Archive for July, 2010

MISSION: UNBREAKABLE

Wednesday, July 28th, 2010

LISTEN TO THE EXCLUSIVE INTERVIEW ABOUT MISSION: UNBREAKABLE WITH BJ GADDOUR, WORKOUT MUSE CO-CREATOR AND FITNESS DIRECTOR, AND DR. K, WORLD RENOWNED PHYSICAL THERAPIST:

http://www.workoutmuse.com/blog/MissionUnbREakABle/MU_Interview.mp3

Over the last 7-8 months, I have been busily working behind the scenes with my good friend Dr. Kareem Samhouri on developing a groundbreaking product called MISSION: UNBREAKABLE (M: U).

M: U features custom interval training workout music soundtracks for pre-workout and post-workout routines, with specific tracks for tissue quality (self-massage with foam roller, tennis balls, softballs, massage sticks, etc.), flexibility, and mobility/activation.

Our goal was to bring a corrective, physical therapy-based approach to the group exercise and fitness bootcamp world leveraging our individual specialties.

It comes complete with videos of all of the exercises, cheat sheets, and my exact beginner bootcamp template from my MISSION: METABOLISM BOOTCAMP in Milwaukee, WI (more on this over the next week or so as M: U launches next week at a special intro price!!).

If you don’t know who Dr. K is, well… he is possibly the most brilliant man in the fitness world.

What would happen if the most interesting man in the world (left) partnered with the most brilliant man in the fitness world (right)… it would be EXPLOSIVE!!

When he was 4 years old, he taught himself how to flex and extend his arm at the same time.

If your body hurts, it is because he missed lunch and he’s grumpy.

Where most people use 10% of their brains, he uses 10% of all of our brains at all times… plus 90% of his own.

His smile is so bright you can see it from space.

He talks so fast that he makes the old micromachine commercials seem like they take place in slow-motion.

When he goes swimming, he can communicate with dolphins via sonar.

If he looks at you hard enough, he can repair worn cartilage while standing on one foot… while grabbing his nose… and balancing his checkbook… while reading the Bible in Chinese.

If you have ever suffered from nagging aches in pains in your knees, hips, shoulders, or back, then you need to listen to this interview TODAY:

http://www.workoutmuse.com/blog/MissionUnbREakABle/MU_Interview.mp3

I’ve listened to a lot of fitness pros speak and I can honestly say that I learned more in this 1 hour+ interview than any other hour in the history of my fitness career.

But don’t take my word for it, LISTEN NOW:

http://www.workoutmuse.com/blog/MissionUnbREakABle/MU_Interview.mp3

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40-Minute Whole Body Kettlebell Fat Loss Workout

Wednesday, July 21st, 2010

I get lots of questions from trainers who want longer soundtracks for a 40+ minute workout template for their camps or their personal workouts.

Today I’m going to share my absolute favorite 40-minute workout template- it’s 2 minutes on, 2 minutes off workout from MMA Rockout.

I love this template because it has a 1:1 work to rest ratio so that there is an equal amount of high-intensity work and active recovery.

Instead of simply running in place, I prefer to make the active recovery a time to employ corrective exercises like self-massage with foam rollers/tennis balls/softballs, flexibility drills for the hips and shoulders, and mobility for the ankles, thoracic spine, and hips.

This way we’re actually accomplishing something during the rest period and it serves as a great regeneration workout as well.

This template works great for a 40+ minute bootcamp class, a cardio blast class on non-strength days, or a weekend warrior template (stay tuned for cardio blast and weekend warrior soundtracks in the fall).

I also love it for kettlebell training because it really pushes you to brink of lactate threshold and to the end of your anaerobic capacity before it starts becoming more aerobic in nature.

2 full minutes of any swing variation really tests your posterior chain endurance as well (think glutes, hammies, spinal erectors).

