Download - Funk Roberts Spartacus Work out
The Funk Roberts
4 Week Spartacus
Workout Challenge
This cutting-edge circuit routine will strip away fat and define
every muscle in your body
Inspired by the program created by Adam Campbell and Rachel Cosgrove
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
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 Spartacus Challenge.
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.
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The Funk Roberts 4 Week Spartacus Workout Challenge
Copyright © 2010 by Funk Roberts – All Rights Reserved. No part of this work may be modified by any
means without express written permission of Funk Roberts.
You are FREE to distribute this program to any fitness fan or
enthusiast who you think may be interested in stripping away fat and
defining their muscle by using this proven workout program. I actually
encourage it! - In order to get the full program you must email
Published by: Funk Roberts Fitness
Web: http://www.funkrobertsfitness.com
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
TABLE OF CONTENTS
Introduction.....................................................................5
What is the Spartacus Workout........................................6
Spartacus Workout for Women........................................7
Tools for Success..............................................................8
Warm Up and Stretching..................................................9
Nutrition – Fuel Your Body...............................................10
Nutrition Tips...................................................................11
Drink Water.....................................................................13
Supplements....................................................................14
Funk Sports Formulas.......................................................15
Gym Boss Timer...............................................................16
The Science......................................................................17
Secrets to Success............................................................20
Take Measurements.........................................................23
Take Pictures....................................................................24
Who is Funk.....................................................................27
Contact Funk....................................................................29
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
Welcome to the Funk Roberts 4 Week Spartacus Challenge. I am so excited about
embarking on this challenge. Oh yeah, I’m doing this challenge with you too. I put this together
because I love sharing new and exciting fitness workouts with you.
One month ago Men’s Health Magazine created a Spartacus Workout that was inspired by the cast of
the HBO show Spartacus and created by Adam Campbell, Men’s Health Fitness Director and Rachel
Cosgrove, one of the world’s top fitness experts. I was so impressed with the workout, because it was
right down my alley. Then Workout Muse, a website that creates music for Tabata and Interval Training
workouts put out a contest to see who could create the best Spartacus Workout to accompany their
music that they created. I entered and won honourable mention. So what did I do with that honour? I
went ahead and put together three more wicked workouts and created this 4 Week Program.
THINK OF THIS PROGRAM LIKE THIS: In 4 weeks you have an exam...a positive life changing exam...4
weeks isn’t a long time to have a life changing moment. I have giving you all the answers on that exam.
Everyone answer that you need, I am them giving you. All you have to do is read the rest of the e-book,
follow and do the workouts as prescribed, follow the nutrition plan and supplement guide and you will
not only pass the exam, you will ACE IT!
This is the type of program and nutrition that I did to get the body below in 6 weeks. It is hard work
but after 8 months, I still look like this. It is easier to maintain the healthy lifestyle, once you commit
to make the change. This is step one.
FUNK ROBERTS
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
WHAT IS THE SPARTACUS WORKOUT
The Spartacus workout is 10 exercises that collectively work every part of your body, and then placed at
a 60-second station, in order to challenge your heart and lungs as well as your muscles. The final
product: A high-intensity circuit that’s designed to burn away fat, define your chest, abs, and arms, and
send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body—while getting in the best
shape of your life.
You will perform the Spartacus Workout as a circuit, doing one set of each exercise in succession. Each
exercise is timed for 60 seconds. You will do as many reps as you can, in that duration (with perfect
form), then move on to the next station in the circuit. Lucky for you, you’ll get 15 seconds to transition
between stations, and then move onto the next exercise.
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 1
to 2 more times. That is what is called a 60-15 Interval workout (60 seconds of work followed by 15
seconds of rest). Total workout takes 41 minutes.
If you can’t go for the entire minute on an exercise, go as long as you can, rest for a few seconds, then
go again until your time at that exercise is up. This will allow you to customize the workout to your
current fitness level. Also, if using weights makes some exercises too difficult, simply perform the same
movement without holding the kettlebells or dumbbells.
You will do the Spartacus Workout 3 days a week (Monday-Wednesday-Friday). You can either use the
routine as your primary weight workout (I would), or if you’re already in great shape, you can use it as a
“cardio” workout on the days between your regular weight workouts.
