By Captain Greg Justice of The Corporate Bootcamp System
Workout # 1: 30 / 30’s from 30-30 Mayhem- Upper & Lower Body Plyometric Workout Powered by Workout Muse Interval Training Music
1- Plyometrics Split Squats (Back Leg on BOSU)
2- Plyometrics Alternating Uneven Push Ups (On BOSU)
3- Plyometrics Split Squats (Back Leg on BOSU)
4- Alternating Arms KettleBell Swings
5- Plyometrics Planks
***Repeat this 5 exercise circuit, three more times, for a total of four rotations (20 total minutes)***
Workout # 2: 40 / 20’s from MMA Rockout- Powered by Workout Muse Interval Workout Music
1- Boxing
2- Plyometrics Squat Jumps on Step
3- Plyometrics Push Ups w/ Resistance Bands
4- Faux Rope
5- Dynamic Pillar Plank w/ Feet Elevated on Step
***Repeat this 5 exercise circuit, with a one minute recovery, four more times for a total of 30 min.***
Tags: 2 interval workouts, greg justice, interval training music, interval workout music, workout muse
great workouts!! Going to do the first one right now
Yeah buddy!!
WorkoutMuse is the shiz.
Takes any ordinary workout and turns it into a super-turbocharged-monster mayhem-gut busting- extraordinaire.
Love it.
I love that picture!
Hey Jim, the picture is drawn to scale…
What’s that : Faux Rope ? Where can I get my hands on these ? There are some clients who simply cannot jump rope without getting entangled with their feet in the rope.
Love the workouts !
Hey BJ,
Great workouts! (nice picture!) Happy Thanksgiving!
Rob,
I made the faux ropes myself…in fact, my gym is right across the street from a high school. After the tennis team practices, there’s always stray tennis balls outside the courts. I collect the tennis balls, poke a hole in the top and bottom. Then, I buy some cheap $2 jump ropes and cut them. All you have to do then is to thread the rope through the tennis balls and you’ve got a faux rope.
Initially I created the faux rope for the Tabatas protocol. Since Tabatas are only 20 second intervals and if you mess up, it takes several seconds to get back on track, you lose most of that cycle. You never have to worry about that with the faux ropes. All of my clients enjoyed using them, so now we use them for all of our intervals.
Awesome video! Thanks for sharing Greg and BJ. I like the faux ropes things. very convenient for big classes in spaces…i’ll have to consider that for my group as the ropes flinging around can get a little much sometimes especially with lots of people.
BJ, thanks for sending me the digital MMA rockout tracks in advance of me receiving them in the mail as I still haven’t gotten them yet.
Love the Faux ropes. Great workouts.
Love the plyo band pushups!
Thanks, guys…the faux ropes are easy to make and clients really enjoy using them. Even if you can’t jump rope…you can learn with the faux rope.
I got the plyo band pushups from Dave (the band man) Schmitz.
Looks like fun Greg, hope you had a Great Thanksgiving.
Jeff
Love the rope idea. My swimmers are great but have a terrible time with missing during jump roping. This way they will get their full interval in.
Great tips to follow. Being professional and showing them there’s more to come I think are the most important. You need to give them a great article, that makes them want to come back. And then make sure you don’t disappoint.