I did one of Funk Roberts’ MMA workouts. (Garage gym workout!)

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.

 

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:

 

Dying.

 

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.

 

Looks like it’s officially off-season in the garage.

Here’s that (promised) status update on the garage gym: it’s not happening this summer. A/C installation, I mean.

We’ve had A/C and insulation professionals come to evaluate the situation, and after looking at their estimates – the total cost of the cooling project – we decided to hold off on it this year. We figured we’ve put enough into the house in 2017, and we still have some costly, out-of-the-ordinary agenda items on the books for the summer. For one thing, we’re going to be chasing that eclipse in August, a pursuit that will take us out of state. Surely some moola will be involved there.

So that’s that! It’s fine, of course. Talk about a first-world problem. We have a roof over our heads and A/C in the house. We don’t take that for granted here in the Valley, where it’s already been so hot that numerous flights had to be canceled this week. We live 10 minutes away (if that) from Phoenix Sky Harbor airport, pretty much under the flight path, and it was eerily quiet for a day or two. It was like someone shut off the volume switch in the sky.

There may be a garage gym post yet, though, before October! Certain types of workouts will be safely doable in there if done very early in the morning, workouts that don’t involve much movement. Knuckle-conditioning… I could document a Part 2 of that. Stretching, maybe. We shouldn’t do more than that, even if early. After all, one wall in there is the metal garage door, which transforms the garage into an oven.

Happy Friday, All!

Fight or flight? How about both. (Garage Gym workout!)

On Sunday night, Callaghan commented that it’d been a while since I’d posted a garage gym workout. I checked my planner (in which I track pretty much everything I do). Indeed, it’d been two months since I last documented a garage gym workout.

I did this plyometrics-based martial arts workout in my garage yesterday morning, before it got hot. I did it early, so of course, 10 hours later, the after-effects were setting in; I opted to let my body rest instead of putting it through my normal Monday night kickboxing class at the gym. Not great planning on my part, but I had no regrets!

This morning, I’m mostly feeling the workout in my core, especially in my obliques (side torso part of the core). I feel my legs secondarily. This makes sense, considering my current level of fitness and the techniques I practiced. And it’s good. Something better be sore after a 1.5 hour workout!

As per usual, I didn’t record all the segments of the workout. My warm-up included jump-roping, alternating between regular skips and double-time high knees. I also did some dynamic stretches across the floor (walking knee raises and front stretch kicks). For the main workout, I stuck with basic techniques… nothing fancy (i.e. no spinning moves).

I’ll say it again: I value these recordings because they show me where my form is off. In this workout, I found more need for improvement than usual. For what it’s worth, though, I’m here with the customary pics for those of you who enjoy these peeks into our home workouts! The pics come with my usual disclaimer: I’m not a trainer, and I don’t post the pics with the idea that they demonstrate perfection. They most certainly do not.

Callaghan’s been working out in the garage, too, by the way. Maybe one day he’ll let me post pics of his workouts!

Getting right into it, then…

1). Jump tucks.

 

Jump tucks

 

Since the theme of this workout was plyometrics, aka jumping, I went through some moves like this one.

Jump tucks are done from a stationary position. You squat and jump straight up while tucking your knees and feet up to your body at the top of the jump.

 

2). I have no idea what this move is called. It’s a good core/plyo exercise where you sit back on your knees and then spring up to your feet without using your hands for support. This is not easy, and I definitely need to keep at them.

 

Floor to feet jumps

 

3). Flying knee strike.

 

technique: flying knee

 

I had nothing to actually strike here, so I practiced the technique on an imaginary target.

 

4). Flying punch (“superman punch”).

 

technique: flying punch (“superman”)

 

5). Flying down elbow strike.

 

technique: flying down elbow

 

In case it’s hard to see: it’s my left elbow striking the dummy. My right arm is chambered back for a follow-up, but I’m not sure that this is practical in terms of preparing for a counter-strike. It’s probably not. This is something to keep in mind for next time.

