Interval Workout Music for Indoor Bootcamp and Group Exercise Class
Today’s done-for-you workout is a total body core workout using the 50-10 Five Exercise Interval Training Music Soundtrack.
We did this workout last week at our fitness boot camps in Milwaukee, WI and it was killer!
You have got to love all of these body weight based ab exercises- no need for expensive equipment.
50-10 Core Workout of the Week
1- Unstable Alternating Glute Bridge March (feet on stability discs)
2- Push-up Walkouts (2-legged or 1-legged)
3- Stability Ball Reverse Hyper Hold/Knee-Ins Superset
4- Drop Squat to Press
5- Overhead Band Hip Walk-Squat Combo
For more interval workout music in this format for your indoor boot camps or group exercise classes, please check out Boot Camp Dynamite powered by Workout Muse @ www.bootcampdynamite.com
Crank it!
BJ
PS- what are some of your favorite core circuit training workouts? please feel free to share by posting a comment to this blog post below 
Interval Training Music for Total Body Circuit Training Workout
Today I’ve got a great outdoor total body circuit training workout:
1- Suspended Fallouts
2- Suspended Rows
3- Suspended Single-Leg Squat Jumps (switch legs half-way)
4- Kettlebell 2-Handed Swings
5- Jump Squat + Free Band Chest Press Combo
The best interval training music for this would be:
For more Fat Loss/Conditioning/Endurance Emphasis: 50-10 Five Exercise Circuit available at www.bootcampdynamite.com.
For more of a Strength/Lean Muscle Gain Emphasis: 40-20 Five Exercise Circuit available at www.workoutmuse.com/grapplersgym
Michael Jackson and Workout Music
Like many of you, I am in a state of shock and confusion about the tragic passing of the legendary Michael Jackson.
At the end of the day, no matter what anybody says about MJ- NOBODY put on a better performance than him… NOBODY!
And nobody had more hits… he was truly the greatest entertainer of all time.
I have lots of favorite Michael Jackson songs, but my personal favorite was “Man in the Mirror”
I used to listen to this song before every football game.
It was actually the theme song of my senior season for our team… a daily personal confrontation to push yourself to get better for yourself and for those around you- that’s what it’s all about baby!
Still to this day, I play it before a big event or as motivation before a workout if I am being lazy, dragging ass, or feeling sorry for myself.
Outdoor Boot Camp Weight Loss Workout
Well, it’s finally warm up here in Milwaukee, WI, so we’re taken our workouts outdoors a couple times a week to mix things up!
Check out the video below from our 6 am boot camp workout using nothing but a hill and your body weight… they were DEAD at the end:
Here is a great total body core exercise called rotational hill push-ups that will have your abs ripped up the next day, in a good way
Hope this gives you some ideas to get fit using the great outdoors… more to come!
Crank it!
BJ
PS- please feel free to post some of your favorite outdoor workouts as a comment to this blog post- videos are ideal
Workout Muse Featured at The Perform Better Summit in Chicago
This past weekend in Chicago I was at The Perform Better Training Summit in Chicago.
Perform Better is without a doubt the fitness industry’s best platform for continuing education and each event truly has that family feel to it that makes you want to keep coming back.
It was really awesome to learn from all of the industry’s best minds… but it was even more awesome to see how much Workout Muse was on display!
Check out the video below of Coach Robert dos Remedios, 2006 NSCA Strength and Conditioning Coach of the Year and Author of Men’s Health Power Training, doing a killer 4-minute 15-15 tabata finisher to end his hands-on presentation:
Hear what Coach Dos has to say about Workout Muse and the exciting projects we have coming up for his new book Men’s Health Metabolic Training:
My buddy Jason C. Brown, the world’s leading kettlebell expert and owner of Kettlebell Athletics, cranked out a 40-20 metabolic finisher during his hands-on presentation using the Workout Muse 40-20 MMA soundtrack:
Plus, I was honored to run a surprise lunch workout featuring BOOT CAMP DYNAMITE!
Here’s a video of the 50-10 five-exercise circuit workout:
And here’s a video of the 4-minute 20-10 tabatas finisher using body weight exercises only:
Lastly, I was honored to have 2 of the world’s leading fitness experts rave about Workout Muse!
Mike Boyle, the world’s most respected strength and conditioning coach, has been using various Workout Muse tracks with his elite athletes, including Boot Camp Dynamite. Hear what he has to say about it:
My good friend Brian Grasso, the world’s leading youth fitness expert and CEO of the IYCA, also had some very kind works about our company:
All in all, it was an amazing weekend and I can’t wait for the next event!
Crank it!
BJ
PS- For more info about Boot Camp Dynamite, please visit www.bootcampdynamite.com
PPS- For more info about the 40-20 MMA track featured during Jason C Brown’s presentation, please click HERE
7 Father’s Day Fitness Tips
Though Father’s Day should be a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams, to me it’s more of a rude awakening.
Look, I hate to be Debbie Downer, but someone has to say something already.
Our father’s are now in the worst shape of their lives, many suffering from a very scary condition called Metabolic Syndrome X.
One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The scary part is that many of our father’s look just like this!
Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com:
What is metabolic syndrome?
An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.
The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.
Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.
How is metabolic syndrome defined?
The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:
1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
2. Serum triglycerides 150 mg/dl or above.
3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.
4. Blood pressure of 130/85 or more.
5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)
The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:
1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:
2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.
3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.
4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).
And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.
But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.
See below for the top 7 fitness tips to help save our father’s lives:
1.) Lay off the Brewskis
It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for the best way I know of explaining how detrimental alcohol can be on your body composition:
How Alcohol Makes You Fat
-Alcohol first passes through the esophagus as it travels to your stomach.
-From there, 20% of the alcohol is absorbed immediately by your bloodstream.
-The remaining alcohol travels to your intestines and is absorbed from there.
-The alcohol in your bloodstream then travels directly to your liver. It is here that
the body breaks the alcohol down, something that is absolutely essential since
alcohol is toxic to the body.
-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY
signals to your body to stop burning fat. Even worse, another waste product of
alcohol, acetyl CoA, actually starts to make more body fat.
If you booze, you WON’T lose fat!
What Does this Mean?
-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour
-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours! The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA. As you
can see, one day of binge drinking can set you back days if not a full week when
it comes to fat loss!
-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge that triggers fat
storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)
The Bottom Line
If you want to be lean, you must minimize ALCOHOL consumption!
If you must drink:
a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max
References:
Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”
2.) Quit being such a pansy and work your lower body
Most dads just want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing.
However, it is important to note that strong, muscular legs are the key to torching your gut. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:
a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning
b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts
c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat
So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.
3.) Do something besides bench presses and curls
Look- I get why guys don’t want to train their legs. Unless you are wearing a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.
Nothing beats a little chest and bi’s baby!
However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you do have muscles on the backside of your body too!
In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy
Bruce Lee- The Lat Master Himself
Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.
Quasimodo did way too many bench presses and curls… not too sexy!
Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.
4.) Don’t eat like those idiots from NutriSystem
Here’s my take on how NutriSystem was created:
“I’ve got an idea for an incredible product and marketing campaign:
Let’s gather a group of genetically gifted former professional athletes that have put on some pounds since ending their playing days. We’ll have them all get their asses kicked by top personal trainers while following a restricted calorie diet so we lean them out real nicely.
But then we lie to the overweight male coach potato consumer and tell them that they got these results from eating the same food they are currently eating- you know, pizza, lasagna, sweets, etc. Except we’ll make the meals the size of a dime so they can still technically eat what they want and lose weight at the same time.
To make it even better, we’ll pre-package all of their meals for them to buy from us so these lazy bastards don’t have to do anything besides nuke it up and eat it!
We’ll make millions!”
Laces Out Dan!
Well, that’s exactly what has happened- thousands of sports-loving, ESPN-watching dads have been swindled to buy into this gimmick that you can eat whatever you want and still lose weight without exercise- because Dan Marino did it!
Look- if you honestly think you can keep eating the same foods that got you that gut in the first place, then I’m not sure how much more I can help you. And yes, there is portion control within the system, but to me it’s a like a big terd versus a small terd… IT’S STILL A TERD!
5.) Accept the fact that you probably need some professional fitness advice
One of my superstar clients lost 105 lbs of fat. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he met me. I interviewed him one time and asked him what his best advice was for people that are in the same position today as he was before he transformed himself and this is what he said:
“What you don’t know will hurt you, but what you think you know will KILL you!”
Seek out a fitness expert like busy dad Michael did and get life-changing results!
Dads- quit being so stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her lady friends do it. In reality, your wife (and women in general) are simply smarter than you because they effectively outsource their fitness needs to an expert whereby you try to re-invent the wheel on your own with little to no results.
If you want to lose your gut, follow the lead of the ladies
6.) Make the time for a 5-minute warm-up
You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.
A cold body, like a cold car, doesn’t run on all cylinders
It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!
Below is a great 5-minute body weight warm-up we use in our boot camps:
Alternate between 50 s of work and 10 seconds of rest for each exercise in the following warm-up circuit:
1- Stationary Running
2- Jumping Jacks
3- Lunge, Reach and Twist (left leg)
4- Lunge, Reach and Twist (right leg)
5- Push-up Walkouts
7.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man
The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:
When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.
When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip#5 and seek professional help!
I have worked with too many dads who have beaten their bodies down and nothing’s more depressing than a dad who can’t play with his kids or participate in recreational activities with his buddies. Do yourself and your family a favor and stop being such a meathead when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man
Happy Father’s Day! I love you Dad. You mean everything to me
Crank it!
BJ
PS- If you are a father who is ready to make some changes, please make a comment to this blog post below to let the world know about it
How to Build Your Own Boot Camp Workout in 30 Seconds or Less!
We’ve gotten lots of questions about how the Boot Camp Dynamite training system works.
People can’t seem to understand how you can build-your-own boot camp workout in 30 seconds or less, so today I’m going to show you how
Please click the link below to download the FREE sample Boot Camp Dynamite Training Manual to see a sample workout for yourself:
SAMPLE BOOT CAMP DYNAMITE TRAINING MANUAL
Crank it!