Each week you will get another workout that you will do for the 3 days of the week. Ensure that you
take at least one day rest between workouts. My Spartacus workouts include kettlebells, bodyweight,
plyometrics, calisthenics, core, abs and strength training that will no doubt increase your strength,
muscularity, cardio and conditioning. The Program is perfect if you want to lose weight, get ripped,
prepare for a mma fight, a certain sport or get into the best shape of your life
You will never plateau with this program as you will have 10 new exercises each week. Your body will
not have time to adjust. You will just keep shocking it into a shirt drenching, fat shredding, muscle
building machine. When you complete the 4 weeks, take a week break and use it for another session to
get you ready for summer.
At the beginning of this program, it’s going to be tough. You may not be able to get through each
exercise or the workout, but NEVER QUIT or NEVER GIVE UP. It will get easier for you, but that’s
because you are making yourself better, not because the workouts are easier.
Think of that: I’m going to be giving you tougher workouts and they are going to seem to be easier,
because you are getting better. Remember one thing
DON’T MAKE THINGS EASIER, MAKE YOURSELF BETTER!
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SPARTACUS WORKOUT FOR WOMEN
Estella Hom used high intensity workouts like the Spartacus Workout with kettlebells, bodyweight,
plyometrics and clean eating to melt away the fat and create a fit and firm body that she maintains
today.
I am so happy that we have women that are taking part in this challenge. You will also reap the rewards
of the high intensity workout. Even though the workouts are the same for men and women, don’t
worry; the changes you see will be different from the changes the guys will see.
Women’s bodies are different from men for instance you store fat in different places, generally the hips,
legs, butt and guys store fat around the belly. That is just a general comment to show you that when
you lose fat from doing the workouts and eating a clean diet, the fat will melt off those trouble spots.
Women also do not have as much testosterone as men, so after the 4 weeks you are not going to be all
big and bulky, but more lean and toned with muscles. Your nutrition plan also has fewer calories then
that of a male. The formula is the same all around: workout with intensity, eat clean and you will lose
weight, gain muscles and be fit.
The pictures of Estella are proof in the pudding. It shows you that doing these types of workouts with
proper nutrition can give you a fit body. Women’s Kettlebell Expert and Funk Roberts bootcamp Trainer
Estella Hom will be providing the Week 4 workout for women, so stay tuned.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
TOOLS FOR SUCCESS
This section is going to be short and sweet. All you need are Kettlebells/Dumbbells, a Swiss/Stability Ball
and your bodyweight. All my workouts use the kettlebell and you will get a way better result if you use
the kettlebell. The dumbbell just doesn’t compare, but that being said, the dumbbell is better than not
doing the program at all.
I have a partnership with the Treadmill Factory Canada – www.treadmillfactory.ca for equipment if you
need stuff. If you go to a gym, you should be okay. Now on to the more important thing is the actual
weight. These are suggested weights to use. YOU DO NOT NEED ALL THE WEIGHTS
MEN
Equipment Weight (in lbs)
Kettlebell 20 30 40
Dumbbells 20 30 40 50
Swiss Ball
WOMEN
Equipment Weight (in lbs)
Kettlebell 10 15 20 25
Dumbbells 10 15 20 25
Swiss Ball
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
WARM-UP/STRETCHING
Before you even think about starting one of the workouts, you have to warm up. Whether it’s on a
treadmill or stationary bike, or skipping or Kettlebell Expert Ryan Shanahan’s famous Energy Flow Warm
Up that I use before every workout and training session – see link, You must warm up
ENERGY FLOW WARM UP - http://www.youtube.com/watch?v=0is9WnvK9rQ
For every action there is a reaction. After each workout, you must stretch the muscles out. You should
only stretch the muscle AFTER you have warmed then up. The Spartacus workouts don’t allow you to
maximize your time to stretch the muscles out quickly between rounds, so stretching after the workout
is key. By stretching out the muscles you will increase blood flow to the area that you worked so hard.
Increased circulation brings needed ingredients.
A good daily stretching program helps to keep the body lean, the muscles limber and you off the injury
shelf.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
FUEL YOUR BODY WITH NUTRITION
I will provide you with a nutrition plan for this program. The plan will give you suggested meals and snacks
that you can follow, or substitute using the grocery list. The list will be in Excel and is to be used as a guide
to proper nutrition.
You will need to fuel your body throughout the next 4 weeks with proper nutrition to ensure you reach the
ultimate goal of a more muscular body with less fat. If you ever want to see those 6 pack abs you have
under the fat and the cuts in your muscles, then follow my nutrition plan and I will get you there. I also
have a grocery/substitute list so that if there are thing in the plan that you do not like, just substitute it for
something else.
