decided to spice up my workout routine with this and..... THANK YOU! I've been getting fit for the military and been getting pretty bored with the same old push-ups and situps every other day. 2 sets of these on top of my normal workout murdered me! Thanks Funk!
is it normal that theres wheezing when i do the renegade row? i'm sure its not asthma cause its never happened to me in any type of exercise except this one.. Btw no one in my family has ever had asthma
@sega101 Hey Sega, Hope all is well. You could be weezing because you are tired and your cardiovascular system is working overtime because of this workout. If that is the case, then you want to keep working on your cardio by doing these Spartacus Workouts for example. It's all good. When I do my new Spartacus Workouts (and Old sometimes) they are challenging and kill me, so no problems. Now if you have asthma, that is a different story and see your physician - Funk
@BoiizNoize Yeah, that was a roller hockey injury many years ago in the Beach, Toronto Canada...bastards trying to hook me, while I skated coast to coast and put the ball in the top corner - lol - Funk Roberts
@marcroops You my sir are a good man. I must have been having a bad day as I dont know why I would post such a stupid comment. Yet despite my stupid observation, it was received with humour lest hostility. Hats off to a man with impressive attributes both inside and out ....
hey Funk. Just came across your vids, pretty cool. How did you trip to thaland go btw, u win ur fight? Anyways, quick question (actually 2)...how often do you get out on the road to run? And is there a specific workout for the adonis belt (I think that's what its called)? Muchas gracias amigo.
@martingomez16 Yeah they do. Most black people have a metabolism that works faster than that of Caucasians, which allows their bodies to burn fat and build muscle at a faster rate.
I'm getting into your workouts! I'm using Rice Protien. In the morning I blend Hemp Protien with a cup of Blueberries and raw spinach with Hemp protien, then throughout the day, I use Rice Protien if I get hungry. Is this good enough? Someone told me too much protien will just pass through with pee and even could cause damage to kidney. How much protien is too much for someone who weighs about 180 and moderately works out each muscle group 2x a week. Thanks for the training vids!! * * * * *
I've done this workout about 3-4 times now and they absolutly destroy me. Can you do just this workout for a few weeks, combine it with good food and still get ripped? Or do you need other workouts aswell?
krs 1! old school stuff love it. i did spartacus workout yesterday for the first time. me and my bro, we died needless to say. i'll be ripped soon, lol.
Funk, I started your 4 week workout 3 weeks ago now and its a killer. Im asking though, when will the spartacus 2.0 10 week program be released? cheers.
hey marcroops, may i ask ... i am already quite lean, not fat .. but no 6 pack or muscle definition like yours. if i do these work outs 5-6 times a week and still eat whatever i want, will my body still transform or only develop strength and stay the same? do you eat whatever you want? or are u on a strict diet ... thanks for ur time!
@nidan438Hey Nidan, It's Funk here...First let me address your first question about doing the workout 5-6 times per week...4X max should suffice...if you can do these 5-6X per week, then you are not working hard enough...your body need rest and that is where your muscles will grow, body will recoup and you will turn into to a conditioning fiend...
SECOND - YOU CANNOT OUT-TRAIN A BAD DIET - Simply put. Nutrition is 75-80% of the solution of you want ot be defined and have 6-pack abs
@nidan438Hey Nidan - SECOND - YOU CANNOT OUT-TRAIN A BAD DIET - no matter how much you work out, there is just no substitute for CLEAN NUTRITION...I (at 43) can not afford to eat anything I want - I love what I eat, but it's clean - protein - lean meats, veggies, fish, fruit - I like to stay ripped...I eat 6-7X per day (small meals) and ensure to spoil myself once a week....I will be posting some nutrition videos soon so stay tuned...and eat clean..your muscles will thank you too - Funk
@marcroops you are 43?!? wow you are in GREAT shape for 43, props to you. I mean i dont eat junk every single meal ... i do eat a lot of protein ... but also a lot of white rice, white bread ... the bad carbs :( ... i have fairly high metablism ... i train a lot and have been training for 12 years, and im gonna start your workout ... but i can NEVER seem to get myself a six-pack ... no matter how good i try being on a diet ( i have tried a 3 months before ). thanks for your time marcroops!