BJ
PS- The limited-time introductory price for boot camp dynamite ends tomorrow at midnight, then the prices gets jacked up to retail value, so be sure to save yourself some money and buy before the deadline @
PPS- Though Boot Camp Dynamite is positioned for trainers, it’s actually perfect for fitness enthusiasts as well. It’s the exact system my boot camp clients get here in Milwaukee, WI. If you want the world’s simplest, most effective rapid fat loss program, click the link below:
PPPS- Check out this killer testimonial from world renowned physical therapist Dr. K:
The Ultimate Saturday Workout
One of the highlights this past weekend at The Fast Track to Fitness Millions conference in New Jersey was The Ultimate Saturday Workout featuring Boot Camp Dynamite.
To sum it up, there were 50 of the world’s top fitness professionals cranking it out 50-10 circuit style in a small hotel conference room with 30+ spectators in awe.
It was jam packed like a can of sardines in there, but we got ‘er done!
The event was sponsored by our friends at Prograde Nutrition, Polar, and Perform Better
Here was the workout that everybody that weekend was talking about:
50-10 Five-Exercise Circuit
1- Kettlebell Single-Leg Deadlifts
2- Valslide Slideout Variations
3- Climbing Push-up- Spiderman Style
4- Body Weight Push-ups Rows
5- Valslide Reverse Lunges
Check out what Ben Warstler and Donovan Owens, some of the top boot camp trainers in the world who flourishing 6-figure businesses, have to say about the new Boot Camp Dynamite powered by Workout Muse:
According to Jim Labadie, the founder of the Association for Professional Personal Trainers (APPT) “BJ has emerged as one of the brightest young stars in the fitness industry. He simply blew everyone away this weekend during his ‘Done-For-You Boot Camp Marketing Presentation’ and his ‘Ultimate Saturday Workout’ featuring his proprietary Workout Muse music interval training system for fitness boot camps. He was the talk of the event and his unmatched passion and desire to help others left everyone in the audience wanting more.”
The President of the APPT, Greg Justice, went on further saying: “I have been in this personal training business for 26 years, and BJ is one of the brightest minds I have ever come across- and he’s only 26 years old. BJ’s music interval training system for group exercise has simply revolutionized the fitness industry. I use it in our corporate fitness programs throughout the country and soon to be seen worldwide. It allows us to press play and work with more people per hour to better leverage our time and maximize profits- it literally helps a trainer make more and work less while helping more people. In the midst of the current obesity epidemic, BJ could not have stepped on the scene at a better time.”
We officially launch Boot Camp Dynamite this Tuesday at a very special limited-time introductory price with some killer fast action bonuses on that only last 24 hours.
So if you want to take advantage of this opportunity and join the emerging fitness revolution that is Workout Muse, look for an email from me Tuesday morning… you won’t be sorry
Crank it!
BJ
PS- if you were at the LIVE ultimate saturday workout, first of all THANK YOU for coming. Second of all, please post here and let us know how you liked and how you felt the next 24-48 hours
Boot Camp Dynamite at Fast Track to Fitness Millions in New Jersey
This past weekend I had the honor of presenting at the Fast Track to Fitness Millions event in New Jersey regarding my boot camp expertise.
One of the highlights of my presenation in front of 200 of the top fitness trainers and entrepreneurs in the world was our unique approach to public speaking in the form of active fitness presentations to promote our boot camps.
3 of my buddies and fellow Workout Muse customers and Boot Camp Blueprint members Doug, Curtis, and Max, were good sports and came on stage to demo for me… and boy did they regret it!
Check out the video below for the 5-minute crunchless abs workout that almost broke these super fit boot camp trainers:
The audio quality of the hotel conference room sound system wasn’t too great, but you can get a pretty good listen to the blazing new rock/hip-hop fusion track from our latest brainchild BOOT CAMP DYNAMITE, one of the 12 new smoking hot 50-10 five exercise circuit soundtracks set to take the world by storm.
We officially launched it this past weekend in New Jersey… and we sold out FAST!!!
Everybody is loving it and we will officially be launching to our list this upcoming Tuesday. Be sure to stay tuned to your inbox on Tuesday so you don’t miss out on the special introductory offer and some killer fast action bonuses
Listen to what my buddies and fellow boot camp instructors Steve Krebs and Jeremy Belter have to say about Boot Camp Dynamite:
Crank it!
BJ
PS- Tuesday is a big day for you if you are a boot camp instructor… especially if you want to add some DYNAMITE to your camps
Krill Oil is the Top Nutritional Supplement!
There are all sorts of crummy supplements on the market you don’t need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy.
And then, there are some products that are just flat out awesome for you.
Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don’t know if I can be any more blunt about it.
Besides the fact Krill Oil doesn’t cause “fish burps” like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.
Krill Oil can also:
Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process
I’m telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely - Prograde Nutrition.
Their EFA Icon is the best Krill Oil product on the market, as far as I’m concerned.
Crank it!
BJ
www.wmsupplements.com
PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It’s an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition’s EFA Icon
PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You’ll find them at the bottom of the page.