If you are feeling weak throughout the day, especially because of the intensity of the program, then add an
extra meal or snack. The important thing is to ensure that you are eating CLEAN FOODS. You will see a
listing of the best foods you can eat below.
It was only when I cleaned up my nutrition (no more McDonalds, Processed Foods or Packaged Foods),
added with the workouts; did the fat literally melt off my body. It was incredible!
WHAT IS NUTRITION? By: Laura Discepola, Registered Nutritional Consulting Practitioner (RNCP/ROHP) [email protected]
Fit Firm N Fab - www.fitfirmandfab.com
Nutrition is about providing your body with all the essential micronutrients (minerals and vitamins),
macronutrients (carbohydrates, proteins, fat), water and overall nutrients that it requires in order to
properly function at the best possible level, everyday, in order to keep you healthy, happy and disease free,
all whilst providing you with the energy and fuel your body needs to live and perform daily functions!
Nutrition is important to sustaining life, for growth, activity and everyday normal functioning of the body,
without it, we would not survive.
However, not all foods are equal and not all foods provide nutrients to your body. In fact, some actually
harm your body and cause illness, disease and an overall unhealthy you!
Today, in North America, as a whole, we consume too few fruit and vegetables, too little water, too much
refined white sugar and white flour, too little fibre, excessively large portions (“Would you like your meal
Super-Sized?”) and too little lean, clean protein (eggs, chicken and turkey breast, fresh fish). The result? An
unhealthy individual who may already have or be well in his/her way to having high cholesterol, high blood
pressure, Diabetes, heart disease, and cancer just to name a few. The good news is that these illnesses can
be prevented through making healthy food choices and consuming a healthy diet, having a healthy mind,
participating in regular physical activity and most important, having proper knowledge.
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NUTRITION TIPS
Eat and drink the following with reckless abandon:
• Spinach
• Broccoli
• Green, Red, or Yellow Pepper
• Cucumber
• Apples
• Asparagus
• Cauliflower
• Green Beans
• Kale
• Celery
• Pretty much any green leafy vegetable with the exception of iceberg lettuce
• Water
Eat 2 - 4 servings of the following throughout the day:
• Carrots
• Bananas
• Berries
• Peaches
• Plums
• Oranges
• Pretty much any fresh fruit you like
Eat one 4 - 6 ounce lean serving of the following with each meal. Preparation should be grilled,
steamed, baked, or stir fried - no breaded and fried foods!:
• Turkey breast
• Chicken breast
• Steak
• Pork
• Fish
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• Also consider eggs (2 or 3)
Eat one serving of the following with each snack. Truth be told, I recommend you avoid dairy during
your weight loss quest, but if you feel you need it, eat it with you snacks:
• Almonds
• Walnuts
• Cashews
• Natural peanut butter (no sugar, no salt added)
• Yogurt
• Low-fat cottage cheese
• Low-fat milk
Eat these only with your meal that follows your fitness training and only in limited portion:
• Oatmeal
• Brown rice
• Legumes
• Potatoes
• Whole wheat bread
• Whole wheat pasta
• Other whole grain food items
Use the following in extremely limited portions or not at all:
• Salad dressing
• Butter
• Cheese
• Other condiments
Foods and Drinks you MUST stay away from to lose weight
• Soda (tons of sugar and lots of empty calories)
• Alcohol (empty calories and usually leads to bad food choices when drinking)
• Sugar
• Fast Food
• Creamy salad dressings (Ranch, 1000 Island, etc.)
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
DRINK WATER Drink lots of water throughout the day and during each session. That also means juice, soda, alcohol are
out during the program and limit your coffee intake!
I see a lot of people counting those drinks as part of their daily
intake of water, but what they really do is increase your sugar
(and calorie) consumption and DEHYDRATE you even more than
you already are. And to be clear, dehydration does the opposite
of what water does, which is hydrate your body.
Keep in mind that your body is made up of 80% water and most
of the population is severely dehydrating themselves due to
their westernized way of living. So, beyond the obvious reasons,
you need to be drinking water all day. The more you pee the better you are.
5 WAYS TO GET MORE WATER
Registered Nutritional Consulting Practitioner, Laura Discepola, gives you five sure fire ways to help you get water throughout
the day.
1. Get a stainless steel or glass water bottle and carry it everywhere you go.
2. Drink a 500 ml bottle (1/2 litre) immediately when you wake up. Or ladies, do so while you are drying
your hair or putting on your makeup for the day.
3. Keep a full water bottle in the car and drink it to and from the office, grocery store, from picking up
the kids at school or anywhere else you may be going.
