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Ffs C Workouts
Ffs C Workouts
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-Flex Elite Strength and Conditioning for MMA and Combat Athletes. 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 tness 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 physicians 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.
FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com
FFSC #1
Perform each exercise for 60 seconds of work followed by 15 seconds rest. You can also use 45-15 work-rest ratios. Rest for 2 minutes in between and repeat for 3 full rounds.
60
SEC WORK TIME
15
SEC REST TIME
10
EXERCISES
3
ROUNDS
1 2 3 4 5 6 7 8 9 10
One-Two (Jab Cross) Sprawls Alternating Dumbbell Snatch Wide to close grip Plyometric Push Ups Alternating Wresters Lunge Stability Ball Roll Ups Alternating Knees Med Ball Jump Squats Bent Over Dumbbell Rows Flutter Kicks Toe Kicks
"
FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com
FFSC #2
Perform 45 secs of work, 2 mins rest at the end of the round for 3 rounds. Each Round performing 13 straight Exercises.
45
SEC WORK TIME
0
SEC REST TIME
13
EXERCISES
1 2 3 4 5 6 7 8 9 10 11 12 13 +
Dumbbell Floor Press w/ bridge 5 & 5 Standard to Plyometric push ups Dumbbell Squats Plyometric Jumping lunges (Switch Lunges) Renegade Dumbbell Rows Plank knee ins Stacked Feet crunches Plank knee ins Renegade Dumbbell Rows Plyometric Jumping lunges (Switch Lunges) Dumbbell Squats 5 & 5 Standard to Plyometric push ups Dumbbell Floor Press w/ bridge 1 nisher (60 secs of Jumping Jacks)
FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com
FFSC #3
Perform 8 exercises + 1 nisher. 30 secs of work. 2 mins rest at the end of each round. 4 rounds.
30
SEC WORK TIME
0
SEC REST TIME
9
EXERCISES
4
ROUNDS
1 2 3 4 5 6 7 8 +
Push Ups Walking Pass Through Lunges Standing Rotational Dumbbell Rows Walking Pass Through Lunges Spiderman Push Ups Dumbbell Bear Crawls Renegade Back Rows Dumbbell Bear Crawls 1 nisher (60 secs of Jumping Jacks)
FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com
FFSC #4
Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 Rounds.
60
SEC WORK TIME
15
SEC REST TIME
10
EXERCISES
3
ROUNDS
1 2 3 4 5 6 7 8 9 10
Jumping Side to Side Sprawls Dumbbell Swings Side-to-Side Plyometric Push Ups Alternate Reverse Lunges Kick Thrus Run and Press Prisoner Squats Dumbbell Renegade Rows Leg Raises Side to Side Step Over Jumps
FUNK & FLEX ELITE STRENGTH AND CONDITIONING // STRENGTH & CONDITIONING // www.funkexmmaworkouts.com