 

6). Jumping front snap kick.

 

technique: jumping front snap kick (land)

 

With this kick and the next, the biggest problem I see is… everything! No, really, I’d have to say that I need to work on gauging my distance, first and foremost. Since I needed the bag to be in the camera frame, I had limited space for running to gain momentum, a fact that in itself provides a valuable training opportunity: in a real-life situation, you can’t control the parameters of your environment. Granted, in real life, I wouldn’t execute this move with limited space. That being said, being able to adjust and control distance is yet a skill I’m working to hone.

 

7). Jumping side kick.

 

technique: jumping side kick

 

Now in this pic, my problem with distance is very clear!

 

8). Post work-out selfie.

 

flying techniques practice DONE

 

A few times in this series of posts, I also posted what I ate following the workouts, and of course there were the silly “walking back” pics. I’m leaving it at this for now.

And that was that! The workout didn’t seem as long as it was… I wasn’t overly affected by the increasing heat of the morning. I kept well-hydrated throughout (always important to do, regardless), and I had the garage door and the back door open for whatever cross-breeze could be had. We’re still researching A/C options for the garage!

The end.

SHAKA beach workout in Hawaii! Capoeira-inspired! (But still a garage gym post.)

[Edited To Add: Pidgin English ahead! The pidgin words and phrases are in italics!]

It’s Friday! Howzit?!

Essential elements in Sunday’s beach workout: sunscreen, sunglasses, a hat, a partner-in-crime with a willingness to take pics, and a nephew whose photobomb game is hilariously ON. You’ll see da pictures!

Knowing that I was going to miss three workouts while in Hawaii, I intended to slip one in somewhere. When there’s a beach in front of your rented condo, no can work out anywhere else, yeah? I mean, why would you?

Neither could I help but keep it light. No to da max this time. I was on a beach in one of my favorite childhood places, on the Pacific, my favorite large body of salt water. My workout wasn’t hardcore by any means, but whatevahs. “The only bad workout is the one you didn’t do” – !

Was good fun!

There was no plan other than fo’ do da kine. A little shadow-boxing. I jumped in and went with the flow, and the flow swerved in the direction of capoeira, because, I guess, the setting invited it. You play capoeira… it’s a game, not a fight. Energetically speaking, capoeira makes more sense on the beach than anywhere, as far as I’m concerned. I didn’t train in capoeira for very long, but I loved it and still love it. I practice the techniques here and there. Why no do it more often? I should do it more often!

Anyway, enough talking story. Here are just a few pics from my mostly capoeira-inspired beach workout. You’ll notice that I mixed it up with a little Muay Thai:

 

Warming up: squats

Warming up: squats

 

Warming up: lunges

Warming up: lunges

 

Stretching

Stretching

 

Burpees

Burpees

 

Sprawl (from burpee)

Sprawl (from burpee)

 

Kick-throughs

Kick-throughs

 

Hanging loose with my nephew!

Hanging loose with my nephew!

 

Front kick chamber

Front kick chamber

 

Bencao (push kick)

Bencao (push kick)

 

Roundhouse chamber

Roundhouse chamber

 

Ginga

Ginga

 

Reaching down for an esquiva baixa (with nephew photobomb)

Reaching down for an esquiva baixa (with nephew photobomb)

 

We had other pics that showed better execution of this esquiva, but I chose this one because HELLO, epic photobomb. (Click to enlarge!)

 

Meialua de Frente (inside crescent kick)

Meialua de Frente (inside crescent kick)

 

Spinning back elbow

Spinning back elbow

 

Rapping. Okay, not really. Just goofing around.

Rapping. Okay, not really. Just goofing around.

 

Push-ups

Push-ups

 

Esquiva lateral (with nephew photobomb)

Esquiva lateral (with nephew photobomb)

 

AH hahaha!! I seriously love my nephew.

 

Aú (Capoeira cartwheel)

Aú (Capoeira cartwheel)

 

(Cringing at my form here… I should be lower, closer to the ground for this one, yeah? Gah.)