Checkout the highlight video of the 120-120 kettlebell traning workout I did with my little brother the other day after a couple hours of filming for future months of Bootcamp and Workout Automator and Mission: Unbreakable which launches very soon:


Here is the written script of the workout for your reference:

Round 1: 2 minutes of KB Turkish Get-ups Left Side followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 2: 2 minutes of KB Turkish Get-ups Right Side followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 3: 2 minutes of KB Alternating 1-Arm Clean and Squat to Press followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 4: 2 minutes of KB Alternating Swings followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 5: 2 minutes of KB Contralateral 1-Leg Stiff-Legged Deadlifts (switch sides halfway) followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Repeat all 5 rounds one more time for 10 total rounds for a 40-minute whole body kettlebell fat loss workout. Beginners can simply stop at the 20-minute mark.

The applications of this 120-120 interval training workout music soundtrack from MMA Rockout are endless.

To sweeten the pot so to speak, I’ve got a special 12% off coupon code on this soundtrack that expires on Sunday, July 25th.

Simply click the image below to listen to the audio sample of the track:

Then enter the following coupon code prior to checkout where it asks “have a coupon code”:

12offmma120120

Give this workout a shot… it might be the best workout you’ve nevrer done ;)

Crank it!
BJ

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ABS OBESSESION: Fill Your Camps with a Core Class!

Monday, July 19th, 2010

It never ceases to amaze me how much fitness enthusiasts LOVE to work their abs.

Every magazine cover you see these days talks about “flat, sexy abs” and a “tight tummy” and a “toned midsection” and for good reason… most people want to absolutely smoke their core and can’t get enough of it.

I saw this abs obsession in full bloom a couple weekends ago when we hosted a special TUMMY TIME bring-a-buddy bootcamp workout at THE FITNESS ASYLUM in Bay View, WI.

The house was full with about 50 attendees, over 20 of which were friends of our campers.

Check out a brief highlight video of the core stability workout we did using the 10-3 Core Stability Soundtrack powered by Workout Muse interval training workout music:


Here was the template for this workout, 10 s on, 3 s off for 6 straight sets followed by a 30-second rest and transition to the next exercise in the core stability circuit:

1- Front Pillar Variation

2- Left Side Pillar Variation

3- Right Side Pillar Variation

4- Left Side 3-Point Back Pillar Variation

5- Right Side 3-Point Back Pillar Variation

If you’re a bootcamp owner, I’m sure you’d love to put on a killer core class like this that could get you 5, 10, or even 20 or more hot leads.

In the business of fitness, NOTHING beats referrals and we prefer to build our program through word of mouth instead of overpriced paid advertising any day of the week ;)

Crank it!
BJ

PS- If you are a bootcamp owner, check out the exact email newsletter I sent out to my campers to promote the aforementioned bring-a-buddy workout that brought over 20 new people through our doors. Please feel free to modify for your own business:

Hey BJ,
It’s tummy time!!!
As I mentioned yesterday we will be having a special Bring-A-Buddy Core Workout Next Saturday July, 10th at 10 am at The Fitness Asylum in Bay View.
Here’s how it works:
1.) We need your buddies to arrive by 9:45 am to sign a release to exercise in case there are any casualties of war (joking… well, not really…). Plus they will be writing down who referred them so we can announce the winner at the end of the class.
2.) The camper who brings the most buddies will win a free massage for their efforts. If there is a tie we will do a sudden death tie breaker- either arm wrestling or a cage fight… not sure yet…
3.) The referral rewards program also takes effect as any buddy who signs-up as trial member will generate a $10 gift card for you and if they sign-up for membership that will generate a $50 gift card for you.
As I have mentioned before, we want to grow this program from within and get more good people like you involved and we will reward you for helping us do so ;)
In order to help you spread the word and get your buddies to come, I have provided a done-for-you Facebook update posting template below that I recommend you post 2-3 times over the course of the next week to hype up the class:
“It’s tummy time!!  Join me for a FREE Abs Workout on Saturday, July 10th at 9:45 am at The Fitness Asylum in Bay View- The Fitness Asylum, 2612 S. Greeley St, Suite 220, Milwaukee, WI 53207.”
Plus, here’s a real slick new way to spread the word on FB and go viral very quickly:
You can now tag your friends in your status or post. Type @ and then type the friend’s name. For example: “It’s tummy time!! I’m doing a core class with @John Smith.”
Crank it for Next Saturday!!
BJ

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Athletic Performance Enhancement Powered by Workout Music Interval Training Music

Wednesday, July 14th, 2010

Recently I have received many eager emails from my colleague and Workout Muse customer Vince McConnell of McConnell Athletics in Fairhope, Alabama.

