WELCOME TO THE 4 WEEEK
FEN VS FUNK BOOTCAMP CHALLENGE
Welcome to the Fen vs Funk 4 Week Bootcamp Challenge for Women. We are very excited about the next 4 weeks and can’t wait to see and read all the amazing before and after transformation stories and pictures we are going to witness after this challenge is done. You have taken the next step to a healthier lifestyle. Good Luck
FEN VS FUNK BOOTCAMP OVERVIEW
The Fen vs. Funk Bootcamp Program consist of 4 weekly workouts brought to you by Fen, Funk and one guest trainer and you get to choose to do your favourite workout each week. The workouts will be accessible online at the Fen vs. Funk Official Website (www.fenvsfunk.net/program.html) , Facebook and through a weekly email.
Fen and Funk have put together a four week online bootcamp program to do at home, in the gym or outside in your backyard that will help jump start you in your quest to achieve a bikini body for the summer.
FEN VS FUNK BOOTCAMP GUIDE
We have attached the Fen vs Funk Bootcamp Guide that has a lot of great information about the program, workouts, nutrition and fitness tips, equipment you may need and some cool articles all to help you with achieving your goal and completing the 4 week challenge. Make sure you read the EBook from cover to cover. It should only take about 15-20 minutes.
NUTRITION GUIDE AND FAT LOSS MEAL PLAN
We are pleased to introduce and have Laura Discepola, Registered Nutritional Consulting Practitioner, as our official Nutritionist for the challenge. Laura D brings a wealth of knowledge and information (make sure to read her bio) and she is my Fit Firm N Fab partner so I trust her word to the fullest.
She has attached the Official Nutrition Guide and Fat Loss Meal Plan for the Fen vs Funk Challenge. The guide is packed with a one week fat loss eating plan that you will use for the 4 weeks, a grocery list, some cool recipes, nutritional information and even vegetarian substitutes. So take this week to download the e-book, purge your cupboards, buy some groceries and watch your body literally change before your eyes over the next 4 weeks.
GUEST TRAINER FITNESS GUIDES
Each week you will be treated to a guest trainer workout and a free Fitness Guide for you to download. The guides will be packed with new fitness and health information from the guest trainers. Stay tuned
CHOOSE YOUR OWN WORKOUT
Each week during the challenge you will have the option to choose and then do one of the 3 workouts from the trainers that week. This is a chance for you to be a little more interactive and pick the workout you liked or didn’t like depending on how crazy you are, for that week. All of the workouts will be challenging and effective so choose wisely.
SUPPLEMENT TIPS
There are the Good, the Bad and the Ugly in the world of Supplements. We have partnered with Supplementsource.ca to provide you with the best package that will help you recoup, recover and get stronger during the four weeks. The choice to use them or not is totally up to you but at least now you’ll know that we endorse their use.
EXTRAS
FIT, FIRM AND FLAT ABS WORKOUT VIDEO –Join Funk Roberts and 17 women for this workout which was made famous by the Fit, Firm and Fab Weekend Getaway for Women. It’s only 15 minutes, but it’s the most effective abs workout, that will strengthen and help flatten your tummy.
WARM UP AND STRETCH VIDEO - Have access to warm up and cool down stretches to increase your range of motion, flexibility and tone the muscles.
GYMBOSS WORKOUT TIMER
IMPORTANT: having a timer is key to the success of the workouts and I advise you to purchase your GYMBOSS timer right now. I use it and LOVE IT. It’s only $19.95. After you read this that is the first thing I would do. It has to be delivered so it may not reach you until the middle of the week. - http://tinyurl.com/SPARTACUS-gymboss
TAKE YOUR BEFORE PICTURE
You will have to take before and after pictures if you want to be part of the FEN VS FUNK Challenge and also see the true fruits of your labour...and I can use you as inspiration to others around the world that may have the same goals as you.
GOOD LUCK AND GET IT DONE!