 

Resting

Resting

 

I finished the workout with a dive into the water and a 10 minute swim for a little more cardio – I like frog stroke – then floated for a minute to rest. Or, I tried to float. I don’t float well. (I sink.) Regardless, it felt fantastic! Callaghan said he likes this pic because I look like an otter. I suppose this is a compliment of some sort.

 

"Walking off" - ! [photo credit goes to my amazing nephew!]

“Walking off” – ! [photo credit goes to my amazing nephew!]

 

All pau! Mahalo for reading.

Muay Thai. (Garage Gym post!)

On Wednesday – at the very last minute – I missed the gym. I made up for it yesterday, though, in the garage, because the heat has now dropped to manageable temperatures. At 95 degrees, it was cool enough to get in a solid workout without creating a heat injury situation for myself, as almost happened last time! I did the workout in the middle of the day, too… had I done it in the morning, it would’ve been quite pleasant.

It’s been a while since I’ve trained Muay Thai, and I was really feeling it, so that’s what I did. I focused on just a few techniques, which I mostly practiced in shadow-boxing. I did work the bag a little with some kicks, punches, and spinning elbows, but not much.

So here we’ve got a whole slew of pics, because I thought I’d include some of my warm-up and stretching. Also, I included what I inhaled ate afterward. I went into the garage when I would usually be eating lunch, so I was famished!

I started with a light warm-up of jogging around the mat, then side-skipping each direction to warm up laterally. I threw hook punches while side-skipping.

 

Warming up (side-skipping)

Warming up (side-skipping)

 

Some agility work in with the warm-up… this is also a lateral exercise, alternately crossing one foot in front and behind the other while moving around the ring.

 

Agility drill

Agility drill

 

From the ground up, I warmed up my major joints in circular movements. Hip rotations are my favorite to do before any combat sport workout; the exercise loosens you up at the core, which helps loosen the whole body.

 

Hip rotations

Hip rotations

 

Next, I did a little stretching, as in, I probably only spent three minutes on it. This is not advisable… stretching is important. I’d usually spend a good 15 minutes stretching, minimum. My entire workout was only 40 minutes long, though, and only 30 of it was actual technique practice… in cooler weather, I’d do a longer workout.

 

Stretching

Stretching

 

Stretching

Stretching

 

Then I got started. I spent a minute just moving around in Muay Thai stance so I could get comfortable in the feel of it again – it really has been a while! – before starting on the techniques I wanted to practice.

 

(Muay) Thai stance

(Muay) Thai stance

 

Muay Thai stance is not the same as boxing stance. The difference starts with your hips… your hips face forward in Muay Thai (toward your opponent). You stand taller, keep your guard up higher (and it’s an open hand guard), keep your elbows out a little bit, rather than holding them in tight… and rather than standing rooted, you’re constantly moving your feet, shifting your weight (kind of like walking in place) so you can react quickly with leg techniques. You have to be able to easily lift and maneuver your front leg, especially, to check (lift your leg to guard against) low roundhouse kicks!

The techniques I worked included striking defense, like slipping…

 

Slip to the right

Slip to the right

 

…pulling back…

 

Pull back

Pull back

 

…slipping to the other side…

 

Slip to the left

Slip to the left

 

(already pretty warm at this point)

 

Changing angles

Changing angles

 

Working the teep (front push kick), which can be used in offense or defense…

 

Teep (front push kick)

Teep (front push kick)

 

Some elbow strikes… a lot of elbow strikes, actually.

This one’s the downward chop, a brutal way to get hit (this will cut you). Chambering my right elbow…

 

Downward elbow chop (set-up)

Downward elbow chop (set-up)

 

…and smashing it down.

 

Downward elbow chop

Downward elbow chop

 

Working the low roundhouse defense… this is the leg check. Also, my right hand is up in helmet guard, while my left arm guards in front with palm facing out. With your palm facing out, you can catch and grab kicks.

