Comments on: 2 Interval Workouts from Captain Justice!

By: Masupik

Masupik — Thu, 08 Apr 2010 10:03:32 +0000

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.

By: Ann

Ann — Sun, 29 Nov 2009 16:57:16 +0000

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.

By: Jeff Larson

Jeff Larson — Sun, 29 Nov 2009 15:19:19 +0000

Looks like fun Greg, hope you had a Great Thanksgiving.

Jeff

By: Greg Justice

Greg Justice — Sun, 29 Nov 2009 12:54:25 +0000

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.

By: Tod Esquivel

Tod Esquivel — Sun, 29 Nov 2009 08:01:34 +0000

Love the plyo band pushups!

By: Donovan "The Boot Camp Godfather" Owens

Donovan "The Boot Camp Godfather" Owens — Sat, 28 Nov 2009 23:22:19 +0000

Love the Faux ropes. Great workouts.

By: Tyron

Tyron — Sat, 28 Nov 2009 22:31:05 +0000

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.

By: Greg Justice

Greg Justice — Fri, 27 Nov 2009 01:59:09 +0000

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.

By: Sue

Sue — Thu, 26 Nov 2009 15:46:41 +0000

Hey BJ,

Great workouts! (nice picture!) Happy Thanksgiving!

By: Rob Floris

Rob Floris — Thu, 26 Nov 2009 08:27:33 +0000

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 !