@iiMakeHis7ory Thanks so much - feel free to give away the 4 Week program link...stay tuned for Spartacus 2.0 10 week program - with nutrition, workouts, etc - it will blow you away
@MrBawou what I did was get in the plank position and then using my arms pushed up until only the bottom of my fists were touching the ground. Not sure if it is right but it was hard lol
I thought I was in pretty good shape before doing this. I run 2 miles four times a week and weight train for the other three days. This workout kicked my butt! My mat was covered with sweat and I could barely get through the third set! Don't do this with any weight at first because you will not finish. Thank you for showing me this video. I subscribed and I'm telling all my friends about this! Great full body workout/cardio workout. It has been 10 minutes and I'm still sweating.
@iiMakeHis7ory Hey - congrats on the finishing the workout. It's a tough one for sure...challenging and you will continue to burn fat for the next 24-36 hours with EPOC...Also you will get better, so continue to use the weight...that is the point and challenge of the workout - TRAIN HARD and challenge your body...set a goal to finish the program and go download the fuoll 4 week program for free at spartacusworkout
@dcamus You can do this 3-4 times per week and then you hit Spartacus Week 2 - go to the spartacusworkout website and download the FREE 4 week program
@NIFootie2010 - In order to get the best out of this workout, you have to do as many reps as you can with good form for time - You will see that more you do these workouts the stronger you will be, the more muscular endurance you will have and the quicker you will get ripped!
Doing 10 reps each with 2 min rest is not enought to get the full effect
Start out with 30 sec intervals but only rest for 1.5 min
great video, new moves in there which is good and refreshing :) by the way... what was the song at the very start if the vid? it sounds pretty good :)
@andyrocks101 - That is okay. I could only do 2 when I started as well. You will build on this, get stronger and increase your cardio for sure - GREAT WORK!!
NO MORE LONG BORING CARDIO SESSIONS ON THE TREADMILL, ETC - YOU WILL BE BURNING FAT HOURS AFTER THIS
@marcroops This is a mother hubbard of a workout!! I have not seen these weight-free total body workouts since the 80's and early 90's when Hershal Walker made them famous claiming he never lifts weights, and he won a Heisman!! You might have mentioned this and I missed it, but how long should you do this routine? Usually you should change every 6 -8 weeks, right?
Ahhh thank you, I've been looking for a lower back exercise to do without anything but the floor, thanks man:) BTW I train in Muay Thai as well, good luck brother
hey funk i gotta question based on what you said in part of the video , is doing my upper body workout, early in the day and later on in the day i start hitting the heavy bag, do you think thats too much overtraining? Because im thinking about doing that, and im already in pretty good shape, but dont know if thats gonna be overtraining.
@ERICLEEPARKER You are the best judge of this buddy. Do you feel overly tired or run down the next day? If you dont keep it going. You are the best judge of what your body can do. Just remember to fuel your body for training twice a day.
im lossing weight but not fast enough. i know i have to have a good diet but i dont like eating veggies. i solely eat meat. any help?
solo99o 4 weeks ago
decided to spice up my workout routine with this and..... THANK YOU! I've been getting fit for the military and been getting pretty bored with the same old push-ups and situps every other day. 2 sets of these on top of my normal workout murdered me! Thanks Funk!
barrrrygewd 1 month ago
is it normal that theres wheezing when i do the renegade row? i'm sure its not asthma cause its never happened to me in any type of exercise except this one.. Btw no one in my family has ever had asthma
sega101 1 month ago in playlist SPARTACUS WORKOUTS
@sega101 Hey Sega, Hope all is well. You could be weezing because you are tired and your cardiovascular system is working overtime because of this workout. If that is the case, then you want to keep working on your cardio by doing these Spartacus Workouts for example. It's all good. When I do my new Spartacus Workouts (and Old sometimes) they are challenging and kill me, so no problems. Now if you have asthma, that is a different story and see your physician - Funk
marcroops 1 month ago
Just did it in my living room. The burpees and push-ups set the tone, I was struggling through the rest :) Thanks for making this available.
jmacfadyen 1 month ago
Your left nipple is lower down than your right one. Still great vid tho croops :)
BoiizNoize 1 month ago
@BoiizNoize Yeah, that was a roller hockey injury many years ago in the Beach, Toronto Canada...bastards trying to hook me, while I skated coast to coast and put the ball in the top corner - lol - Funk Roberts
marcroops 1 month ago
@marcroops You my sir are a good man. I must have been having a bad day as I dont know why I would post such a stupid comment. Yet despite my stupid observation, it was received with humour lest hostility. Hats off to a man with impressive attributes both inside and out ....
