Archive for September, 2010

Bootcamp-Style Abs Workouts

Tuesday, September 21st, 2010

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ADRENALINE ABS Part 3- Putting it All Together


In Part 1, I explained the “ADRENALINE” aspect of ADRENALINE ABS. Click HERE in case you missed it.

In Part 2, I explained the “ABS” aspect of ADRENALINE ABS. Click HERE in case you missed it.

Before I reveal my ADRENALINE ABS program design, here are a couple of concluding points that I thought I should mention:

- I decided to go with 10-second work periods instead of the 8-second work periods utilized in Boutcher’s study because of the fact that I’ve found the extra couple of seconds best allows people of all fitness levels to get enough muscular contractions to achieve the desired training effect in a bootcamp setting. In other words, since we’re not using a stationary bike like in Boutcher’s study, 10 seconds works a bit better than 8 seconds for resistance training exercises.

- I used a 5-second rest and transition between the total body and core exercises because I found that was all the time that was needed to transition from floor-based to standing exercises and be ready crank it for the next set. In fact, part of the conditioning of this workout template is that you will need to get up off of the floor and down on the floor at least 60 total times within 20 minutes. This up-down aspect gets really taxing by the end of the workout. Plus, successfully going up and down is quite functional for contact-based sports and every day activities.

- It’s also interesting to note that since we are supersetting between 10-seconds of maximum effort for a total body and core exercises with a 5-second rest and transition, the 1 to 1.5 work to rest ratio from the “magical” stubborn fat burning 8-12 interval protocol in Boutcher’s study is achieved. In other words, there is 15 seconds before you repeat each 10-second exercise again best allowing for maximum intensity since the total body and core exercises are non-competitive in nature.

- There is a 1-minute rest and transition between each 5-minute station to allow for a bit of recovery to prevent any performance drops as the workout progresses. This is also a great time to grab a swig of water and wipe yourself down with a towel or too… I know I had to, ha ha!

- Lastly, you’ll notice that each workout ends with a special FINISHER consisting of 2-minutes of continuous work for a prescribed total body exercise to complete the short 10-second work periods previously performed. I thought this as a cool way to end the workout with a bang and get the added benefits of muscular endurance training and muscle glycogen (or sugar) depletion to enhance whole body fat burning for the next 24-48 hours. Not to mentioned the fact finishers in general are a great tool to build some plain old mental toughness ;)

So, now that I’ve explained the method behind the madness, here is the complete outline of the ADRENALINE ABS program design:

ADRENALINE ABS- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.

ADRENALINE ABS

3 Equipment-Based Workouts

Equipment-Based

Workout A

Equipment-Based

Workout B

Equipment-Based

Workout C

Interval Protocol

ADRENALINE ABS

ADRENALINE ABS

ADRENALINE ABS

Exercise Selection and Order

Kettlebell Workout

Superset#1

1- KB 2-Arm Power Swings Variation

2- Front Pillar Hold Variation

Superset#2

1- KB 2-Arm Sumo Deadlift Jumps Variation

2- Side Pillar ABDuction Hold Variation

Superset#3

1- KB 2-Arm High Pull Variation

2- Bent-Knee Hip Extension Hold Variation

FINISHER- Continuous 2-minutes:

KB Swings Variation

Battle Ropes/Med Ball Workout

Superset#1

1- Battle Ropes Side to Side Waves or MB Side to Side Slams Variation

2- Push-up Hold Variation

Superset#2

1- Battle Ropes Jumping Waves or MB Burpees Variation

2- Side Pillar ADDuction Hold Variation

Superset#3

1- Battle Rope or MB Figure 8’s Variation

2- Psoas Hold Variation

FINISHER- Continuous 2-minutes:

MB Burpees Variation

Band Workout

Superset#1

1- Band Squat to Horizontal Press Variation

2- Mountain Climbers Variation

Superset#2

1- Band Swings Variation

2- Tight Rotations Variation

Superset#3

1- Band Snatches Variation

2- Single-Leg Balance Hold Variation

FINISHER- Continuous 2-minutes:

