. Everest Climbers
8. Squat Holds
9. Extended Plank (Push Up Position)
10. Side to Side Ski Hops
Workout #20
Fireball
1. Alternating Push Up and Leg Lift Burpees
2. Blast Off Push Ups
3. Overhead Lunges (Hands above head)
4. Seated Flutter Kicks
5. Cross Over Jacks
7. Everest Climbers
8. Mini Jump Squats
9. Side Plank with Leg and Arm Raise
10. Tuck Jumps with Arm Raise Pull Downs

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Phase 3 Workouts
Workout #21
Rocket Launcher
1. Lateral Burpees
2. Push Ups And Side Arm Raises
3. Meet the Queens Lunges (Rd 1 right, Rd 2 Left, Rd 3 Alternating)
4. Lying Glute Bridge
5. Forward and Back Runs
(Run a few steps forward and then back to start position)
6. Renegade Rows
7. Kick Outs
8. Jump Squat to High Knee
9. Reverse Plank
10. 180 Degree Plyo Jumps
Workout #22
Temperature Rising
1. No Jump Burpees
2. Lateral Plank Walk & Push Ups
3. Cross Body Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating)
4. Single Leg Lying Bridge
5. Jumping Jacks
6. Lower Back Holds
7. Gracies Kick Outs
8. Overhead Squats/ Y Squats
9. Table Makers
10. Man Makers

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #23
Circuit Served Hot
1. High Knee Sprint Burpees
2. Scorpion Push Ups
3. Alternating Cross Body Lunges
4. Side V-Ups
5. Overhead Push Pull Jacks
7. Jumping Mountain Climbers (Burpee Thrusts)
8. Mini Prisoner Squats
9. Plank Buzzsaw
10. Side to Side Shuffles
Workout #24
Hot and Bothered
1. Chest to the Ground Burpees
2. Close to Wide Grip Plyo Push Ups
3. Meet the Queens (Alternating)
4. Frog Crunches With Punch
5. Wide to Close Leg Stationary Sprints
7. Mountain Climber One Arm rows
8. Forward and Back Jump Squats
9. Plank Alternate Arm and Leg Left Raise
10. Squat Switch Jumps

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #25
Hot Off The Presses
1. Jump Lunge Burpees
2. Walk Out Push Ups
3. Front Lunge Toe Touch to Knee Raise-
4. Seated Open Sesames (Leg Open and Close)
5. Side Run to Floor Tap (3 Steps each side)
6. Bent Over Arm Flyes
7. Grasshopper Mountain Climbers
8. Shifting Squats
9. 3 Point Plank - Leg raise
10. Superstar Plyo Jumps
Workout #26
Red Hot Super Blaster
1. Bunny Hop Burpees
2. Staggered Plyo Push Ups
3. Lunge and Cross Body Chop
4. Toe Reaches
5. Fast Feet with Slight Squat
6. Upper Body Supermans
7. Dawg Mountain Climbers Knee to Shoulder
8. Pli Squats
9. 3 Point Plank - Arm Raise
(Rd 1 Right Arm, Rd 2 Left Arm, Rd 3 switch at 30 sec)
10. Double Jump Tucks (tuck jump to jump)

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #27
Heating System
1. Jumping Jack Burpees
2. Opposite Knee Tap Push Ups
3. Front Lunge and Rotation
4. Leg Raise and Hip Thrusts
5. Skipping Ropes
7. Side to Side Running Mountain Climbers
8. Pike Squats
9. Plank with Alternating Lateral Arm Reach
10. Low Squat Foot Switches
Workout #28
Heat Resistant
1. 180 Degree Burpees
2. Knuckle Push Ups
3. Lunge with Front Arm Raise
4. Lying Side to Side Oblique Reaches
5. Side to Side Jumping Twists
6. Alternating One Arm One Leg Supermans
7. Mountain Climber Push Ups
8. Single Arm Overhead and Floor Touch Squats
9. Plank Jacks
10. Front Kicks