Vince is an incredible coach and he specializes in working with very motivated athletes who depend on him to take their physical abilities to the next level.

Vince currently powers many of his metabolic circuits and speed training workouts with Workout Muse interval training workout music.

The WM tracks have allows Vince to automate his athlete sessions AND provide more coaching and motivation to put his athletes in the best position to properly perform the many drills they employ and to thus ultimately succeed on the court or field of play.

Check out 5 different highlight videos of Vince’s Athletic Performance Enhancement Workouts using 20-10 Tabata and 30-5 Partner Training Interval Soundtracks (simply go to “MUSIC STORE” in the top nav menu and search for these intervals timelines under “interval protocol” to listen to audio samples and learn more):

Resistance Band Training Thunderband Speed Workout

Metabolic Circuit Training

Power Energy System Development (ESD) for Football

RBT Unilateral Training

Metabolic Speed Matrix

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5-Minute Express Dynamic Warm-up

Wednesday, July 7th, 2010

I’ve received lots of questions regarding what warm-up routines we use in our 30-minute express workouts at our MISSION: METABOLISM BOOTCAMP in Milwaukee, WI.

Below is a great video explaining our exact 5-minute warm-up using mobility and activation exercises with Level I, II, and III progressions and this is also the exact template used in BOOTCAMP AUTOMATOR (which will re-open in August by the way):

1- Squat to Stand Variation

2- Sagittal Lunge Variation

3- Frontal/Transverse Lunge Variation

4- Hip Hinge/Stiff-Legged Deadlift (SLDL) Variation

5- Mobility Push-up Variation

I love 50-10’s for this 5-minute warm-up as it allows plenty of time to work on the skill and grease the groove before we start cranking it during the main metabolic bootcamp workout of the day.

For more info and audio samples on all of our great 50-10 interval training workout music soundtracks, please go to MUSIC STORE and search for 50-10’s under the interval protocol search filter.

Crank it!
BJ

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Exercise Progressions Video: 5 Ways to Make an Exercise Harder (Or Easier)

Monday, July 5th, 2010
One of the things I am best know for in the fitness industry is my exercise progression system. When I wrote the original Exercise Progressions 101 Article a couple months back to rave reviews and an endorsement by Coach Mike Boyle himself at StrengthCoach.com, I received lots of requests for a video demo of exactly what I was talking about in the article. So today I’ve got a great video of me explaining the 5 ways to make an exercise harder or easier from Bootcamp Bootcamp in Louisville, KY. This is a must-watch for anybody who works out and trust me when I say it will really help simplify the process of choosing/assigning the right exercises for wide variety of fitness levels.

Crank it!

BJ

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The Battle of the Intervals- 50-10 vs 30-30

Friday, July 2nd, 2010

This past weekend at Perform Better Chicago, I explained and then showed the difference between a 50-10 circuit and a 30-30 circuit to nearly 100 sweaty fitness pros.

The difference is actually quite simple:

50-10’s are more of an endurance and conditioning template that uses moderate intensity loads and exercise variations that are better suited for longer time under tensions and shorter/negative recovery periods.

30-30’s are more of a strength/hypertrophy/power template that uses higher intensity loads and exercise variations that are better suited for shorter work periods and equal recovery periods.

I like to start all new groups with 50-10’s and progress them to 30-30’s. This allows for a very seamless periodization and you can even alternate between 50-10’s and 30-30’s each month or every 2 weeks for as Coach Dos likes to call it an “alternating linear periodiation.”

LET THE BATTLE OF THE INTERVALS BEGIN!!