4. Have a tall glass of water next to your desk or work station at all times and refills it often.
5. Make a goal to have 1.5 L before lunch, another 1.5 between lunch and dinner and then sip on water
or herbal teas after dinner.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
SUPPLEMENTS – www.supplementsource.ca
SupplementSource.ca and Funk Roberts Fitness - have teamed up to create the
Spartacus Supplement Package. These are supplements that I am currently taking
to help build strength, recuperate from workouts, increase my immune system and
ensure that I are getting the antioxidants and vitamins my body will need during the
Challenge. Funk Roberts truly endorses these products as supplements that each
person should have and be taking during and after the Spartacus Challenge.
The supplements are suggested and not necessary for your success. Please consult your physician before
taking any supplements.
In the quest for your goal, diet supplementation is the last of the elements that you need to add to your
regimen. Multivitamins, protein, glutamine and depending on your goal a creatine are great starts.
Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an
advantage and enhance your training when taken right and combined with a good diet. Keep in mind to
check with you physician before you take some supplements
Because this program is pretty intense you have to make sure you are taking the right supplements to
ensure your muscle and body recover, grow and rip up the way you want.
Below are the links to the Spartacus Supplement Packages – Remember these are just suggested
supplements for the 4 week program to help you achieve your goals. You may be already taking some or all
of these supplements. If so, just pick up the ones that you need.
I use Supplementsource.ca to get all my supplements and they deliver within days in Canada. I know that
there will be a lot of you that are not based in Canada, so my advice is to purchase the supplements (other
brands) at a store close to you.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
FUNK SPORTS FORMULAS
WWW.FUNKSDRINK.COM
BLASTSPORTS FORMULA
Do you need an extreme energy boost before training? This formula is ideal for those high energy seekers that want to blast into action.
POWER SPORTS FORMULA
Do you want to maximize your workout performance? This formula gives maximum digestion of the ingredients needed to accelerate through intense workouts.
VICTORYSPORTS FORMULA
Do you want to dominate your sport? This ground breaking formula will propel any athlete into the zone needed to ensure victory.
REVIVE SPORTS FORMULA
Do you need to replenish lost fluids from intense activity? This formula is designed to deliver the proper blend to help rejuvenate the body.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
GYMBOSS TIMER
For me, when I workout or train, time is of the essence. Even more, timing is extremely important. Whether
it is the time between my workout sets, cardio, at bootcamp or even when I am doing rounds on the
punching bag, having the Gymboss Interval Timer is the key to my success.
With the Funk Roberts SPARTACUS WORKOUTS having the Gymboss Timer will make it easy to plan the
rest. Attach the timer to your pants or belt with the convenient belt-clip and set the timer to 60 seconds of
work with 15 seconds of rest will be easy to time with an alarm of beep, vibrate, or both. Forget the
stopwatch, clock, and other methods which demand too much of your attention, let Gymboss do the timing
and you focus on the workout for the best results ever! GUARATEED!
GET YOUR GYMBOSS
http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810
LEARN MORE ABOUT GYMBOSS
http://www.youtube.com/watch?v=mou8tYD2eDw
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THE SCIENCE OF FAT LOSS TO FIND YOUR ABS AND STAY
LEAN FOR LIFE
By Adam Campbell
Ponder this scenario: You’ve just received a treasured job offer—a dream situation for your career, in
fact—but it comes with a few unusual requirements. You have to go shirtless on the job, mil- lions of
people will watch you work that way, and oh yeah, you need to achieve and maintain 10 percent body
fat or they’ll fire your ass. However, because you’re so busy doing this job, you have only 45 minutes, 3
days a week to exercise. Assuming you take the position, what would you do with that time? Go for a
run? Hit the elliptical machine? Search the job boards? Hire a body double?
This is precisely the predicament faced by Andy Whitfield, who plays the lead in the new Starz television
drama Spartacus: Blood and Sand (think Gladiator meets 300), which premieres January 22. “I’m filmed
virtually naked in my Roman ski vies all day long,” says the 37-year-old actor. “So when I look in the
mirror I’m driven by both vanity and fear.” You can probably relate.
It’s natural to assume that an actor has far more time for exercise than the average guy does. But
Whitfield’s schedule probably isn’t much different from your own. After all, he has a wife and two young
children and spends most days on set from 7 a.m. to 7 p.m. “For Spartacus, we’ve com- mitted 100
percent of our production time to creating great scenes,” says Whitfield. “So all the training I do is on my
own time. And that’s pretty limited.” Sound familiar?