 

Checking (roundhouse defense)

Checking (roundhouse defense)

 

Jumping in with a flying downward elbow…

 

Flying downward elbow

Flying downward elbow

 

Not sure what was going on here; probably chambering a teep…

 

Teep chamber - ?

Teep chamber – ?

 

Front knee strike…

 

Knee strike

Knee strike

 

(working around to the back)

 

Let's do this!

Let’s do this!

 

I just threw a few kicks and strikes on the bag. This is a cross punch…

 

Cross (punch)

Cross (punch)

 

Then down to the MMA dummy for some ground and pound. I also worked elbows on that bag.

 

Ground and pound

Ground and pound

 

Here I was resting, but also taking the opportunity to work my knuckles and forearms a little bit…

 

Resting

Resting

 

That was enough! Getting up to walk back.

 

Walking back (hey, I was wiped out)

Walking back (hey, I was wiped out)

 

I have to say it again: I’m so grateful to have this gym at home. It accommodates a lot in the way of working out.

 

Garage gym workout! (Nunchaku practice, because my ninja skills are laughable.)

My plan to do an actual garage gym post turned into a whim masquerading as a garage gym post. By that, I mean that the garage gym shenanigans pictured here actually happened in my office on the spur of the moment.

It’s a nunchaku practice session. I would normally have done it in the garage, but that day last week it was a case of why bother with the hot garage when all I’m going to do is basically stand in one place while I get reacquainted with this weapon. It made sense to do it in the air-conditioned comfort of the house; plus, I was just taking a break from writing.

So it’s not the garage… it’s my office. And it’s not a workout… it’s a practice. Still, it’s martial arts training, which many of you seem to find enjoyable to view. I’m happy to provide!

As you may know, nunchaku are a Japanese (specifically, Okinawan) weapon. Ironically, it’s the only Japanese tradition in my martial arts background, and I never got far with it, unfortunately. That I’m rusty with the nunchaku now is an understatement. I lost track of my last set of practice ‘chuks years ago and I rarely used them years before that, so I can’t even tell you how long it’s been since I’ve last engaged. I recently got this new set online.

 

Your standard 12" foam-covered practice nunchaku

Your standard 12″ foam-covered practice nunchaku

 

I set the camera/phone on the window sill, leaning it up against the glass… just as professional a set-up as in the garage! Haha.

 

Quick glance out the window before grabbing the nunchaku from the corner of my desk.

Quick glance out the window before grabbing the nunchaku from the corner of my desk.

 

My form is poor, I know. Working on it.

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

I warmed up with some basic spinning techniques, but the ‘chuks go too fast to be seen in those, so I didn’t bother picturing them here. Here’s a slow starting helicopter spin…

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

What is up with my hand?! Even transitioning into a block, that looks totally wrong.

Please pardon the hilarious expression on my face in these pics. Let’s just say it’s from concentrating so hard on not knocking myself out.

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

Also, what the hell is going on with my stance??!!!

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

thatasianlookingchick.com-Nunchaku_1

Afternoon nunchaku practice

 

[**cringing**]

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

I don’t even… why am I leaning back so far??

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

Afternoon nunchaku practice

Afternoon nunchaku practice

 

If this made you laugh, then my work here is done.

So, yeah, slightly embarrassing, but there’s a reason why I’m working on this weapon again. I’ll keep practicing what I know, and I’ll learn some more.

I do have to say that the lighting in here is fantastic compared to the lighting in the garage! Natural light is the best, in my opinion, especially for a weapon like this that’s hard to capture in a recording.

Body Combat Release 67 – Informal Review!

1). I’m stoked to be here talking about the new Les Mills Body Combat release (#67), because that means the class still exists at our gym! So far, all is well in the aftermath of the great gym take-over.

2). I’ve done the new release a few times at this point, so I can say with zero hesitation that this tracklist is my least favorite of them all… of all the ones I’ve done, that is. I enjoy the workout, itself, but… the music.