FEN AND FUNK
Monday
FUNK WORKOUT #1
Workout Instruction
Workout Demonstration
LIST OF EXERCISES
3 Set - 8 Exercise Circuit – 30-10
Perform each exercise for 30 seconds followed by 10 second rest/transition one after the other
Rest for 90 seconds and repeat 2 more times for 3 total sets
WORKOUT 1 EXERCISES
- Pushups
- Squats
- Jumping jacks
- In & outs
- Triceps Chair Dips
- Step ups
- Plank
- Stationary lunge
Tuesday
FEN WORKOUT #1
Workout Instruction
*There are 2 circuits in today's challenge. Perform each circuit based on your skill level
*Beginners: Exericse for 1 min then rest for 30 sec – 1min
*Advanced: Exercise for 1 min then res 0-15 sec
*Going through all the moves constitutes one completed circuit.
*Rest for 60 sec between each circuit
CIRCUIT #1
1) Squats
2) High Knee Run
3) Push Ups (you can do them on your knees or full body)
4) IPlank
5) Burpies
CIRCUIT #2
6) Step back lunge(1 min each leg)
7) Side/ Oblique Bridges(1 min each side)
8) Donkey Kicks (1 min per leg)
9) Burpies
Warm up before and stretch after your workout
Complete all exercises and DO NOT GIVE UP! This may be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these workouts the better you will get and the more fit you will be.
NOW IT’S YOUR TURN TO GET IT DONE!
Thursday
GUEST TRAINER - LADY SPARTACUS
Workout Part 1
Workout Part 2
THE WORKOUT:
10 exercises, 3 rounds:
- MOVE for 60 seconds
- REST for 15 seconds between moves
- REST 2 minutes between rounds
Total Workout time: 41 minutes
THE MOVES:
1. Oblique Knee Lift Crunch
2. Sumo Jumping Jacks
3. Hurdle Jumps
4. Deep Squat High Kicks
5. Lizard Crawls
6. Log Jumps
7. Alternating Leg Raises
8. Wide Leg Side Punches
9. Side Plank Leg Raise
10. Double Side Step Floor Touch
Do you have a Kettlebell?
Try my Kettlebell Workout E-book for Women
Friday
CHOOSE YOUR FAVOURITE WORKOUT
Monday
FEN WORKOUT #2
Workout Video
BEGINNERS
Do all exercises in this circuit
Do each exercise for 1 minute
Rest between exercises is 30 - 60 seconds
Rest at the end of the full circuit for 90 seconds
Repeat 2-3 times ( or 30 minutes )
ADVANCED
Fen 50 6 exercise circuit
Each exercise is done for 50 reps
maximum 15 seconds rest between exercises
Take breaks as needed
Maximum 90 second Rest at the end of the circuit
Repeat 3 times
THE CIRCUIT IN ORDER IS...
1. FROG SQUAT
Make sure your hands touch the floor between your feet get full range of motion
Beginners do this stationary and advanced do the plyometric jump
2. BULGARIAN SPLIT SQUAT
1 Leg elevated or step back lunge
Beginners 30 seconds per leg
Advanced 50 reps per leg
3. REPEAT THE FROG SQUAT AGAIN
1. PUSH UP + MOUNTAIN CLIMB
Modify by not doing mountain climb or doing the push up on yours knees)
2. SPIDER CLIMB
Beginners keep alternating legs for the full minute
Advanced do 100 reps total (50 each leg)
3. REPEAT THE PUSH UP + MOUNTAIN CLIMB AGAIN
RUNNING ON THE SPOT
100 steps for the advanced
1 minute for beginners
ENJOY :)
Tuesday
FUNK WORKOUT #2
Workout Instruction
Workout Demonstration
LIST OF EXERCISES
3 Set - 8 Exercise Circuit – 45-15
Perform each exercise for 45 seconds followed by 15 second rest/transition one after the other
Rest for 90 seconds and repeat 2 more times for 3 total sets
WORKOUT 2 EXERCISES
- Pushups with One Arm Lift
- Sumo Squats
- Half Burpees
- Bicycle Kicks
- Triceps Plank Bombers
- Jump Squats
- Plank Knee to Elbow
- Alternate Lunge
Thursday
GUEST TRAINER - Marc Lebert
Workout Instruction
Workout Part 2
For complete workout download the pdf from the button above.
Total working time: 1 circuit through each exercise 8 minutes!
8 minutes of the most effective exercises and efficient muscle toning and fat loss!