Now consider that job offer again. If you were Andy Whitfield, what kind of exercises would you do to
stay lean on the job? Warning: Most people have the answer all wrong.
The Great Aerobic Hoax
For decades, we’ve been told that the best activity for burning calories and fat is aerobic exercise. In
fact, you can practically pinpoint the year this idea started to take hold: 1977. That’s when Jim Fixx’s The
Complete Book of Running was published. This bestseller popularized the notion of running to improve
health and lose weight, and it’s widely credited with kicking off the jogging boom of the 1980s.
Hundreds of studies since then have reported that aerobic exercise offers many benefits, from
improving markers of heart-disease risk to coping with mental stress to enhancing cognitive function.
That’s all good. But if you’re looking to shed fat, the newest weight-loss research will tell you to look
elsewhere for your exercise routine. “It’s sort of like a self-fulfilling prophecy,” says Jeff Volek, Ph.D.,
R.D., an exercise and nutrition scientist at the University of Connecticut. “Any type of exercise burns
calories. So if you’re told that running is ideal and you start dropping pounds once you take it up, then
you have no reason to believe otherwise.”
But Volek’s research gives him good reason to doubt the conventional wisdom about the superiority of
aerobic exercise for fat loss. In one study, Volek and his team put overweight people on a reduced-
calorie diet and divided them into three groups. One group didn’t exercise, another performed aerobic
exercise 3 days a week, and a third did both aerobic exercise and weight training 3 days a week.
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The results: Each group lost nearly the same amount of weight—about 21 pounds per per- son in 12
weeks. But the lifters shed 5 more pounds of fat than those who didn’t pump iron. The weight they lost
was almost pure fat, while the other two groups shed 15 pounds of lard, but also gave up 5-plus pounds
of muscle. “Think about that,” says Volek. “For the same amount of exercise time, with diets being
equal, the participants who lifted lost almost 40 percent more fat.”
This isn’t a one-time finding, either. Research on low-calorie dieters who don’t lift shows that, on
average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. That 25 percent may
reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. (Can you say “skinny-
fat”?) However, if you weight-train as you diet, you protect your hard-earned muscle and burn extra fat
instead.
Picture it in terms of liposuction: The whole point is simply to remove unattractive flab, right? That’s
exactly what you should demand from your workouts.
The New Science of Calorie Burning
There’s one argument for aerobic exercise that’s always been rock solid. It’s well documented that an
activity like moderate jogging burns more calories than weight training, an activity that’s highly
anaerobic. In fact, if you go by the numbers you find that even golfing beats out a light circuit workout.
But recent research shows a new perspective. When Christopher Scott, Ph.D., an exercise physiologist at
the University of Southern Maine, began using an advanced method to estimate energy expenditure
during exercise, his data indicated that weight training burns more calories than originally thought—up
to 71 percent more. Based on these findings, it’s estimated that performing just one circuit of eight
exercises—which takes about 8 minutes— can expend 159 to 231 calories. That’s about the same as
running at a 6-minute-mile pace for the same duration.
“Exercise physiologists often use the techniques for estimating the energy expenditure of walking and
jogging and apply them to weightlifting,” says Scott. “But clearly, aerobic and anaerobic activities differ,
and so too should the way we estimate their energy expenditures.” Scott’s revelation is most certainly a
relief to gym rats everywhere, who no doubt wondered why an intense, energy- sapping weight workout
supposedly burned so few calories.
Real-world Results
The unfortunate reality is that science is slow. “If we waited around for studies to tell us what works
best for fat loss, we’d go out of business,” says Rachel Cosgrove, C.S.C.S., who co- owns Results Fitness
in Santa Clarita, California, with her husband, Alwyn. Over the past 10 years, the Cosgroves have risen to
the top of the fitness industry because of their clients’ successes. From the beginning, their programs
were scientifically based. “Starting out, we knew that weight training was necessary to avoid muscle
loss, and that it appears to boost your metabolism for hours after you work out,” Cosgrove says. “We
also knew that according to studies, higher-intensity exercises such as interval training and weight
training resulted in greater fat loss than lower-intensity exercise did.”