Free Band Curl and Squat to Press Variation

ADRENALINE ABS

3 Equipment-Free Workouts

Equipment-Free

Workout A

Equipment-Free

Workout B

Equipment-Free

Workout C

Interval Protocol

ADRENALINE ABS

ADRENALINE ABS

ADRENALINE ABS

Exercise Selection and Order

Superset#1

1- Stationary Running Variation

2- Front Pillar Hold Variation

Superset#2

1- Squat Jumps Variation

2- Side Pillar ABDuction Hold Variation

Superset#3

1- Skater Jumps Variation

2- Bent-Knee Hip Extension Hold Variation

FINISHER- Continuous 2-minutes:

Burpees Variation

Superset#1

1- Ankle Jumps Variation

2- Push-up Hold Variation

Superset#2

1- Vertical Jumps Variation

2- Side Pillar ADDuction Hold Variation

Superset#3

1- Split Squat Jumps Variation

2- Psoas Hold Variation

FINISHER- Continuous 2-minutes:

Push-up Variation

Superset#1

1- Rapid Response Hops Variation

2- Mountain Climbers Variation

Superset#2

1- Tuck Jumps Variation

2- Tight Rotations Variation

Superset#3

1- Hip Rotations Variation

2- Single-Leg Balance Hold Variation

FINISHER- Continuous 2-minutes:

Overhead Lunges Variation

Check out a quick highlight video of a special med ball, battle rope, and kettlebell fusion version of this ADRENALINE ABS template from my MISSION: METABOLISM BOOTCAMP in Milwaukee, WI:

If you like what you heard and saw and want more ADRENALINE ABS, check out the options below to see what works best for you!

Crank it!
BJ

ADRENALINE ABS for Fitness Professionals

“I train people for a living”

http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-professionals

THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010 AND IS TAILOR MADE FOR FITNESS PROS AND BOOTCAMP OWNERS LOOKING TO AUTOMATE THEIR GROUP EXERCISE WORKOUTS. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!

This DIGITAL product includes:

- THREE interval training workout music mp3 soundtracks that tell your clients and campers exactly what to do so you can coach, supervise, and motivate without looking at your clock

- SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, that show you and your staff exactly how to teach and demo custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your group exercise workouts of the month


ADRENALINE ABS for Fitness Enthusiasts

“I LOVE to workout!”

http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-enthusiasts

THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR SEPTEMBER 2010 AND IS TAILOR MADE FOR FITNESS ENTHUSIASTS LOOKING FOR A DONE-FOR-YOU HOME/TRAVEL FITNESS PROGRAM. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!

This DIGITAL product includes:

- FOUR custom interval training workout mp3 soundtracks that tell you exactly what to do, including exercise section and order

- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight workouts each, that show you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

Workout of the Month- September 2010


“I want a done-for-you workout and the interval music!”

http://www.workoutmuse.com/music/workout-of-the-month-september-2010

THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!

This DIGITAL product includes:

- TWO custom interval training workout music mp3 soundtracks that tell you exactly what to do, including exercise section and order

- TWO instructional mp4 workout videos, 1 equipment and 1 bodyweight workout each, that show you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts of the month

Soundtrack of the Month- September 2010


“I just want interval music!”

http://www.workoutmuse.com/music/soundtrack-of-the-month-september-2010

THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!

This DIGITAL product includes:

- ONE custom interval training workout music mp3 soundtrack that tells you exactly what to do so you can crank it without looking at the clock

Soundtrack Script:

ADRENALINE ABS- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.

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A Better and Shorter Way to Six-Pack Abs!

Thursday, September 16th, 2010

ADRENALINE ABS is a cutting-edge program that I just created featuring a fusion of 10-second total body exercises to boost adrenaline and burn stubborn fat and 10-second core stability exercises to build flat, rock hard abs.

After using this program in my MISSION: METABOLISM BOOTCAMPS in Milwaukee, WI and in my own personal workouts, it was instantly clear to me that something special was going on here.

More specifically, I was finding better results with shorter, but higher intensity interval protocols.

