Ad
Ad
Ad
Articles

28 DAY HOME BODYWEIGHT METABOLIC WORKOUT – Brought to you by FUNK ROBERTS

Pinterest LinkedIn Tumblr

Why Home Workouts Might Just Be Your Ticket To Fitness Success

  Are you someone who had their gym or fitness centre close down?

Or are you someone who has taken out that gym membership and tries to go as often as possible, but yet, ‘life’ often gets in the way?

Perhaps it’s not a matter of time that’s preventing you from hitting the gym, but rather, you just don’t feel like you fit in with that gym crowd.

Whatever the case, the good news is you might just actually get an even better workout in the comfort of your own home.

Yes, that’s right – home workouts can be the best way to train, especially as we get older and have more life activities to deal with: work, kids and other activities that can take away from your health and fitness.

How can you get a good fat burning and muscle building workout at home?

Glad you asked.

Here are 4 Reasons Why Working Out at Home Might Be Your Ticket To Your Fitness Success!

  1. Home Workouts Are Available When You Are

If you happen to work odd hours or have a family at home that makes it hard to work out during the conventional 7 am-9 pm hour period, you might find that the commercial gyms just don’t work for you.

The great news is a home gym is ready whenever you are. It’s never closed so whether it’s 11:30 at night or 3:30 in the morning, you can get that workout done.

Too many people seriously discount the benefits that bodyweight only training has.

  1. Home Workouts Don’t Make You Wait For Equipment

Ever been to your local gym in the hours of 12-1 or 4-6? Chances are if you have, you didn’t get all that much work done. Visiting during these busy hours often means standing around waiting for equipment to be free, which does one thing: destroys the intensity of your workout session.

It’s hard to get in a good workout during these peak times and if that happens to be the only time you can go, well, you’re pretty much out of luck.

With a good home workout, this will never be an issue. You will never have to fight for space.  All you need is your own body weight and a spot in your living room.

  1. Home Workouts Keep You Dialed In

When you hit the gym, there are plenty of distractions. You have other gymgoers trying to interrupt your workout to talk to you, you have the walk to get water (and possibly the line you have to stay in), and you may get pesky personal trainers bothering you to try and sell packages.

All in all, it can get annoying and destroy your workout focus.

With a home gym, you can kiss this problem goodbye. As long as you stay committed to staying focused, nothing at home is going to take you away from that. Just be sure to explain to your family that this is not a time they can bother you (and to that end, also turn off that cell phone!).

  1. Home Workouts Force You to Keep Changing

Finally, the last reason home workouts are can be superior to gym-based workouts is that with far less (if any) equipment, this forces you to get creative. And often, the exercises you get creative with are more compound in nature, working more muscle fiber and challenging your body to a whole new level.

You’ll be forced to constantly change your workout around when training in a home gym so that you don’t hit that progress plateau. Compare this to the gym workout routine where many people will do the exact same routine for weeks on end because they have the equipment to do so and don’t think they need to change.

If you want to keep seeing results, you must change. So, get on a program that will force you to do that. It’s the best way to avoid hitting the dreaded standstill.

The challenge that most people face when it comes to working out at home is that they do not have barbells, dumbbells, treadmills and fitness equipment you fill that you need to lose weight, burn fat, build muscle and get into shape.

This is where bodyweight training is the perfect style of workout to help you get into amazing shape without having to use any equipment.

Bodyweight training is not only great for burning fat and building lean muscle but it a real and legitimate way to get strong.

Benefits of Bodyweight Training

Many people feel like they are putting in hard work at the gym but they are not seeing any results.

You might spend your time lifting weights trying to build muscle or jump on the elliptical machine for a 45-minute cardio session trying to lose weight.

And you waste valuable time each and every time they hit the gym with little to no results.

If your goal is to shred body fat and build muscle but you haven’t seen changes take place in the mirror in you don’t know how long, it’s time for a change.

You don’t have to lift heavy weights or even jump on the elliptical to get fit. Training using your body weight only should be the foundation of all training. When you can master your own bodyweight then you will have more control over your body. There is so much published information on the increase of “functional strength” as well as mobility, which is brought about by this type of training. They are fundamentally different from most weight training exercises because they engage muscle groups, which are often ignored in the gym, and transfer into more to everyday functional movements and overall strength.