BoiizNoize 3 weeks ago
p.s didn'tthe track in this video feature in the movie from way with Mekhi Pfieffer, Crooklyn>?? Or something to that effect.. been a while lol
deez723 1 month ago
1. Your videos are GREAT! Thankyou..
2. Lovin' the beats you play! Great hiphop what I grew up listening to..
3. re-read 1 & 2 lol
Stay cool man!!
deez723 1 month ago
@deez723 Thanks so much deez723!!!!!
marcroops 1 month ago
Love the workout especially the music!
flipmode7o2 1 month ago
@flipmode7o2 Thanks so much
marcroops 1 month ago
hey Funk. Just came across your vids, pretty cool. How did you trip to thaland go btw, u win ur fight? Anyways, quick question (actually 2)...how often do you get out on the road to run? And is there a specific workout for the adonis belt (I think that's what its called)? Muchas gracias amigo.
jsnooker 2 months ago
What a music !! Awesome
BaneTrogdor 2 months ago
Hey, Is it true that black people put on muscle more easily than white people?
martingomez16 3 months ago
@martingomez16 - I have not heard that one before.
marcroops 3 months ago
@martingomez16 Yeah they do. Most black people have a metabolism that works faster than that of Caucasians, which allows their bodies to burn fat and build muscle at a faster rate.
BuchMarshall 2 months ago
I'm getting into your workouts! I'm using Rice Protien. In the morning I blend Hemp Protien with a cup of Blueberries and raw spinach with Hemp protien, then throughout the day, I use Rice Protien if I get hungry. Is this good enough? Someone told me too much protien will just pass through with pee and even could cause damage to kidney. How much protien is too much for someone who weighs about 180 and moderately works out each muscle group 2x a week. Thanks for the training vids!! * * * * *
adamsfunnyfilms 4 months ago
Great advice man, im copying this workout and mixing in som dumbell weight.
TheOfficialruben 4 months ago
Hey Funk!
I've done this workout about 3-4 times now and they absolutly destroy me. Can you do just this workout for a few weeks, combine it with good food and still get ripped? Or do you need other workouts aswell?
Thanks in advance from Sweden! :)
Sneezen 6 months ago
krs 1! old school stuff love it. i did spartacus workout yesterday for the first time. me and my bro, we died needless to say. i'll be ripped soon, lol.
hypekillacsplaya 7 months ago
Funk, I started your 4 week workout 3 weeks ago now and its a killer. Im asking though, when will the spartacus 2.0 10 week program be released? cheers.
motley0crue12 7 months ago
Cant really tell how to perform the Plank to tricep extension, Any other vid i can see how you do it
navcop760 7 months ago
hey funk,
when you say small meals? do you mean like sandwiches etc. or tuna and jacket potato etc.?
cheers
pdotchiz 8 months ago
"If you come outta this workout & you tell me you aren't dying & its just the bodyweight, *POINT* you're lying." >:T
TheChildFromTheSand 8 months ago
hey marcroops, may i ask ... i am already quite lean, not fat .. but no 6 pack or muscle definition like yours. if i do these work outs 5-6 times a week and still eat whatever i want, will my body still transform or only develop strength and stay the same? do you eat whatever you want? or are u on a strict diet ... thanks for ur time!
nidan438 8 months ago
@nidan438Hey Nidan, It's Funk here...First let me address your first question about doing the workout 5-6 times per week...4X max should suffice...if you can do these 5-6X per week, then you are not working hard enough...your body need rest and that is where your muscles will grow, body will recoup and you will turn into to a conditioning fiend...