In Part 1, I discussed the “ADRENALINE” part of “ADRENALINE ABS”. If you missed, simply click the link below:

http://www.workoutmuse.com/blog/adrenaline-abs

Today, in Part 2, I’m going to talk about the “ABS” part of “ADRENALINE ABS”?

Well we’ve already effectively mobilized stubborn belly fat via max effort 10-second bouts of total body exercises, so let’s now integrate some core stability training to build a tight, sexy midsection.

Core stability is a critical component of any sound training plan.

Unless you’ve been under a rock for the last couple of years, you now know that doing crunches and sit-ups will not only NOT help you get flat abs (spot reduction doesn’t work) but WILL cause you some serious back and/or neck pain at some point down the line if it doesn’t already.

All cruches and sit-ups do is work your superficial ab muscles (the 6-pack muscles, a.k.a. rectus abdominus) and promote excessive flexion of the lumbar spine which can result in serious spinal injuries like bulging or herniated discs.

Plus, crunches and sit-ups don’t train your deep abdominal stabilizers which are critical to helping you maintain a neutral pelvic and spinal position for optimal health and performance.

The 21st century approach to core training emphasizes stabilization in all 3 planes of movement: sagittal plane (front to back and up and down), frontal plane (side to side), and transverse plane (rotational).

More specifically, the true goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various static and dynamic core stability exercises like front, side, and back planks/pillar variations, hip extensions variations, bird dog variations, etc.

Why 10 seconds for the core stability holds?

Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform core stability holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue which really prevents the trainee from getting the maximum benefit from performing the exercise.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back. And by alternating between a total body exercise and core stability exercise we best mitigate cumulative fatigue and prevent big losses in form and technique.

In other words, which option outlined below sounds like it has a greater benefit:

Perform a single low intensity, wobbly, shoddy front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?

If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.

In fact, it’s quite similar in concept to why the short intervals provided better results than the longer intervals in the aforementioned study even though both groups spent the same total amount of time working out. Shorter sets allow for maximum intensity and maximum intensity delivers maximum results.

It’s also quite similar in nature to the whole Escalating Density Training (EDT) format popularized by legendary strength coach Charles Staley: better short and long-term results will occur from multiple sets of submaximal reps then a single set of maximal effort.

I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-renowned physical therapist well known for his Functional Movement Screen (FMS).

I asked one of my good buddies and master Physical Therapist Dr. Kareem Samhouri about the whole 10-second isometric hold concept and here’s his direct reply:

“10 seconds for isometrics?

I give exception to the plank b/c your ‘core’ needs to be ‘on’ for up to 60-90 seconds at a time during various activities.

Athletes need to go longer than this if they are endurance athletes, but this is not max contraction.

Other exercises, with a non-lengthening/shortening contraction, as follows:

- Your muscle takes 2 seconds to ramp up intensity.:

- You can sustain maximal motor unit recruitment for 6 seconds.

– Your muscle will ramp down for 2 seconds.

- 2 + 6 + 2 = 10 seconds

The optimal isometric contraction is 10 seconds as a result.

 Hope this helps!”

Does this mean you can or should never do 30-60+ second core stability holds again?

NO!

As Dr. K noted, long-duration core stability holds have their place for endurance athletes or people with advanced core stability.

But it does mean that 10 seconds is the optimal length of time to work on isometric core stability and it’s most likely a better fit for the general population, especially for entry-level core programming.

There isn’t much in the way of studies or literature supporting this 10-second core stability concept, but I’m sure there will be in the years to come as some of the top trainers and coaches in the world are using it with great success with their clients and athletes.

Stay tuned for the “PUTTING IT ALL TOGETHER” section of ADRENALINE ABS later in the week!

Crank it!
BJ

PS- Be sure to celebrate my rapid aging with a special 28% off sale of everything available in the Workout Muse store for the rest of the week!!

1.) Simply visit our WM store by going to the following link:

https://www.workoutmuse.com/store/

2.) Then enter the following coupon code prior to checkout where it asks “do you have a coupon code”

bjisgettingold

3.) Then checkout when you’re done shopping, download your goodies, and crank it!