Bodyweight training also teaches you how to use your body as a ‘single kinetic chain’, which can help you improve your resistance training when you do decide to lift weights. You will also build much better pound for pound strength, real-world functional strength, improved flexibility/range of motion and joints that are as strong as your muscles.

Bodyweight exercises are an invaluable tool for improving your neuromuscular coordination and conditioning.

I will always incorporate some essential bodyweight exercises into my programs. Your body is truly your greatest “piece of equipment,” and there is no membership fee required to use it.

ACCELERATE YOUR FAT BURNING AND WEIGHT LOSS RESULTS WHILE HOLDING ONTO LEAN MUSCLE.

 If you want to accelerate your fat-burning results while either building leans muscle or holding onto your muscle, then using metabolic training is your secret weapon to success.

Definition of Metabolic Training (HIIT)

In basic terms, metabolic training is moving from one compound exercise to the next with little or no rest in between in an effort to increase your total metabolic output both during the workout as well as after the workout is completed.

When someone completes metabolic training, they have structured their workout in such a way that it allows for an up-regulation in the total level of metabolic events that are taking place, which then lends very well to improve the body composition.

In short, metabolic training helps you burn more calories both while you exercise as well as after the workout is over.

In order to achieve this effect, almost all metabolic training programs have two things in common:

  • They use very large movements that work for multiple big muscle groups at once
  • They utilize very short rest periods between sets, inducing a high heart rate and thus level of cardiovascular output

This is in direct contrast to the conventional bodybuilding style of workouts that have you focusing on muscle groups in isolation, doing multiple exercises per muscle while resting for a good length of time between each set.

Those who perform metabolic training on a regular basis experience elevation in their fitness level, improvements in their strength potential, increased rates of total fat burning (while doing exercise and at rest), as well as an accelerated level of dense lean muscle mass is built. It is the way of the future as far as fat loss workouts go.

The Science Behind Metabolic Training

What does the research say about metabolic training? As you’re about to see, plenty.

Why It’s Time To Ditch Slow Long Cardio

If you’re like most people you’ve used long slow cardio sessions on the elliptical, treadmill or stationary bike, trying to lose weight and burn fat but instead you end up just counting down the seconds of time. Chances are, you were doing this because you were told (or read somewhere) that this form of cardio will get you into a ‘fat-burning zone’ relying exclusively on body fat stores as a fuel source.

That much is true.

Low-intensity cardio training will rely more on fat as a fuel source as opposed to high-intensity training (such as metabolic training), which is going to rely on glucose instead. While this might seem like a good thing, it’s not actually what it seems.

First, realize that when you add up the total amount of calories burned because of the cardio session; metabolic training almost always comes out ahead. Unless you are running a marathon where you are burning hundreds of calories because of the long run, you will not burn that many calories during long slow cardio. First, your calorie burn per minute is low because it is so low in intensity (your lucky to get 4-5 cal/minute of exercise) and second, your calorie burn stops the minute they get off that piece of cardio equipment.

So, if they are exercising for 60 minutes straight, they might burn 240-300 calories total.

Now let’s compare this to metabolic training.

With metabolic training, because the intensity of training is higher, you will burn more calories minute per minute while exercising. Say you exercise for 20 minutes but burn 10 calories/minute during that exercise. This means they’ve burned 200 calories total for that session. But, things don’t stop there. When they finish the session, your metabolic rate is still elevated so you will continue burning calories faster.

Let’s say you burn 10% more calories per hour over and beyond their RMR value for a 24 hour period. Studies(1) illustrate that this is a reasonable length of time in which the metabolic rate stays elevated. If your resting metabolic rate is 64 calories per hour, this means they will total 153.6 more calories over the next 24-hour period. This is over and beyond what they would normally burn.

So now you can attach this to their workout burn of 200 calories for a total burn of 353.6 calories total. This beats the hour-long workout hands down.

And this is a modest number.