SECOND - YOU CANNOT OUT-TRAIN A BAD DIET - Simply put. Nutrition is 75-80% of the solution of you want ot be defined and have 6-pack abs
marcroops 8 months ago 3
@nidan438Hey Nidan - SECOND - YOU CANNOT OUT-TRAIN A BAD DIET - no matter how much you work out, there is just no substitute for CLEAN NUTRITION...I (at 43) can not afford to eat anything I want - I love what I eat, but it's clean - protein - lean meats, veggies, fish, fruit - I like to stay ripped...I eat 6-7X per day (small meals) and ensure to spoil myself once a week....I will be posting some nutrition videos soon so stay tuned...and eat clean..your muscles will thank you too - Funk
marcroops 8 months ago
@marcroops you are 43?!? wow you are in GREAT shape for 43, props to you. I mean i dont eat junk every single meal ... i do eat a lot of protein ... but also a lot of white rice, white bread ... the bad carbs :( ... i have fairly high metablism ... i train a lot and have been training for 12 years, and im gonna start your workout ... but i can NEVER seem to get myself a six-pack ... no matter how good i try being on a diet ( i have tried a 3 months before ). thanks for your time marcroops!
nidan438 8 months ago
what you train at 5:00 ?
VideoVerifying 9 months ago
Started this workout 2 weeks ago and it's working great! I'm advertising your workouts all over my new blog man. Thanks!
iiMakeHis7ory 9 months ago
@iiMakeHis7ory Thanks so much - feel free to give away the 4 Week program link...stay tuned for Spartacus 2.0 10 week program - with nutrition, workouts, etc - it will blow you away
marcroops 9 months ago
great workouts! and nice choice in music man. I'm definitely trying this
ACTIVEDPRO 10 months ago
I'm 14, 15 in July and fuck I did this today and it was killer haha my chest and legs died out in the middle of the second set
those split squats are killer
Sirsonni 10 months ago
@MrBawou what I did was get in the plank position and then using my arms pushed up until only the bottom of my fists were touching the ground. Not sure if it is right but it was hard lol
iiMakeHis7ory 10 months ago
@iiMakeHis7ory Hey you can actually open up your hands, but seems like you are doing a little more advanced version...good for you - Funk
marcroops 10 months ago
I thought I was in pretty good shape before doing this. I run 2 miles four times a week and weight train for the other three days. This workout kicked my butt! My mat was covered with sweat and I could barely get through the third set! Don't do this with any weight at first because you will not finish. Thank you for showing me this video. I subscribed and I'm telling all my friends about this! Great full body workout/cardio workout. It has been 10 minutes and I'm still sweating.
iiMakeHis7ory 10 months ago
@iiMakeHis7ory Hey - congrats on the finishing the workout. It's a tough one for sure...challenging and you will continue to burn fat for the next 24-36 hours with EPOC...Also you will get better, so continue to use the weight...that is the point and challenge of the workout - TRAIN HARD and challenge your body...set a goal to finish the program and go download the fuoll 4 week program for free at spartacusworkout
marcroops 10 months ago
how many times per week ? three ?
dcamus 10 months ago
@dcamus You can do this 3-4 times per week and then you hit Spartacus Week 2 - go to the spartacusworkout website and download the FREE 4 week program
marcroops 10 months ago
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dcamus 10 months ago
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dcamus 10 months ago
how many times per week should I perform this exercise?
benj1314 10 months ago
love your videos man, and sick choice of songs too
c0nsci0usness 11 months ago
Can you explain what do I have to do in "plank to triceps extend" excercise? I really can't see what are you doing on that video at 5:24
MrBawou 1 year ago
@MrBawou looks like hes goin plank and then pushing up to a push up
flowtime99 10 months ago
@MrBawou
Go into plank position and do like a pushup while in that position.
Sirsonni 10 months ago
Nice workout man!
rudebwoy1974 1 year ago
@NIFootie2010 - In order to get the best out of this workout, you have to do as many reps as you can with good form for time - You will see that more you do these workouts the stronger you will be, the more muscular endurance you will have and the quicker you will get ripped!