FYI, here are some of the recent new products that we’ve launched that have been very well received by our valued customers to make your search a bit easier:

1.) MISSION: UNBREAKABLE: Custom Pre/Post-Workout Routines to Bulletproof your Body and Eliminate Nagging Aches and Pains


For Fitness Enthusiasts: “I Love to Workout”
http://www.workoutmuse.com/music/mission-unbreakable-for-fitness-enthusiasts

For Fitness Professionals: “I Train People for a Living”
http://www.workoutmuse.com/music/mission-unbreakable-for-fitness-professionals

2.) MISSION: METABOLISM: My favorite cutting-edge 30-minute express metabolic circuit training protocols from my own camps in Milwaukee, WI

For Fitness Enthusiasts: “I Love to Workout”
http://www.workoutmuse.com/music/mission-metabolism-for-fitness-enthusiasts

For Fitness Professionals: “I Train People for a Living”
http://www.workoutmuse.com/music/mission-metabolism-for-fitness-professionals

3.) August Workout and Soundtrack of the Month Featuring 30-15 Six Exercise Circuit Training:


30-15 Workout of the Month for August 2010: “I Want a Workout AND Music”
http://www.workoutmuse.com/music/workout-of-the-month-august-2010

30-15 Soundtrack of the Month for August 2010: “I Just Want Music”
http://www.workoutmuse.com/music/soundtrack-of-the-month-august-2010

4.) Bands and Bells: Perfect for kettlebell-only, resistance band-only, and bands and bells bootcamp, group exercise classes, or home workouts:


http://www.workoutmuse.com/music/bands-and-bells

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Posted in Uncategorized | No Comments »

ADRENALINE ABS

Tuesday, September 14th, 2010

ADRENALINE ABS is a cutting-edge program that I just created featuring a fusion of 10-second total body exercises to boost adrenaline and burn stubborn fat and 10-second core stability exercises to build flat, rock hard abs.

After using this program in my MISSION: METABOLISM BOOTCAMPS in Milwaukee, WI and in my own personal workouts, it was instantly clear to me that something special was going on here.

More specifically, I was finding better results with shorter, but higher intensity interval protocols.

Let’s take a closer look at the method behind the madness here…

Part I- ADRENALINE

What is Adrenaline?

Adrenaline is a specific hormone that belongs in the general category of hormones called catecholamines.

Catecholamines are basically your “fight or flight” hormones that get released into your blood stream in response to large stressors like being chased by bears, riding an insane roller coaster, or during very intense exercise or activities.

In a study lead by an Australian researcher by the name of Professor Steven Boutcher at the University of South Wales in 2007, it was discovered that short, max-intensity intervals resulted in greater fat loss than long, slow, boring cardio.

The study basically took a pool of 45 obese women and broke them into two separate groups with distinct exercise protocols.

One group performed three short 20-minute high-intensity interval training workouts per week consisting of an 8 second maximum effort and 12 second active recovery  interval protocol.

The other group perform three 40-minute steady-state aerobic workouts per week.

There was also no change in diet for either group so exercise was the only variable in the study.

After 15 weeks researchers discovered that even though the aerobic group exercised for twice as long as the interval group, the interval group lost more body fat, specifically in the most stubborn areas of the belly, hips, and thighs.

Boutcher concluded that this increased fat loss was due to a larger release of catecholamines with the interval group.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said Boutcher.

“Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”

“This maybe unique to this type of exercise,” said Professor Boutcher. “We know it is very difficult to ‘spot reduce’ troublesome fat areas. When you do regular exercise, you tend to lose fat everywhere and you tend to look emaciated. Our results are unusual but were consistent across the women who performed the sprinting exercise.”
But why did they initially choose these really short intervals? After all, what was so magical about this 8-12 interval protocol?

Well, it actually traces back to an earlier Boutcher study in 2004 that compared long versus short intervals entitled “Oxygen uptake response to high intensity intermittent cycle exercise”

There were again two unique test groups.