The study(2)published by the Department of Physical Therapy in Azusa, California noted that when researchers made subjects perform a six-minute highly intense workout, one subject burned a total of 457 calories from that six-minute workout alone. They burned 112 calories during the workout itself and then continued to burn a total of 345 calories over the next 24-hour period. This illustrates just how much more effective metabolic training is than steady-state, slow cardio training. With steady-state cardio training, the calorie burning stops the minute you stop the exercise. What’s more, is that research also points to the fact that even doing steady state long cardio proves to be ineffective.

One study(3) published in the Obesity journal noted that after doing 300 hours of cardiovascular exercise total (which was broken down into one hour per day for six days per week for an entire year), women averaged only four pounds of fat lost and men, just six. This is a disgrace to fat burning. Together, this translates to it taking about 50 hours of cardio to lose one pound of body weight. There could be a few factors coming into play here.

First, this type of cardio training does tend to increase hunger in subjects and as such, may cause them to consume more food. This ‘evens out’ the energy balance scale so to speak, basically negating the benefits that cardio training had.

Second, the body may be adapting to the cardio exercise being performed. As it’s not challenging the body in any way, while an individual may have first burned 4 calories per minute doing the exercise, as their body learns the exercise better, it may soon be burning only 2 calories per minute.

Third, this type of endurance cardio training may also be linked with higher cortisol levels in the body as well. Research(4) published in the European Journal of Applied Physiology and Occupational Physiology noted that endurance athletes tend to experience changes in cortisol, adrenaline, growth hormone, and insulin during endurance type of training.

Cortisol is of particular interest to note here as higher circulating levels of cortisol in the body are linked with an increase in abdominal obesity as well as metabolic syndrome, according to research published in the Obesity(5) journal. The higher your cortisol level is, the greater your risk factor will be for lean muscle mass breakdown as well, which means a slower resting metabolic rate in the future.

Doing too much slow cardio training can, therefore, actually set you up for an increased risk of gaining body fat later on as cortisol levels will increase and lean muscle retention will go down. So if you are still on the bandwagon of long stead cardio training, it’s time that you stopped now. It makes work a little in the short term, but you will end up sabotaging your results in the end.

Now let’s talk about what science has to say about the benefits of metabolic training.

The Science Behind The Metabolic Training and Workouts

There is a great deal of research out there in the area of high-intensity training, including that of metabolic training. What does science have to say about this?

A High-Calorie Burn

Sure, when you do metabolic training, you may only be exercising for a few minutes at a time, but those minutes are going to count. Low-intensity cardio have you burning so few calories per minute, it’s almost pointless to invest that energy, as was noted earlier in the study of subjects doing 300 hours of cardio and losing just 5 pounds.

One study published in the Circulation(6) journal noted that when two groups of subjects performed either a 20 minute HIIT program that was made up of 8-second sprints followed by 12 seconds of rest or performed a 40-minute cardio program that was done at 60% of their maximum heart rate, the sprinters lost six times more body fat than the endurance group.

Burns Calories After The Workout Is Over

As noted earlier, the great thing about metabolic training is that once you finish the workout, you will still reap benefits for hours to come. This is a concept known as EPOC, which stands for excess post-exercise oxygen consumption. Sometimes, this is referred to as the Afterburn Effect. Either way, it represents the increase in total energy expenditure after a workout is over just to return the body back to a state of homeostasis.

This is what this 4-week metabolic bodyweight workout program is based upon.

One study,(7)  done by researchers out of the School of Graduate Studies in East Tennessee State University noted that when they had two groups of women each burn 300 calories during an exercise session, one group doing a steady state session and another doing an interval training session, the interval training session had an increase in RMR for 24 hours after the exercise was finished while the steady-state cardio group did not. In addition to this, the interval-training group also showed an increase in VO2 max levels as well as an improvement in overall body composition while the steady-state group did not.

From this, it’s very clear that interval training will change your physique while steady-state cardio training is likely to leave you looking much the same as you always did, regardless of how many calories you burn while doing it.

Is Linked To Higher Levels Of Growth Hormone

If you want to build more lean muscle mass while also burning body fat, growth hormone is one of the powerful hormones you want in your court. And, metabolic training has been shown to boost levels of human growth hormone, helping speed the process along. One study published in the Journal of Strength & Conditioning Research(8) noted that when subjects performed intervals consisting of 100, 200, 300, and 400-meter sprints, all subjects noted significant increases in lactate and anabolic factors such as growth hormone, insulin-like growth factor, IGF binding protein-3, as well as testosterone levels.

