How To Get Strong With Bodyweight Exercises – Funk Roberts

Bodyweight Strong Metabolic Workout

Perform each exercise for the prescribed reps one after the other with little to no break in between.  Complete 5 – 10 rounds.  (Make sure you warm up before and stretch after the workout)

Treadmill Sprint/Run (8mph) 60 seconds
Parallel Bar Dips – 15 reps
Pull Ups – 10 reps
Push Ups (full range) – 20 reps
Hanging Leg Raises – 10 reps

Complete for 5-10 reps with little to no rest.


The Ultimate Cross Training and HIIT Workout (Get Results Fast!) – Funk Roberts

Cross Training HIIT Circuit 1
Max Power Circuit
Max Power circuit training is designed to help you develop maximum levels of power. You’ll be hitting a shorter total working time here, allowing you to lift a heavier weight load.

Perform each exercise for 15 seconds of work followed 45-second rest.  Rest 1 minute and repeat for 2 rounds

1. Dumbbell Jump Squats
2. Alternating Single Arm Snatches
3. Alternating Kettlebell Swings
4. Explosive Push Ups

Cross Training HIIT Circuit 2
Muscle Growth Circuit
Muscle growth circuit is the protocol you’ll want to be following. This protocol uses an even time for rest and working sets, keeping you at the 30/30 second mark.

Perform each exercise for 30 seconds of work followed by 30 seconds rest.  Rest for 1 minute and repeat for 2 rounds

1. Alternating Chest Press
2. Dumbbell Lunge Pass Through
3. Alternating Biceps Curls
4. Seated Lat Pull Downs

Cross Training HIIT Circuit 3
Cardio Circuit
The final circuit is the fat loss and cardio protocol. This protocol keeps your working time much longer than your rest time, ensuring that you get an excellent metabolic boost to carry you through the day.

Perform each exercise for 60 seconds of work followed by 15 seconds rest. – Rest for 1 minute and repeat for 2 rounds

1. Quad Thrusters Burpees
2. Stationary Sprints
3. Cross Body Mountain Climbers
4. Side to Side Skater Hops