One group performed a shorter 8 s of work, 12 s of recovery interval protocol for 20 minutes while the other group performed a longer 24 s of work, 36 s of recovery interval protocol.

Researchers discovered that the shorter interval group realized both greater energy expenditure and oxygen uptake than the the longer interval group.

In other words, even though the total work time was the same in each group, the shorter interval group burnt more calories and had a higher metabolic disturbance.

This is due to the fact that shorter intervals allow for higher overall intensity levels and intensity is truly what makes the body change.

Another benefit of shorter intervals is that they provide a lower perceived exertion than longer intervals.

As Boutcher claims “If you do it much longer, 20 seconds, it’s very painful. Normal people won’t stick to it. If you do it much shorter, two to three seconds, you don’t seem to get the same benefits. So by trial and error and prior research we’ve established what seems optimal for most people at least on the bike — eight seconds sprint, 12 seconds recovery.”

Though these studies use a bike as the exercise mode, I prefer to use total body exercises instead to jack adrenaline levels through the roof. Total body exercises integrate multiple movement patterns or simultaneously call upon your upper and lower body thus resulting in maximum heart rate elevation and the optimal fat-burning, muscle-building stimulus.

Classic total body exercise examples include squat to presses, swings, and explosive olympic lifting variations like cleans, snatches, jerks, etc. In addition, traditional cardiovascular locomotive and plyometric exercise variations like running, leaping, hopping, skipping, bounding, jumping, shuffling, etc. also fit under this category.

I think it’s also critical to add that power training movements develop and sustain the all-important fast-twitch, Type II-B muscle fibers.

Why is this important?

Well, Type II-B muscle fibers are the first to begin to and continue to atrophy in your 30’s and 40’s. These powerful fast twitch fibers are also the biggest and strongest muscles in your body so if they wither away so will your strength and metabolism.

So power training will in turn keep you and your metabolism performing at high levels even into your golden years ;)

Stay tuned for the “ABS” section of ADRENALINE ABS later in the week!

Crank it!
BJ

PS- Be sure to celebrate my rapid aging with a special 28% off sale of everything available in the Workout Muse store for the rest of the week!!

1.) Simply visit our WM store by going to the following link:

https://www.workoutmuse.com/store/

2.) Then enter the following coupon code prior to checkout where it asks “do you have a coupon code”

bjisgettingold

3.) Then checkout when you’re done shopping, download your goodies, and crank it!

FYI, here are some of the recent new products that we’ve launched that have been very well received by our valued customers to make your search a bit easier:

1.) MISSION: UNBREAKABLE: Custom Pre/Post-Workout Routines to Bulletproof your Body and Eliminate Nagging Aches and Pains

For Fitness Enthusiasts: “I Love to Workout”
http://www.workoutmuse.com/music/mission-unbreakable-for-fitness-enthusiasts

For Fitness Professionals: “I Train People for a Living”
http://www.workoutmuse.com/music/mission-unbreakable-for-fitness-professionals

2.) MISSION: METABOLISM: My favorite cutting-edge 30-minute express metabolic circuit training protocols from my own camps in Milwaukee, WI

For Fitness Enthusiasts: “I Love to Workout”
http://www.workoutmuse.com/music/mission-metabolism-for-fitness-enthusiasts

For Fitness Professionals: “I Train People for a Living”
http://www.workoutmuse.com/music/mission-metabolism-for-fitness-professionals

3.) August Workout and Soundtrack of the Month Featuring 30-15 Six Exercise Circuit Training:

30-15 Workout of the Month for August 2010: “I Want a Workout AND Music”
http://www.workoutmuse.com/music/workout-of-the-month-august-2010

30-15 Soundtrack of the Month for August 2010: “I Just Want Music”
http://www.workoutmuse.com/music/soundtrack-of-the-month-august-2010

4.) Bands and Bells: Perfect for kettlebell-only, resistance band-only, and bands and bells bootcamp, group exercise classes, or home workouts:

http://www.workoutmuse.com/music/bands-and-bells

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Posted in Uncategorized | 3 Comments »

Bands, Bells, Or BOTH??