When a high degree of muscle damage occurs such as what does during intense metabolic training, the body will produce higher levels of HGH to repair this damaged muscle tissue.

With higher levels of HGH circulating in your bloodstream, this may also provoke gaining additional lean muscle mass tissue as well. The end result is you become stronger and more fit. This is in direct contrast to endurance training, which is on par with slow, steady-state cardio training that, studies(9) show, causes a decrease in serum testosterone levels.

Enhanced Resting Metabolic Rate

When you invest time in metabolic training and begin to see an increase in lean muscle mass as a result of it, this can lead to a slight increase in your resting metabolic rate. As we discussed earlier in the metabolic module, this isn’t going to be a huge increase, but it still can help push you in that general direction.

One study published in the American Journal of Clinical Nutrition(10) noted that for every 10 kilograms difference in lean mass, you’ll experience an increase in energy expenditure to the tune of 100 calories per day. This works out to be around 10 calories per kilogram of body weight or roughly six calories per pound of muscle mass. Don’t brush this off as being not important.

If you were to gain 10 kilograms after a year of hard work in the gym, this means you could be burning around 3000 more calories per month doing absolutely nothing. This could prevent a full pound of fat gain each and every month.

Sometimes, when you look at things close up, it doesn’t seem important, but when you step back and look at the big picture, you see how it all really does add up. As you can see, there are a great many different benefits that metabolic training brings that endurance training (slow long cardio) simply does not.

References:

4 Week Home Metabolic Bodyweight Workout Program

Welcome to some of the most powerful metabolic workouts on the planet.

This is a 4-week (28 days) home bodyweight workout program using no equipment but your own body and a little bit of space.

The bodyweight workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit, which is the way it’s intended to move…instead of performing the same repetitive moves for set periods of time, a la steady-state cardio. You can also use these workouts anywhere anytime in just 20-30 minutes.

In other words, you won’t need a ton of time, space, or gear—just the desire to shred those last bits of winter body fat and a plan to complete the job.

There are 2 different levels of the 4-week program.  One for someone who is just beginning or getting back to training and the other for more advanced fitness enthusiasts that want challenging and fun workouts to boost your fat burning and body shredding results.

Your workout schedule will include 3 main workouts, 2 abs and core circuits and 2 rest days. Also, I have added warmup and post-workout stretch routines that you can use with each workout session. Even though the workouts are written out, please make sure you use all the FOLLOW ALONG with videos where I will be there to train with you, coach you and motivate you to GET IT DONE!

In other words, USE THE FOLLOW ALONG WITH WORKOUT VIDEOS

Below you will find both the Intermediate – Advanced Workouts and Schedule and below that you will find the Beginner to Intermediate Workouts and Schedule.

I hope you enjoy these workouts and get amazing results from this program.

Funk Roberts Metabolic Home Workout Program – Intermediate to Advanced

Sample Schedule:

Monday – Killer 30 Minute Fat Loss Workout

Tuesday – 10 Minute Abs and Core Circuit

Wednesday – Tornado Workout

Thursday – 8 Minute Abs and Core Workout

Friday – Fat Shredder Full Body HIIT Workout

Saturday – Recovery and Rest

Sunday – Full REST DAY

WORKOUTS:
Monday – Killer 30 Minute Fat Loss Workout – Low Impact – No Jumping

30 Minute Fat Shredder Workout for Men Over 40.

Perform each exercise for 30 seconds of work followed by 15 seconds of rest for 3 rounds and then move onto the next exercise.

After you have completed all 6 exercises rest for 60 seconds and repeat another round.