I can train with no music at all, but if there’s music and it’s unappealing to me and it doesn’t motivate me, that’s a challenge. The first time I worked out to music was in Army basic training, where drill sergeants yell melodic cadences at you and you have to yell them back. The “songs” are meant, among other things, to motivate troops during company runs and marches, and they inspire a strong esprit de corps among the ranks. That experience set my standard of a motivational training soundtrack. I’m beyond hope with Body Combat #67’s music. Dear Les Mills Body Combat music-selecting team: It’s not you, it’s me.

Don’t get me wrong. I’m still getting in a kick-ass workout with #67. I’m just having to reach deeper to seize motivation from within, which, actually, is probably a great exercise in and of itself. So really, no complaints. I’m just saying.

3). Since the music does nothing for me, though, I’m not going to list the names of the songs and my thoughts on them in this review.

4). Someone on Facebook posted a handy meme with the number of techniques done in release #67, so I thought I’d share the info here. Within an hour, we do:

720 jabs, 294 crosses, 389 hooks, 432 uppercuts, 30 circular elbows, 36 ascending elbows, 43 back fists, 80 karate punches, 418 knees, 56 roundhouse knees, 118 front kicks, 44 side kicks, 29 roundhouse kicks, 32 jump kicks, 30 shoots, 32 lunges, 32 scissors, 88 jacks, 64 plank climbers, and 32 push-ups.

And that doesn’t even include the ab track with that one move that always makes me feel like I’m going to throw up. You know the one. That side plank thing where you lift and lower your hips a million times.

Here’s how it breaks down:

Les Mills Body Combat 67

Track 1a: Upper-body Warm-up

  • Jabs
  • Combinations: hook/cross, jab/cross, double uppercuts
  • Lateral shuffle to scissors (I like how they always finish the upper-body warm-up with a move to segue into the lower-body warm-up)

Track 1b: Lower-body Warm-up

  • Shoots
  • Kicks: side kicks; double front kicks; roundhouse kicks
  • Down on the floor? During the warm-up? Plank climbers. Gah.

Track 2: Combat 1

  • Double upper/hook combo
  • Roundhouse knees
  • Back fists; back fist/roundhouse kick combo

Track 3: Power Training 1

  • Jabs, crosses; double jab combo
  • Hooks; hook/jack combo

Track 4: Combat 2

  • Karate punches
  • Roundhouse knee/side kick combo
  • Roundhouse knee/side kick/repeated front kick combo
  • **Dying**
  • Down on the floor for push-ups/plank climbers

Track 5: Power Training 2

  • Uppercuts
  • Upper/cross combo
  • High Intensity Interval Training (H.I.I.T.): running/wide-stance running/4-second sprint intervals

Track 6: Combat 3

  • Back knee/front kick combo
  • Jump kicks
  • Lunges and jump lunges

Track 7: Muay Thai

  • Circular elbow/front knee combo
  • Ascending elbow/knee combo
  • Double knee/single knee combo
  • Running man knees

Track 8: Power Training 3

  • Jab/cross combo
  • Jab/cross/hook combo
  • Jabs (variations)

Track 9: Conditioning

  • Abs: Pulsing side planks super-setted with another torturous plank exercise, then
  • Ab-work lying down
  • Admittedly, it does help that this track is Rihanna. Rihanna makes abs easier somehow.

Track 10: Cool-down!

*****

In summary, #67 is a great lower-body destroyer and upper-body stamina squeezer… shoulders, in particular. I also feel my calves more than usual (during Track 4). The release is heavy on knees and kicks, but light on footwork. The H.I.I.T. sequence in Track 5 isn’t as killer as the H.I.I.T. in the last few releases. #67 brings new challenges, and that’s what’s awesome about it.

For lack of a pic that makes better sense here, I’ve got a selfie I took yesterday morning. This post was in progress and I was thinking how great it is that we still have Body Combat at our gym!

 

T minus 8 hours before heading to the gym.

T minus 8 hours before heading to the gym.

 

BC #67: Great release overall!