Wednesday, September 8th, 2010

At this past phase of bootcamp at our MISSION: METABOLISM BOOTCAMP in Milwaukee, WI we held a bring-a-buddy, win an iPad contest, where the camper who brought the most buddies over the course of the month won an iPad.

We had over 74 buddies come through camp which was awesome!

Plus, we held a special last chance bring-a-buddy workout featuring a special bands and bells workout using a 20-10 Tabata Track from the Resistance Band Training Soundtracks COMBO Package.

Here’s a quick highlight video of the workout:

Here’s a written version of the workout as a nice done-for-you template for your camps or your own personal workouts:

20-10 Tabata Band and Bells Workout

Station1-

1- Kettlebell Swings or Sumo Deadlift Variation

2- Band-Resisted Push-up Variation

Station2-

1- Kettlebell Swings or Sumo Deadlift Variation

2- Band Front Squat Variation

Station3-

1- Kettlebell Swings or Sumo Deadlift Variation

2- Band Split Stance Bent-Over Rows Variation

Station4-

1- Kettlebell Swings or Sumo Deadlift Variation

2- Band Speed Punches Variation

So do you want bands, bells, or both?

Well, let me first say that resistance bands are the most portable and seamless training tool to implement into your camps or personal workouts today! So if you are a new to fitness bootcamps or fitness in general, then I would recommend starting with bands and building from there.

Now, kettlebell exercises have a bigger learning curve than band exercises and kettlebells aren’t nearly as easy to transport from location to location. However, the kettlebell is truly a gym in your hand and is basically considered the closest thing to getting into a fight without getting punched. In other words, it’s a hardcore training tool best reserved for veteran bootcamp owners and hardcore fitness enthusiasts who LOVE to get after it!

Of course the ultimate option is combining bands and bells into one total fitness experience and this is best for health club and facility owners, thriving bootcamps, or elite fitness enthusiasts looking to take their body and performance to the next level. Bands and Bells combined allows for endless exercise options and the ability to train every possible fitness quality each and every workout… it’s the cream of the crop!!

Take a look at the interval workout music soundtrack options below to see what works best for you ;)

Crank it!
BJ

I WANT BANDS AND BELLS BABY!!

CLICK HERE to Learn More About the Bands and Bells Combo Package- $127.50: SAVE 25%!!

Perfect for kettlebell-only, bands-only, AND bands and bells bootcamp and group exercise classes. SAVE 25%!!

This product includes:

- FOUR Custom Resistance Band Training mp3 Soundtracks:

1.) 20-10 Tabata Soundtrack mp3 Soundtrack- 20 Minutes Total ($19.95 value)

2.) 45-15 Circuit Training Soundtrack mp3 Soundtrack- 36 Minutes Total ($35.95 value)

3.) Continuous 2-Minutes Soundtrack mp3 Soundtrack- 40 Minutes Total ($39.95 value)

4.) 30-5 Partner Training Soundtrack mp3 Soundtrack- 35 Minutes Total ($34.95 value)

- FOUR Custom Kettlebell Kaos mp3 Soundtracks:

1.) Continuous 20 Minutes Interval Workout Music Soundtrack mp3- 20 minutes total ($19.95 value)

2.) 15-30 Power Interval Workout Music Soundtrack mp3- 30 minutes total ($29.95 value)

3.) Continuous 30-Second Movement Ladders Interval Workout Music Soundtrack mp3- 14 minutes total ($13.95 value)

4.) Succession Complexes Interval Workout Music Soundtrack mp3- 20 minutes total ($19.95 value)

PLUS the following bonuses:

- Follow-Along/Demo mp4 Workout Videos for each soundtrack

- Exercise Guide PDF’s for each soundtrack

- Audio Interviews with Dave “The Band Man” Schmitz and Pam and Jason of Kettlebell Athletics

- Kettlebell Training for Sport E-Book

- Kettlebell Training for Baseball E-Book


I JUST WANT BELLS!!

CLICK HERE to Learn More About the Kettlebell Kaos Soundtracks Combo Package- $73

Perfect for kettlebell-only bootcamp and group exercise classes. SAVE $11!!