  1. Side to Side Lunges
  2. 4 Mountain Climbers to 2 Push-Ups
  3. Reverse Crunch to Straight Legs
  4. Side Shuffle Squats
  5. Bear Kick Throughs/Kick Thurs
  6. Blast Off Runners Lunge
Tuesday – 10 Minute Abs 

10 MINUTE RIPPED ABS – 10 Minute Abs Folder

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes

  1. Lying Abs Hip Raise Circles Clockwise
  2. Lying Abs Hip Raise Circles Counterclockwise
  3. Russian Twists to Abs In and Outs
  4. Slow Bicycles to Leg Raises
  5. Plank Step Outs to Plank Hip Raises
  6. V-Ups to Alternating V-Ups
  7. High Plank Shoulder Touch to Hand Touches
  8. Lying Oblique Crunch Left
  9. Lying Oblique Crunch Right
  10. Dead Bugs
Wednesday – Tornado Workout

Welcome to the Metabolic Tornado Workout

This is a 4-round metabolic (HIIT) workout Each Round you will perform 5 exercises one after the other for the prescribed work-rest ratio.

Round 1 – Perform each exercise for 30 seconds of work followed by 30 seconds of rest

Round 2 – Perform each exercise for 40 seconds of work followed by 20 seconds of rest

Round 3 – Perform each exercise for 45 seconds of work followed by 15 seconds of rest

Round 4 – Perform each exercise for 50 seconds of work followed by 10 seconds of rest.

Exercises

  1. High Plank Walk Push-Ups
  2. Switch Step Jumping lunges (4) – to Wrestler Lunges (4)
  3. High Knee Sprints (10) to Jumping Jacks (4)
  4. Abs Slow Bicycles
  5. Plank Build Burpees
Thursday – 8-Minute Abs and Core Workout

8 Minute Abs Workout

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round

  1. V-Ups
  2. High Plank Shoulder Taps to Buzzsaw
  3. Reverse Crunch to Hip Raise
  4. Side Plank Raise Right
  5. Side Plank Raise Left
  6. Slow Bicycles
  7. High Bird Dog
  8. Dead Bugs
Friday – Fat Shredder Full Body HIIT Workout

Fat Shredder Full Body HIIT Workout

Quad 1: Perform each exercise for 40 seconds of work followed by 20 rest one after the other for 3 rounds.

Rest for 60 seconds and move onto the next Quad

3 frog squats to 3 jump squats

5 jumping jacks to Stationary RUNS

2 Wide push-ups to 10 – Wide grip mountain climbers

4 reverse lunges to curtsy lunge

Quad 2: Perform each exercise for 40 seconds of work followed by 20 rest one after the other for 3 rounds.

Rest for 60 seconds and move onto the next Quad

Walkout to shoulder taps to jumping lunges

Close leg thrusters to plank in and outs

Kickups to tabletop top sit thrust

Slow Everest climbers to kick out

Quad 3: Perform each exercise for 40 seconds of work followed by 20 rest one after the other for 3 rounds.

Frog full sit-ups

Side to side planks

Scissor kicks

Abs Reverse Crunch Corkscrews

Funk Roberts Metabolic Home Workout Program – Beginner to Intermediate

Sample Schedule

Monday – 10 Minute Metabolic Bodyweight Blaster Workout

Tuesday – 10 Minute Abs and Core Circuit

Wednesday – 20 Minute Full Body Workout

Thursday – 8 Minute Abs and Core Workout

Friday – Total Body HIIT Workout

Saturday – Recovery and Rest

Sunday – Full REST DAY

WORKOUTS

MONDAY – Metabolic Bodyweight Blaster Workout

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other.

Complete all 10 exercises and repeat for 2-3 rounds.

  1. Seal Jacks 0:40
  2. Push-Ups 1:40
  3. Forward Lunges (Alternating) 2:40
  4. Abs Hip Raises 3:40
  5. Jumping Jacks 4:40
  6. Superman 5:40
  7. Mountain Climbers 6:40
  8. Close Squats 7:40
  9. Planks 8:40
  10. Burpees 9:40

TUESDAY – 10 Minute Abs 

10 MINUTE RIPPED ABS – 10 Minute Abs Folder

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes

  1. Lying Abs Hip Raise Circles Clockwise
  2. Lying Abs Hip Raise Circles Counterclockwise
  3. Russian Twists to Abs In and Outs
  4. Slow Bicycles to Leg Raises
  5. Plank Step Outs to Plank Hip Raises
  6. V-Ups to Alternating V-Ups
  7. High Plank Shoulder Touch to Hand Touches
  8. Lying Oblique Crunch Left
  9. Lying Oblique Crunch Right
  10. Dead Bugs

WEDNESDAY – Ultimate 20 Minute At Home Workout

Ultimate 20 Minute At Home Workout

1 round | 20 exercises | 40 seconds work | 20 seconds rest

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round.