Here is the 50-10 Circuit we did with Level I, II, and III progressions:

1- Hip-Dominant- Kettlebell Swings: KB SLDL <—- KB Swings —-> Increase Loading

2- Push- Med Ball Push-up Variation: MB Push-up Hold <—- MB Push-up —-> MB Burpee + Push-up

3- Knee-Dominant- Valslide Reverse Lunges: Split Squat <—- Valslide Reverse Lunges —-> Valslide Reverse Lunges with Overhead Arm Progressions

4- Pull- TRX High Row Variation: Wide Feet <—- Close Feet —-> 1-Leg

5- Pillar/Cardio- Ropes Up-Down Waves: Smaller and Slower Waves <—- Ropes Up-Down Waves —-> Bigger and Faster Waves

Click the image to the left to purchase the 50-10 reggaeton soundtrack featured in this video!!


Here is the 30-30 Circuit we did with Level I, II, and III progressions:

1- Hip-Dominant- Kettlebell Overhead Swings:  KB Swings —-> KB Overhead Swings —-> Increase Loading

2- Push- Valslide 1-Arm Push-up Variation: Valslide 1-Arm Slideouts <—- Valslide 1-Arm Push-up —-> Valslide Spiderman Push-up

3- Knee-Dominant- MB Squat Jumps: MB Speed Squats <—- MB Drop Squats —-> MB Jump Squats

4- Pull- TRX Low Row Variation: Decrease  Body Angle <—- TRX Low Rows —-> Increase Body Angle

5- Pillar/Cardio- Split Stance Ropes Up-Down Waves: Smaller and Slower Waves <—- Split Stance Ropes Up-Down Waves —-> Bigger and Faster Waves

Click the image to the left to purchase the 30-30 rock soundtrack featured in this video!!

One thing is for sure. There is nothing else in the world that can power and automate a bootcamp workout as well as Workout Muse. There were nearly 100 people working out at their own fitness level at the same time. The typical bootcamp class costs $10-20 per class so you’re looking at a $1-2 K workout right there if space allows for it… not too shabby ;)

What could be better than selfless fitness pros making great money helping a ridiculous number of people at a time… I LOVE IT and that’s the power of Workout Muse interval training workout music!!

Crank it!
BJ

PS- Which interval do you feel is DEADLIEST? Please post a comment to this blog below and share your opinion!!

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“Man in the Mirror” FINISHER

Thursday, July 1st, 2010

This past weekend I experienced the honor of my fitness career in presenting about fitness bootcamp program design and marketing systems at The Perform Better Functional Training Summit in Chicago.

At the end of my hands-on presentation, I put all of the attendees (well the ones who didn’t chicken out anyways, ha ha) through a special finisher to see what they were made of.

The task was simple, but deadly:

20/10 Split Squat/Push-ups Supersets non-stop for 5 straight minutes. In other words, do split squats left leg for 20 seconds then immediately do 10 seconds of push-ups then back to split squats for 20 seconds but this time on the right leg then push-ups again for 10 seconds and perform this sequence for 5 straight minutes.

I chose Michael Jackson’s “Man in the Mirror” as the theme song for this finisher because I felt it fit very well since the whole point of a FINISHER is to make your body change.

Furthermore, the song really means a lot to me personally.

If I ever pass any wisdom your way, I hope it is this:

“Every time you look in the mirror, you see your best friend AND your worst enemy.”

Too often we get in the way of our own success- be it weight loss, business success, relationship building, etc.

We let fear, uncertainty, and worry cloud our brains with negative emotions and doom ourselves to failure.

However, the moment you realize that you truly can accomplish anything in this life if you are willing to put in the work, be consistent, and invest in yourself, then EVERYTHING will change for the better.

With passion, vision, and purpose anything is possible.

And if you approach every task you take on as a personal challenge to beat your former self – to beat the man in the mirror – you will get better every single day and you will reap the fruits of your labor.

I recorded the entire finisher for you to watch and listen to below and I hope it inspires you to take your body, your business, and your life to next level:

This video shows the best-selling iWorkout Muse app for the iPhone and iPod Touch that allows you to build your own custom interval training workouts mixed to your favorite music.

You’ll hear “Man in the Mirror” by Michael Jackson play to a 20-10 interval where the music only plays during the work period and stops during the rest period. However, in this workout, they do push-ups during the rest period!

It’s available in the Apple iTunes Store @ http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewSoftware?id=332007553&mt=8

Crank it!
BJ

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