- Jumping Jacks
- Rock Climbers
- Squats
- Split Squats
- Hip Extensions for the Hamstrings, Glutes and Lower Back
- Single Leg Deadlift
Friday
CHOOSE YOUR FAVOURITE WORKOUT
Monday
FUNK WORKOUT #3
Workout Instruction
Workout Demonstration
For complete workout download the pdf from the button above.
3 Set - 8 Exercise Circuit – 45-15
Perform each exercise for 45 seconds followed by 15 second rest/transition one after the other. Rest for 90 seconds and repeat 2 more times for 3 total sets.
If you can’t go the entire 45 seconds, take a quick breather and then resume until your time at that exercise time is up
DON’T GIVE UP!
WORKOUT #3 EXERCISES
- Hindu Push Up
- Squats with Leg Lift to Side
- Burpees
- Russian Twists
- Triceps Hip thrusts
- Speed Skaters
- Push Up to Plank
- Reverse Lunge
Warm up before and stretch after your workout
Complete all exercises and DO NOT GIVE UP! This may be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these workouts the better you will get and the more fit you will be.
NOW IT’S YOUR TURN TO GET IT DONE!
Tuesday
FEN WORKOUT #3
Workout Demonstration
Beginners : 45 seconds each exercise
Advanced 90 seconds each exercise
No breaks between exercises
Exercise #1
Plank: Keep your back nice and flat. Hold the position for 90 seconds. Take breaks
throughout if you absolutely need to or if you experience low back pain.
Exercise #2
Push up: Start with the most advanced push up you can do. Modify down to your knees
if necessary.
Exercise #3
Up & Down Plank: Focus on keeping the back straight and your body controlled and
taut through the whole movement .
Exercise #4
Push Up: In this round make a change of some sort to your push up. For instance
change your hand position to a narrower width or go wider. This will help to work
muscle tissue that isn't currently being
Exercise #5
Bird Dog: This can be done from a hands and knees or hands and feet position (as
shown). Objective is to raise your opposing arm and leg in unison (i.e. Righ arm is
raised as the left leg is raised as well)
Exercise #6
Push Up: For round 3 of the push ups in this circuit focus on speed. Try to bang out as
many reps as you can in quick spurts of 10 reps. Keep breaks to a minimum until the
time is up
Exercise #7
Spider Man or lateral walking plank: Now that your arms are gassed out I want you to
try a lateral walking plank or spider man crawl for the duration of the time.
Repeat this circuit 1-2 more times (2-3 times total)
Max time = 15 minutes per circuit (approx. total time 30-45 minutes)
Thursday
GUEST TRAINER - Andrew Balodis - TILT FITNESS
Workout Instruction
Workout Demonstration
For complete workout download the pdf from the button above.
WORKOUT 3
9 Exercise Circuit
Sets - 3
Exercise Duration – 30 sec
Rest between Exercises – 0 sec
Rest between Sets – 120 sec
- Plank
- Floor Cobra
- Push Ups
- Crunch
- Stand Up/Sit Down
- Step Ups
- Burpees
- Mountain Climbers
- Squat Tuck
Andrew
Friday
CHOOSE YOUR FAVOURITE WORKOUT
Monday
FEN WORKOUT #4
Workout Demonstration
Perform each exercise for 60-90 seconds
Rest for 0-15 seconds between exercises
Rest at the end of the circuit for 90 seconds
Repeat the circuit 2 - 4 times total
Frog Squat(stationary or jump)
Bulgarian Split Squat
Split Jumps
Frog Squat(stationary or jump)
Spider Climb
Burpies
Push Up (advanced can add mountain climb)
Duck Walk
Tuesday
FUNK WORKOUT #4
Workout Instruction
Workout Demonstration
For complete workout download the pdf from the button above.
WORKOUT #4 EXERCISES
- Dive Bombers
- Squat with front kick
- Mountain climbers
- Reverse Crunch
- Crab Push ups
- Tuck Jumps
- Plank to T Raise or side raise
- Reverse Lunge to Jump
Warm up before and stretch after your workout
Complete all exercises and DO NOT GIVE UP! This may be the hardest workout that you have done in a long time, so it will be tough. Hang in there because the more you do these workouts the better you will get and the more fit you will be.
NOW IT’S YOUR TURN TO GET IT DONE!
