I thought I’d do something different in the garage this week and do one of Funk Roberts’ workouts.
Funk Roberts is a Canadian MMA Conditioning Coach and Certified Personal and Metabolic Trainer who creates and posts workouts on his YouTube channel. I’ve been a subscriber for a couple of years, at least, but I’ve never done one of his workouts. I don’t watch all of his videos… mostly just those that don’t involve gym equipment that I don’t have.
As an MMA conditioning coach, Funk Roberts creates his workouts to get you into fighting condition. I love his tagline: “Get It Done!” I find this to be motivating. I need to get it done. At the moment, I’m nowhere near fighting condition. I think I’m in better-than-average condition, and that’s great, but there’s a ton of room for improvement. Getting back into fighting condition is my main fitness goal these days.
When Funk Roberts posted his recent Ultimate Full Body HIIT Workout (“full body metabolic workout”) video, I thought, that’s one I can do here at home! I knew I had to try it.
I did the workout on Sunday. By the end of the following day (yesterday), it hurt to stand up straight. I went to BodyPump this morning feeling wary of the ab track and anything involving the glutes. My glutes were fine for BodyPump, but my core wanted none of it. I actually stopped in the middle of the crunches at the end and flipped over into plank, instead, because it was less sore that way.
I’ll post some screenshots of me attempting the workout, but take a look at his video, too, so you can see what I was attempting! I appreciate that Funk Roberts keeps his workout videos short. He gets to the point with no filler content and lays out the workouts with clear instruction.
Without further ado:
Here are stills of me attempting the workout, in order. I went light on the weights because I didn’t know what to expect. In some cases, I didn’t know what I was doing, at all.
1). Dumbbell Burpee Snatches.
Dumbbell burpee snatches (1)
Dumbbell burpee snatches (2)
Dumbbell burpee snatches (3)
This one wasn’t difficult for me, but I felt awkward because I’d never done snatches before, and I wasn’t sure I was doing them correctly. I’ll increase my weights when I can perform the technique more smoothly. The weight I used here (8 lbs) was not challenging.
2). Plank Side Raise to Forward Raise.
Plank Side Raise to Forward Raise (side)
I actually felt this one destroying my abs as I was doing it. I used 5 lb weights, and while they were light for the shoulder-work, itself, the fact that you’re stabilizing yourself with your body set up like a lopsided tripod makes it a killer core workout.
Plank Side Raise to Forward Raise (front)
3). Side to Side Rotational Lunges.
Side to Side Rotational Lunges
Otherwise known as absolute hell (for me) and not something I’m doing again without shoes. Yes, please laugh. I am! Seriously, though, I felt all kinds of clumsy and wrong doing these plyo twisting side-to-side lunges. I always feel like my lunge form is wrong, anyway. I’m always working on it. This is a great core workout (obliques, especially)!
4). Zottman Curls to Hammer Curls.
Zottman Curls to Hammer Curls (pronated)
I’d never heard the term “Zottman curls” before. As Funk Roberts says in the video, they’re done with a pronated grip (palms down). I’m assuming that this works the forearms. The 10 lb dumbbells I used felt appropriate given the speed component.
Zottman Curls to Hammer Curls (hammer)
5). Glute Bridge Chest Press Pull-Overs.
Glute Bridge Chest Press Pull-Overs (start)
I loved this one! This was one of my two favorite exercises in this workout. I used the 10 lb dumbbells this first time, and they weren’t challenging. Next time, I’ll increase the weights to 12.5 lbs, at least.
Glute Bridge Chest Press Pull-Overs (press)
Glute Bridge Chest Press Pull-Overs (pull-over)
6). Predator Hops.
This was my other favorite exercise. The technique is fairly easy, so I could go faster and get more out of it. This whole workout is supposed to be done for speed, and I probably only achieved that in half of the exercises. This was one of them.
7). Ab Walk-Outs.
Ab Walk-Outs (mid)
Ab Walk-Outs (extended)
I didn’t feel that I was getting anything out of this one. It wasn’t difficult. This says to me that I wasn’t doing it correctly. I’ll study Funk Roberts’ example again to prepare for the next time!
8). Kettlebell One Arm Swings to High Swings.
Kettlebell One Arm Swings to High Swings (bottom)
This one also felt too easy, and in this case, I know it’s because the kettlebell we have is way too light. 8 lbs isn’t enough. I’ll go back to Ross and get one or two heavier ones for next time.
Kettlebell One Arm Swings to High Swings (top)
As a whole, this workout was hard. I couldn’t go as quickly as I wanted to go, and in some cases, I barely finished the third round. Here’s a walking-back pic, because a picture speaks a thousand words:
This isn’t even at the end of the workout. This is me hauling myself off the floor and lurching toward the timer somewhere in the middle.
Based on this experience, my impression of Funk Roberts’ workouts is that they’re hardcore and well-designed. I’m definitely coming back for more! I can also incorporate some of his techniques into my standard garage gym workouts, alternating rounds of his exercises with bag-work.
I’m loving the Les Mills On Demand, but it’s always good to changes things up in your fitness routine.