Complete all 20 exercises = 20 minutes

  1. Jumping Jacks
  2. Push-Ups
  3. Abs Bicycles
  4. Reverse Lunge and Knee Raise
  5. Crab Toe Touches
  6. Burpees
  7. Triceps Extension Knee To Ground
  8. Squats Sumo
  9. Superman Upper
  10. Side To Side Oblique Toe Touch
  11. Run and Press Up
  12. Hindu Push-Ups
  13. Lateral Lunges
  14. Kick Ups
  15. Flutter Kicks
  16. Gate Swings Squats
  17. Plank Jacks
  18. Abs In and Outs
  19. Crab Dips
  20. Mountain Climbers

THURSDAY – 8-Minute Abs and Core Workout

8 Minute Abs Workout

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round

  1. V-Ups
  2. High Plank Shoulder Taps to Buzzsaw
  3. Reverse Crunch to Hip Raise
  4. Side Plank Raise Right
  5. Side Plank Raise Left
  6. Slow Bicycles
  7. High Bird Dog
  8. Dead Bugs
Friday – Total Body HIIT Workout

Try this NO EQUIPMENT bodyweight-only home workout

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other.

Rest for 60 seconds and repeat. Total Rounds = 2

  1. Side to Side Sprint to Seal Jacks
  2. Reverse Crunch and Leg Lifts
  3. Push Up Jacks
  4. Forward – Reverse Lunge and Squat
  5. Back Extensions Y- Raise
  6. Triceps Dips to Alternating Leg Kicks
  7. Plank Bear to Plank Body Raise
  8. Half Burpee to High Knees (4)

ABS WORKOUTS

10 Minute Abs

10 MINUTE RIPPED ABS – 10 Minute Abs Folder

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for 1 round. Total workout = 10 minutes

  1. Lying Abs Hip Raise Circles Clockwise
  2. Lying Abs Hip Raise Circles Counterclockwise
  3. Russian Twists to Abs In and Outs
  4. Slow Bicycles to Leg Raises
  5. Plank Step Outs to Plank Hip Raises
  6. V-Ups to Alternating V-Ups
  7. High Plank Shoulder Touch to Hand Touches
  8. Lying Oblique Crunch Left
  9. Lying Oblique Crunch Right
  10. Dead Bugs

8-minute Abs

8 Minute Abs Workout #1 Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other for one round

  1. V-Ups
  2. High Plank Shoulder Taps to Buzzsaw
  3. Reverse Crunch to Hip Raise
  4. Side Plank Raise Right
  5. Side Plank Raise Left
  6. Slow Bicycles
  7. High Bird Dog
  8. Dead Bugs

Pre WorkoutWarm Up

5 Minute Warm Up

Perform each exercise for 30 seconds of work one after the other for one round.

Exercises:

  1. Pogo Hops
  2. Jumping Jacks
  3. Hip Openers
  4. Truck Rotations
  5. Glute Bridges
  6. Groin Openers top Hamstring Stretch
  7. Arm Circles Forward
  8. Arm Circles Reverse
  9. Knee Circles

10 Minute Post Workout Stretch Routine

Alpha Stretch #1

Perform each exercise for 40 seconds of work followed by 10 seconds transition

  1. Static Double Leg Stretch
  2. Kneeling Hip Flexor Stretch Right
  3. Kneeling Hip Flexor Stretch left
  4. Lying Lower Back Twists Right
  5. Lying Lower Back Twists Left
  6. Static Abs Stretch
  7. Child Pose
  8. Shoulder Stretch Right
  9. Shoulder Stretch Left
  10. Bent Over Hamstring Stretch

Funk Roberts is a former Professional Beach and Indoor Volleyball Player turned Certified Personal Trainer, Certified MMA Conditioning Coach (MMACA) NESTA, Certified Master Metabolic Trainer, Nutrition Specialist, Core Conditioning Specialist- NESTA, Kettlebell Training Specialist, TRX Approved, Certified Fitness Nutrition Coach. Funk is also the creator of Over 40 Alpha Membership for Men Over 40,

Write A Comment