Archive for September, 2009

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The State of Health in America Today

Wednesday, September 30th, 2009

The State of Health in America Today

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By Greg Justice of Corporate Bootcamp System

“I’m too busy; I don’t have time to workout.”

“There’s no equipment where I’m staying.”

“If I can’t workout for an hour, why bother.”

Those are just a few of the excuses, for not working out, that I hear on a regular basis.  My reply…Excuses Suck!

And, they get you nowhere, except fat, lazy and dead too soon.

Here’s the Plain and Simple Truth

70% of those who died today…

…died of a preventable illness

Regular exercise and proper nutrition could have made all the difference.  That’s right, simple lifestyle choices can be the difference between life and death.

Here’s another workout from my “Workout Where You Are” series.  I grabbed a couple of rocks for my hands and used an old tire swing on the property for an 20-10 superset of tire suspended spiderman push-ups and mountain climbers, done to Ultimate Tabatas powered by Workout Muse interval workout music:

CLICK HERE for more Ultimate Tabatas interval training music!!!

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Multi-Vector Partner Band Training with Interval Workout Music

Tuesday, September 29th, 2009

Multi-Vector Partner Band Training with Interval Workout Music

Fitness Band Bootcamp

Life is all about teaching and training the body how to handle multi-force vectors.  Think about how many times you are reaching forward while taking a step forward.  Think about skiing, throwing, running, or simple daily actives.  All of these are multi-force vector activities.

I realize for the average fitness enthusiast, working out is all they are concerned with.  I can understand that, but if I told you that by implementing multi-force vector workouts you would burn twice as many calories, improve your overall “real world strength” quicker, work simultaneously on cardio at the same time you are getting stronger and make your workout more time efficient, I think you would be interested.

Well that is what Partner Band Multi-vector training will do!!

The key to implementing this is first making sure you have the following in place first: (more…)

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Undulating Periodization for Fitness Bootcamps!

Sunday, September 27th, 2009

Undulating Periodization Model for Boot Camps!

By Ryan Ketchum of Bloomington Fitness Bootcamps

FORCE_FITNESS

I know that BJ recently wrote an article on how he progresses his campers with an awesome and innovative periodization program using the 50-10 Bootcamp Dynamite interval workout music tracks and the new 30-30 Mayhem interval training music tracks. I think that this is an awesome way to help your boot campers see some great progress without plateauing!

I have recently been experimenting with using an undulating periodization model within our boot camps. Undulating periodization changes the rep ranges you are seeking to hit within your workout each workout. Our undulating periodization model uses the 50-10, 30-30 and 20-10 Ultimate Tabatas tracks each week to keep the boot campers bodies guess what is coming next.

We rotate three workouts through for four weeks of boot camp and then the movements and exercises change for the next four week session of boot camp. For each movement or exercises there are at least 3 progressions and regressions. This allows us to accommodate our brand new trial members and also give our veterans the punishment they need to see awesome results even after months and months of training!

Our program is set up so that Day One of each week uses a bilateral hip dominant movement, horizontal upper body push, horizontal upper body pull, unilateral quad dominant, and a core/cardio/combination movement. (more…)

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Burn Over 500 Calories in 20 Minutes!

Friday, September 25th, 2009

Burn Over 500 Calories in 20 Minutes… and Elevate Metabolism for up to 48 Hours Post-Workout

I recently read a new study from University of Southern Maine that used a more accurate method to estimate caloric burn from weight training than had been used previously.

These researchers pointed out that a weight training circuit burned 71% more calories than originally thought. In fact 8 minutes of weight training burned somewhere between 159 and 231 calories which breaks down to about 20-28 calories per minute!

What’s the best part… this wasn’t even a program designed for fat loss!

ENTER 30-30 MAYHEM POWERED BY WORKOUT MUSE BABY!

interval workout music

Below is a killer high-intensity interval training total body strength circuit that’s fat loss focused and it will have you burning 500 calories or more in ONLY 20 minutes: (more…)

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Top iPhone Fitness App!

Thursday, September 24th, 2009

iphone_app_banner_smallToday’s the day baby… iWorkout Muse is finally ready! For the iphone and the ipod touch!

It’s only $1.99… LESS THAN 2 BUCKS!