But from there, the Cosgroves started their own experiments. “As time went by, we began to drop
aerobic exercise from our fat-loss pro- grams altogether. And guess what? Our clients achieved even
faster results,” says Cosgrove. Keep in mind that the Cosgroves’ clients aren’t like Biggest Loser
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contestants. In other words, they don’t have 4 to 6 hours a day to work out. “Our average client has to
be in and out of the gym in 45 to 60 minutes and has only 2 to 4 days a week to exercise,” she says. “We
design workouts to optimize that time.” That’s why the Cosgroves rely on what they call “metabolic
circuits.” These are fast-paced weight-training routines in which you alternate between upper- and
lower-body exercises. You might compare this type of activity to running repeated bouts of 30- to 60-
second sprints. While sprinting has been shown to burn calories at a high rate, it can’t be sustained for
long because the muscles in your lower body become fatigued—and that’s even if you’re resting
between sprints. “But with metabolic circuits, you’re emphasizing different muscles in each exercise,”
says Cosgrove. “So you can maintain a high- intensity effort for a much longer duration, and with almost
no rest.” The result: the muscle-saving, calorie-burning benefits of intense resistance training and
sprints, combined with the nonstop movement of long, steady-state aerobic exercise.
It could be the greatest fat-loss workout known to man.
Of course, if you try to find evidence of this workout’s effectiveness in the scientific journals, you’ll be
disappointed: No one has studied it yet. But researchers like Volek and Scott are beginning to put the
pieces together. Just as important, trainers like the Cosgroves are already using this kind of routine to
help their real-world clients achieve faster results than ever. And not surprisingly, Andy Whitfield uses
this approach, too. If you were Whitfield, wouldn’t you? Let your own results inform your answer: Click
here to the Spartacus Workout It’s a cutting-edge fat-loss routine designed by Rachel Cosgrove and
inspired by the new Starz television series.
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SECRETS TO YOUR SUCCESS: SET YOUR GOALS, COMMIT, MAKE TIME,
100% EFFORT, MENTAL TOUGHNESS
SET YOUR GOALS
Setting goals is the greatest tool to help you become successful. When setting your goals be reasonable.
Set goals that you can achieve. In achieving the goals you can feel triumphant, gain esteem, and even
catapult you toward your next challenge. When you set your goals to high you may be defeated, feel
like a failure and quit. Set yourself up to succeed. The first and most important thing to focus on is the
long-term goal. What motivated you to buy this book and what is it exactly that you would like to see
change. Then set smaller goals to help you through the process. Make it through an exercise without
stopping. Increase the amount of reps you did from the past workout. Increase your water intake.
Once you have reached these goals, reward yourself and move on to the next challenge and goal.
COMMIT
Your body transformation will require you’re to commitment to preserve. Perseverance means to not
let anything prevent you from realizing your goal. Your commitment will be tested from time to time.
And you will come up with hundreds of excuses not to workout. Things like bad weather, car trouble,
cold and flu season, felling tired, sad….you’ll have them all.
The greater the desire, the greater your ability overcome the obstacles that get in your way. WANT IT!
Do whatever you can to workout. Drag yourself kicking and screaming if you have to. By doing this you
are bringing yourself closer to your dreams and goals. Some advice, I put a picture of what I want to
look like on my mirror and along with that I have sticky notes of my goals. Then every day I look at them
and ask myself, “What can I do today, to get myself closer to that goal” You know the answer, it’s in this
book.
MAKE TIME
You won’t achieve your ultimate goal after your first workout. Your transformation will take time. You
must plan out an amount of time during your day, and be consistent in this time commitment. You must
commit yourself to this journey and once committed stick to it. Tell a few family members and friends
that you are embarking on the Spartacus Challenge, so that you can be held accountable. They can also
be good support. You are investing in building yourself up physically, mentally and emotionally. You can
always regain property or lost money, but you can never regain time. Invest the time to reach your
goals.
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100% EFFORT
While you are investing all this time it is essential that you maximize your effort during the workouts.
Whether you have just begun the process or you have been lifting weights and exercising for years, you
have to give 100% effort. The workouts are no longer than 20 minutes so “LEAVING EVERYTING ON THE
FIELD, IN THE GYM OR IN THE LIVINGROOM” is a must. Perform all exercises with perfect form and high
intensity. Use this time to get rid of stress or any negatively you may have.
Most people think, if they workout hard, they will always be tired and lethargic. On the contrary, the
more you workout, the more energy, focus and less stress you will have. We all know that fit guy,
bouncing off the walls all the time. You think he got that way from sitting on the couch watching TV or
going to the gym to socialize. NO WAY!!! Work hard all the time and give 100% effort.
MENTAL TOUGHNESS
If you ever watched sports you are familiar with the term “Mental Toughness”, or you have heard an
announcer refer to an athlete that has had a “Mental Lapse”. If you have played a sport, you know
firsthand that the physical aspect is only half the battle. Skilled players can become superstars by
improving their mental game.