Doing 10 reps each with 2 min rest is not enought to get the full effect
Start out with 30 sec intervals but only rest for 1.5 min
TRAIN HARD
GOOD LUCK
marcroops 1 year ago
can i get ur playlist ?
sniperboy102 1 year ago
awesome workout, great vid and boogie down productions! Awesome!!!
iamthereallebowski 1 year ago
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Giuseppe194 1 year ago 2
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Giuseppe194 1 year ago 2
damn intense work out i almost threw up after the high knees on round 3 haha
bjjaddict88 1 year ago
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pedrofoug 1 year ago
This has been flagged as spam show
Great workout ideas, great music, thanks for sharing this, keep it up man!
pedrofoug 1 year ago
This has been flagged as spam show
Great workout ideas, great music, thanks for sharing this, keep it up man!
pedrofoug 1 year ago
Great workout ideas, great music, thanks for sharing this, keep it up man!
pedrofoug 1 year ago
great video, new moves in there which is good and refreshing :) by the way... what was the song at the very start if the vid? it sounds pretty good :)
jackthenorthern 1 year ago
good luck in your fight! love your videos keep em coming!
mynameistilmandood 1 year ago
how often should i do this? everyday?
Jsnowboard 1 year ago
I need your mp3 music list because I'll old school age 44
shadowwisdom 1 year ago
did the workout great stuff there could any make it through two rounds this week though!
andyrocks101 1 year ago
@andyrocks101 - That is okay. I could only do 2 when I started as well. You will build on this, get stronger and increase your cardio for sure - GREAT WORK!!
NO MORE LONG BORING CARDIO SESSIONS ON THE TREADMILL, ETC - YOU WILL BE BURNING FAT HOURS AFTER THIS
marcroops 1 year ago
That was tough! Great workout! I didn't make it through all 45 sec each time but I got close!
bunkernate 1 year ago
@bunkernate That is all I ask...You will get better and better as you continue these workouts - GREAT WORK!!!
marcroops 1 year ago
@marcroops This is a mother hubbard of a workout!! I have not seen these weight-free total body workouts since the 80's and early 90's when Hershal Walker made them famous claiming he never lifts weights, and he won a Heisman!! You might have mentioned this and I missed it, but how long should you do this routine? Usually you should change every 6 -8 weeks, right?
casbah1982 10 months ago
will this build any muscle?
andyrocks101 1 year ago
@andyrocks101 I think not rly. It's interval work , good for burning fat and endurance :) But i am not expert :)
Przemicek 1 year ago
Hey funk I was wondering will you be posting any muay thai vids when your in thailand?
ThePicko92 1 year ago
great workouts. what's the name of the tracks playing?
agentgeo1 1 year ago
Ahhh thank you, I've been looking for a lower back exercise to do without anything but the floor, thanks man:) BTW I train in Muay Thai as well, good luck brother
Kaelan66 1 year ago
@Kaelan66 got into the start position of a shoulder stand and lift/press your legs
youtube it like :L
markgoffeney 1 year ago
yesssss krs-one! outta here one of my fav tracks.
can't wait to make this a part of my workout routine. good post thanks!
phredrek 1 year ago
Go get em Funk. Good luck in Thailand. Get that hand raised.
cobeetrice 1 year ago
Nice body.
jferbie2000 1 year ago
hey funk i gotta question based on what you said in part of the video , is doing my upper body workout, early in the day and later on in the day i start hitting the heavy bag, do you think thats too much overtraining? Because im thinking about doing that, and im already in pretty good shape, but dont know if thats gonna be overtraining.
ERICLEEPARKER 1 year ago
@ERICLEEPARKER You are the best judge of this buddy. Do you feel overly tired or run down the next day? If you dont keep it going. You are the best judge of what your body can do. Just remember to fuel your body for training twice a day.
AmusingYeti 1 year ago
@AmusingYeti thats a very good point, I need to figure out what my body can do and not just follow the standard , thanks for the advice
ERICLEEPARKER 1 year ago
i wanna trade bodys
ERICLEEPARKER 1 year ago
are you going to record your fight ? good luck.
icss100 1 year ago
Awesome stuff man, your gonna be one machine in the ring!
DBoy021 1 year ago
Good luck in ur fight
jakedasnake231 1 year ago