Here’s the deal:

If you click the link on the iphone image to your left and buy our app and then provide a positive review and rating if you do indeed like it (I know you will!), email us at support@workoutmuse.com to receive the following THANK YOU GIFTS:

Gift#1- The Bodyweight Bootcamp Beginner Manual

Gift#2- A FREE Workout Muse interval workout music soundtrack

That’s it- please click the image below and get your hands on this bad boy so you can say you had it first before it takes the fitness world by storm ;)

Crank it!
BJ

PS- See below for a great workout video of the app in action using MUSIC FROM THE ROCKY SOUNDTRACK!!! Please note it will only say go, halfway, and stop (no additional audio updates since you can set whatever interval you want)- what you are hearing is a more advanced app we are currently working on, but gives a great demo of what you can expect with iWorkout Muse, now available in the itunes store:

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TRX Suspension Trainer Core Workout

Wednesday, September 23rd, 2009

TRX Suspension Trainer Core Workout Powered by 30-30 Mayhem

Here’s a great core training workout we did with TRX at BOOTCAMP BOOTCAMP in Louisville.

What I love about the TRX is that it takes any bodyweight exercises and instantly makes it more challenging.

Suspension training forces you to recruit more muscles during every exercise, particularly for your pillar stabilizers: shoulders, hips, and core. This results in:

1.) A greater calorie burn during your workout and for up to 24-48 hours after your workout to accelerate fat loss. (more…)

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Core Training for Flat, Sexy Abs

Tuesday, September 22nd, 2009

Below is a brief excerpt from our 30-30 MAYHEM CORE TRAINING MANUAL. This 204-page manual comes complete with one month of done-for-you bootcamp-style abs workouts and bodyweight-based core exercise pictures and descriptions for your current fitness level that will put you and your campers on the fast track for flat, sexy midsection. What’s the best part? No crunches or sit-ups! All of these top-secret programs use total body core exercises that can be seamlessly integrated into your very own personal workouts at home or when traveling for business or pleasure!

30-30 Mayhem

The 30-30 Mayhem Core Training Template

SECTION II- Workout Routine- 30-30 Mayhem: You will alternate between 30 seconds of work and 30 seconds of rest for each exercise in the prescribed five-exercise circuit. You will perform this 5-minute sequence up to 4x for 20 total minutes.

-       Through the trial and error of countless workouts, we have found this to be the most user-friendly 20-minute core training template for incorporating 30-30 intervals into boot camp style workouts for the general population.

Station#

Exercise Category

1

Core Linear Stabilization

2

Core Lateral/Rotational Stabilization

3

Core Trunk-Dominant

4

Core Hip-Dominant

5

METABOLIC: Total Body/Cardio

-       Notice that each station in this five-exercise circuit consists of non-competing core exercises. This allows for optimal intensity for each exercise within the prescribed circuit and bypasses the massive fatigue that rapidly accumulates with the traditional straight sets format. (more…)

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Band and Kettlebells Workout

Friday, September 18th, 2009

BANDS AND BELLS WORKOUT

Here’s another phenomenal circuit training workout from BOOTCAMP BOOTCAMP in Louisville, Kentucky.

Pam and Jason of Kettlebell Athletics and Dave Schmitz of ResistanceBandTraining.com put together an awesome 30-30 Mayhem circuit training workout powered by Workout Muse interval training music.

Check it out below, you’re gonna love it!

Crank it!
BJ

PS- Stay tuned for the official launch of 30-30 Mayhem next week and the special 3-day introductory price ;)

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Fitness Band Bootcamp Cardio Interval Workout

Wednesday, September 16th, 2009

Partner Interval Cardio Training with Resistance Bands

Fitness Band BootcampBy Dave Schmitz of ResistanceBandTraining.com

Looking for an easy and exciting way to crank up your interval cardio training for your bootcamps??  I have just the solution and it doesn’t matter what type of clients or space you host your camps in.

Partner Interval running in bands is one of the safest, easiest, low space, and cheapest ways to get a great running cardio workout.

Let me address the issues.

Band running is unsafe

That is totally not the case.  As a matter of fact, partner band running is all acceleration with essentially no deceleration impact.  Since deceleration is what causes injuries, you will immediately find out that your clients will do better with band running than if they just tried to run on their own. (more…)

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Prograde Nutrition’s BIG Back-to-School Sale

Tuesday, September 15th, 2009

Prograde Nutrition

It’s that time of year. Summer is over. We’re all back from vacation. The kids are back at school. And people everywhere are ramping their fitness program back up.

To make those fitness efforts easier than ever my buddies over at Prograde Nutrition are having an enormous sale. This week only you can get 10% off ALL of their powerful products. Yes, the very same ones I use and have been telling you about.

All the details, including the EXACT time it expires this Friday, can be found right here:

http://wmsupplements.com/specials

Crank it!

BJ

PS – By the way, Prograde Nutrition’s products are notoriously delicious. You definitely want to take advantage of this BIG sale in a BIG way.

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