I was introduced to this term as a teenager while playing on my club volleyball team. Our coach used to
make us go through visualization exercises to help with our mental preparation. Little did I know, that at
that time, I was setting myself up for many successes in life; not only through Professional Volleyball,
but through my workouts, conducting meetings in front of 20 people in a board room, or presenting to
an auditorium of 200 people. It is so important to prepare yourself mentally before going through a
stressful situation. It sets you up for victory.
Mental preparation before the workouts is no exception. If I can give you a quick tip on how to improve
you mental preparation before you workout.
TRY THIS MENTAL PREP EXERCISE
• Close your eyes and start to listen to your breathing.
• Breathe in deeply and then breathe out. Do this for about 20 – 30 seconds.
• Then picture a large movie screen. I’m taking IMAX baby. The screen is black at the moment,
but you begin to see those lines that come up right before the film starts.
• Then picture yourself on the screen performing each exercise in the up-coming workout
perfectly.
• Make sure you are doing each exercise to perfection with no problem.
• Then with your eyes closed, picture yourself five minutes after successfully completing the
workout, without any problem.
• Grasp that feeling of success, jubilation and excitement.
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Hold that feeling and keep it throughout your workout and watch easier the workout your about to
embark on will be. It takes practice and time to harness, but it is a great skill to have and use
throughout your life.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
TAKE MEASUREMENTS
To start you will need to take measurements. The measurements will only require a tape measure used
by tailors and a means to measure your body fat percentage. The most accurate and cost-effective
means to have this measurement taken is the skin-fold calliper. You can get this done at a local gym, a
certified nutritionist or even through your doctor.
Be extremely clear about where you are at this moment of your transformation. If you are honest and
look at yourself at this starting point, you can set and achieve reasonable goals. Dismiss all negative
thoughts during your measurements and take a note that you are about to make a change to all these
measurements. Once again make the commitment to the program. They will get better.
MEASUREMENTS
Please write your “current” body-part measurements here:
(You can use a simple measuring tape)
BEFORE STATS
Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________
Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________
Bodyweight/BMI: ___________ /________ Body fat %*: ___________
AFTER STATS
Waist: ____________ Hips: _____________ Right thigh: ____________ Left thigh: ____________
Right arm: _________ Left arm: __________ Bust/Chest: _____________ Neck: ________________
Bodyweight/BMI: ___________ /________ Body fat %*: ___________
* You can use several different methods to determine your body fat percentage. The one I like best is simple bodyfat calipers from Accufitness.com. They are convenient, easy to use, and really quite accurate. And best of all, it takes only about five minutes—much faster than many other methods. You can use a scale with fat percentage readers or ask your doctor or a personal trainer to measure your bodyfat as well, and they may be able to help you.
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
TAKE PICTURES
You will have to take before and after pictures if you want to be part of the Spartacus Challenge and also
see the true fruits of your labour...and I can use you as inspiration to others around the world that may
have the same goals as you. A picture says a thousand words. When you take your photos, make sure
that, guys, you are shirtless in shorts and ladies that you are in a bikini.
I don’t or anyone else does not need to see the pictures before you start, but keep the picture so that
after the four weeks you can pull it out and say DAAAAMN I LOOK GOOD NOW!
Taking pictures of you is important.
Although you may not like what you see, I can’t understate the importance of doing this. It’s such a
simple, but powerful exercise.
You should do this every 2 weeks, after each milestone. This way, you can compare your current self to
your future self and really get a visual sense of the progress you have made along the way. I’ve always
loved this exercise, and I’m certain you will too.
Name: _____________________________________ Today’s Date: __________________
This should be a full frontal, side and back view.
EXAMPLE
Before 205lbs after 185lbs Ripped!
Start Date May 23, 2009- July 14, 2009
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TRY THIS
I want you to stand in front of the mirror and GET NAKED, that’s right, BARE NAKED and look at yourself
in the mirror. Examine your body. It’s gonna be tough but look at things you love about your body and
look at the things you dislike and want to change on your body.
Once you have done this, focus on the good things on your body and picture what you want the bad
things to look like. Remember that picture throughout this program and remember what you want to
look like. Believe it or not having that picture in your mind can help you to sculpt the body you want.
THE MIND IS A POWERFUL THING!