Thursday
GUEST TRAINER - Andrea
Workout Instruction
Keep stacking each new exercise onto the previous exercise(s) to make this an intense but quick workout. Enjoy.
Prayer Lunges (note:1 min each leg)
Rest 0-15 sec
Prayer Lunges + Push Up
Rest 0-15 sec
Prayer Lunge + Push Up + x Jump
Rest 0-15 sec
Prayer Lunge + Push Up + x Jump + Plank
Repeat up to 3 times
Friday
CHOOSE YOUR FAVOURITE WORKOUT
ABS/CORE WORKOUT
FIT FIRM N' FLAT ABS 10 MINUTE WORKOUT
This is the original 10 minute workout made famous by the 18 ladies at the first Fit Firm n’ Fab Fitness Weekend Getaway for Women.
Do each exercise for 30 seconds one after the other with no rest. Use the Gymboss Timer to keep you on track, only $19.95 - click here
WORKOUT VIDEO
EXERCISE DESCRIPTIONS
FIT FIRM N FLAT ABS 10 MINUTE WORKOUT
Perform each exercise for 30 seconds one after the other with no rest.
- In & Outs
- Unicycles Forward
- Reverse Unicycles
- Up and Over’s
- Funky Frogs
- Bicycles Crunches
- Scissor Kicks
- Hip Hop Raises
- Left Side Oblique Crunches
- Right Side Oblique Crunches
- V-Ups
- Leg Holds – 3 inches off ground
- Leg Holds – Open and Shut
- Leg Circles Clockwise
- Leg Circles Counter Clockwise
- Crunches
- V-UP – Right Hand to Left Leg
- V-Up – Left Hand to Right Leg BONUS ONE MINUTE FINAL ROUND
- 19. Bicycles – 1 minute Bonus round
Stretch the abs!
CORE CRUSHERS WORKOUT
FUNK 50 FOR ABS PART 3 – CORE CRUSHERS
CORE CRUSHERS WORKOUT
Part 3 of my Funk 50 for Abs Workout Series is guaranteed to flatten your stomach, reduce the risk of lower back pain and improve your day to day life activities.
- 300 Push Up (Plank into Push Up) 10 reps
- Belly Blasters 10 reps
- Pushup Superman w/ Alternating Arms 10 reps each leg/arm
- Funky Plank w/Alternating Knee to Opposite Elbows - 10 reps each knee
- Hold the Bridge (Bridge/Hip Raises) 10 reps
ABOUT LAURA DISCEPOLA ("LAURA D")
An honours graduate of the Institute of Holistic Nutrition in Toronto, Laura is a licensed Registered Nutritional Consulting Practitioner & Registered Orthomolecular Health Practitioner (RNCP/ROHP). Having been involved in the catering and restaurant business for over a decade, it’s no wonder Laura has a love for food; however, health and fitness are also an essential part of her lifestyle. Laura is also a Canadian Association of Fitness Professionals (Can-Fit-Pro) Certified PRO-Trainer for Nutrition and Wellness Specialist (NWS), and CPR as well as a Certified Personal Trainer (CPT).
Her passion for the fitness and health industry lead her to compete in her first Fitness Competition in April 2010 at the UFE (Ultimate Fitness Event). An avid foodie, Laura wanted to better understand what was involved in the preparation of a show, the nutrition component and the training of course. She met some incredible people and as a result decided to pursue one of her long time dreams and write her first cookbook geared towards athletes. Laura has been a chef for over 15 years and is constantly challenging herself in this field by experimenting with healthy recipes and food alternatives which is now helping her pave her way to reach her goal and offer you some great new healthy recipes that you can use to reach your goals.
She brings to us a unique approach by combining chefs’ secrets with the practical daily use of healthy foods. She believes in a healthy lifestyle, whole foods and a positive outlook on life, and is happy to share her vision, knowledge and experience. She looks forward to getting your feedback, hear about your journey and accomplishments! Laura can be reached via email at lauradnutrition@rogers.com
SUPPLEMENT GUIDE
SupplementSource and Fit Firm 'n Fab have teamed up to bring you the supplements you should be using to help you with your goals of achieving a healthy lifestyle. The team at Fit Firm N Fab truly endorses these products as supplements that each woman should have and be taking on a regular basis