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Workout #29
Heat Exhaustion
1. Burpee Knee to Chest
2. Archer Push Ups
3. Lateral Lunge with Chop
4. Lying Reverse Crunches
5. Stationary Sprints
6. Iron Cross
7. Multi-plane Mountain Climbers (Chest -Chest -Elbow - Elbow)
8. Squat and Side Leg Lifts
9. Plank Inchworm
10. Rotating quick feet
Workout #30
Total Eruption
1. Grass Hopper Burpees
2. Alternate Leg and Arm Raise Push Ups
3. Forward Lunge and Toe Touch
4. Side Abs In and Outs
5. Heel to Butt Stationary Runs
6. Kneeling Iron Cross
7. Multiplane Mountain climbers 2 (chest - chest - rotational -rotational)
8. Squat and Front Leg Kick
9. T Plank Raise
10. Up-Downs

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
Bonus Workout
Crossfire
1. Side to Side Terminator Burpees
2. Plyo Spiderman Climbers
3. Jumping Switch Lunge to Knee Tuck and Reverse Lunge
4. V-Reach Thrus
5. Around the world jumps
6. Kick Thru Toe Touches
7. Squat Switch Jumps
9. Swing Plank
10. Single Leg Deadlifts with Knee Lift

Metabolic
SPECIAL
FITNESS Bodyweight
Blasters
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.

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

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
FunkMMA BeastMode Bodyweight 4-Week Program for Fighters http://www.funkmmaworkouts.com

Funk MMQ 30 Days

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Funk MMQ 30 Days

Uploaded by

Copyright:

Available Formats

FITNESS SPECIAL

Blast Your Body Into Insane Results Fast!

BROUGHT TO YOU BY FUNK ROBERTS

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED

Are you ready?

Its time to GET IT DONE!

Your Friend and Coach,

What Is Metabolic Training? 01

How To Use This Resource (MBB) 02

How To Use The Workout Plan and Videos 02

Metabolic Bodyweight Blaster Breakdown 03

What Each MBBs Targets 04

How To Build An MBB Workout 05

MBB Workout Instructions and Protocol 06

MBB Training Schedule 07

Metabolic Blasters Workout List

Meet Funk Roberts 25

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters

What is Metabolic Training?

Unlike traditional weight training routines that

How to Use this Resource (MBB)

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 01

Home Bodyweight Workouts

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 02

How to Use the Workout Plan and Videos

Metabolic Bodyweight Blaster Breakdown

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 03

2. Lower Body/Knee Dominant - full lower body exercises that target

6. Core Static - these exercises focus on building core strength through

7. Cardio and Calisthenics These are cardiovascular movements

8. Plyometrics The ultimate way to build fast twitch muscle fibres so

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 04

Metabolic Bodyweight Blaster Template

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 05

Work Time, Rest Time, Rounds, Total Workout Time

Total Workout Time - 30 Minutes

Total Workout Time - 36 minutes

Total Workout Time - 41 Minutes

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 06

Warm Up and Stretch Routines

Dynamic Warm Up Video

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 07

Post Workout Stretch Routine

CLICK HERE FOR FUNK GYMBOSS TIMER:

You can also use another interval timer or

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 08

Week 1 Workout 1 Workout 2 Rest Workout 3 Workout 4 Free Day Rest

Week 2 Workout 2 Workout 1 Rest Workout 4 Workout 3 Free Day Rest

Week 3 Workout 5 Workout 6 Rest Workout 7 Workout 8 Free Day Rest

Week 4 Workout 6 Workout 5 Rest Workout 8 Workout 7 Free Day Rest

Week 6 Workout 11 Workout 12 Rest Workout 13 Workout 14 Free Day Rest

Week 7 Workout 12 Workout 13 Rest Workout 14 Workout 13 Free Day Rest

Week 8 Workout 15 Workout 16 Rest Workout 17 Workout 18 Free Day Rest

Week 9 Workout 16 Workout 15 Rest Workout 18 Workout 17 Free Day Rest

Week 11 Workout 21 Workout 22 Rest Workout 23 Workout 24 Free Day Rest

Week 12 Workout 22 Workout 21 Rest Workout 24 Workout 23 Free Day Rest

Week 13 Workout 25 Workout 26 Rest Workout27 Workout 28 Free Day Rest

Week 14 Workout 26 Workout 25 Rest Workout 28 Workout 27 Free Day Rest

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 09

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 10

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 11

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 12

2014. Funk Roberts Fitness Metabolic Bodyweight Blasters 13