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Funk Roberts Spartacus Workout Challenge – http://www.spartacusworkout.com
WORDS BY FUNK
In the Old Testament there was an Israelite woman who was about to give birth. She had just heard that
the Ark of the Covenant that housed God's presence had been stolen. She was so upset about it that she
named her baby boy Ichabod, which means "the glory has departed." Notice what she did; she named
her future by what was happening in her present. She could have just as easily named him "the glory will
return," but she was so focused on the negative, so caught up in where she was at that moment that she
defined her future by it.
My friend, don't ever name your future by your present day circumstances. You may have had some
hard times in the past, but get that "Ichabod" spirit off of you. It may look like you're stuck in a rut and
you don't really see how you could ever rise any higher, but don't speak defeat over your life. Instead,
name your future: blessed, prosperous, successful, victorious, healthy, whole, strong, talented, creative,
and wise.
WHO IS FUNK ROBERTS
I would like to tell you that I sculpted this ripped body from my many years
of professional beach volleyball, working out in the gym and personal
training. But it would be a BIG FAT LIE. The truth is, it wasn’t really until last
year 2009, when I changed two things: 1) My workouts and 2) My nutrition.
Without getting into a long drawn out story, it was really simple. I started to
pitch the boring gym workouts, chest and shoulders, back and legs, arms. etc,
and move more into high intensity full body workouts using kettlebells,
weights, plyometrics, calisthenics, bodyweight, core, abs and keeping my
intensity high and workouts short, using as much weight as possible...Whew!
High intensity training means giving you little to no rest between exercises,
while lifting heavy and hard. I used to remember going to the gym, putting in
a high intensity 30 minute workout and then leaving drenching, while watching a person doing yet
another set of the same damn exercise I him doing when I started. WASTING TIME IN THE GYM!
As for my nutrition, once I cleaned that up and all it meant was no more McDonalds breakfast or take
out, I cut out processed foods, anything packaged or in a box was ditched, no junk food no more pop or
no alcohol and started eating more fruits and vegetables, lean meats, almonds, fish...GOOD QUALITY
FOOD, that taste good and doesn’t leave you feeling like shit. I added protein powder and a few other
supplements and BANG- BOOM- POW, my new body which to this day I maintain.
Imagine all those years of training and in 6 Weeks of smart training look what you get. This can be you
with hard work, smart training and good nutrition.
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FUNK STATS
• Former Professional Beach Volleyball Player – FIVB, AVP, Labatt’s Pro Tour
• Certified Fitness Trainer
• Certified Kettlebell Specialist – KBELL SPECIALIST
• Plyometrics Specialist - Trainer of world class athletes in jump and strength training
• Founder of Funk Roberts Fitness
• Founder of FunkMMA Training
• Co-Founder Fit Firm N Fab Fitness, Nutrition and Wellness for Women
• Amateur Muay Thai Fighter
• Canadian So Pro Beach Volleyball Chairman – 2004-Present
• Fitness Model and National TV Appearances
• Develop Funk Sports Formulas with Infinit Nutrition
• Spokesperson for Treadmill Factory
• Fitness Writer and Author
• Creator of Funk Roberts Fitness Boot Camp
• Appearance in Sgt Shanahan Boot Camp Video
• Business Executive
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CONTACT FUNK
FUNK ROBERTS FITNESS EMAIL
FUNK ROBERTS FITNESS BLOG
HTTP://WWW.FUNKROBERTSFITNESS.COM
FIT FIRM N FAB FITNESS FOR WOMEN
HTTP://WWW.FITFIRMANDFAB.COM
SUBSCRIBE TO FUNK YOUTUBE TV
HTTP://WWW.YOUTUBE.COM/MARCROOPS
FOLLOW FUNK DAILY ON TWITTER
HTTP://TWITTER.COM/FUNKROBERTSFIT
BE MY FRIEND ON FACEBOOK
HTTP://WWW.FACEBOOK.COM/FUNKROBERTS
JOIN FUNK FITNESS GROUP ON FACEBOOK
HTTP://WWW.FACEBOOK.COM/#!/GROUP.PHP?GID=7156231280&REF=TS
CANADIAN SO PRO BEACHVOLLEYBALL TOUR
HTTP://WWW.CANADIANSOPRO.COM
6 WEEK JUMP TRAINING PROGRAM
HTTP://WWW.FUNKJUMPTRAINING.COM
NUTRITIONAL HEALTH JUICE – YOUTH JUICE
WWW.OURWORLDNETWORK.COM/FUNKROBERTS
FUNK WORKOUT DRINK FORMUALS
HTTP://WWW.FUNKSDRINK.COM