This product includes:

- ONE Continuous 20 Minutes Interval Workout Music Soundtrack mp3- 20 minutes total ($19.95 value)

- ONE 15-30 Power Interval Workout Music Soundtrack mp3- 30 minutes total ($29.95 value)

- ONE Continuous 30-Second Movement Ladders Interval Workout Music Soundtrack mp3- 14 minutes total ($13.95 value)

- ONE Succession Complexes Interval Workout Music Soundtrack mp3- 20 minutes total ($19.95 value)

PLUS the following bonuses:

- Follow-Along/Demo mp4 Workout Videos for each soundtrack

- Exercise Guide PDF’s for each soundtrack

- Kettlebell Training for Sport E-Book

- Kettlebell Training for Baseball E-Book


I JUST WANT BANDS!!

CLICK HERE to Learn More About the Resistance Band Training Soundtrack Combo Package- $97

Perfect for bands-only bootcamp and group exercise classes. SAVE $34!!

This product includes:

-ONE 20-10 Tabata Soundtrack mp3 Soundtrack- 20 Minutes Total ($19.95 value)

-ONE 45-15 Circuit Training Soundtrack mp3 Soundtrack- 36 Minutes Total ($35.95 value)

-ONE Continuous 2-Minutes Soundtrack mp3 Soundtrack- 40 Minutes Total ($39.95 value)

-ONE 30-5 Partner Training Soundtrack mp3 Soundtrack- 35 Minutes Total ($34.95 value)

PLUS the following bonuses:

-Exercise Guide PDF’s for each soundtrack

-Demo Workout mp4 Videos for each soundtrack

-Audio Interview and Transcript of BJ’s Interview with Dave “The Band Man” Schmitz

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Posted in Uncategorized | 1 Comment »

Humans and Songbirds: Workout Music and Performance

Friday, September 3rd, 2010

You have until Labor Day to experience the power of Workout Muse for 16% off of everything in the WM store by using the following coupon code prior to checkout:

gator16

Humans and Songbirds

What’s the connection here?

According to Nina Kraus, a professor of neurobiology at Northwestern University in Illinois, “humans and songbirds are the only creatures that automatically feel the beat of a song.”

She goes on further saying that “The human heart wants to synchronize to music, the legs wants to swing, metronomically, to a beat.”

There are of course tons of studies showing how music has a positive effect on exercise and performance and it has been demonstrated time and time again that music both inspires movement and reduces perceived exertion during exercise.

But I read a recent British study on workout music reviewed in the New York Times blog that really stuck a chord with me.

The study consisted of 12 college-aged men riding a bike for 30 minutes while listening to music that “reflected current popular taste among the undergraduate population.”

Each volunteer had his heart rate, power output, pedal cadence, enjoyment of music, and perceived exertion monitored during 3 separate trials.

In the first trial, the music was played at normal tempos.

In the other 2 trials, the music played at a tempo that was 10% below and 10% above normal tempo respectively.

It is important to note that the riders had no clue about the tempo adjustments.

The researchers discovered that when the tempo slowed so did pedal rate, heart rate, and total mileage.

On the other hand, when tempo quickened there were significant increases in pedal rate, heart rate, and total mileage.

In conclusion, once again it’s clear that listening to motivating music of the appropriate tempo boosts performance.

With every interval training soundtrack we create at Workout Muse, the ideal sonic elements are strategically put in place to bring out your best effort every workout.

We create a certain bpm (beats per minute) during the work periods to elicit maximum effort while providing a certain bmp during the recover periods that allow for optimal recovery between each work period.

Not only that, we create different bpm’s for work periods of varying duration to further ensure the music is best matched to the assigned exercise intensity.

In other words, a 30-second work period has a higher bpm than the 60-second work period because shorter intervals require greater intensity and greater intensity requires a greater heart rate.

And since we know from science that human heart strives to match the tempo of music, the proper bpm for every work period ensures your workout music is getting the most out of your heart so that you are getting the most out of your workout.

As you already know, Workout Muse is a global phenomenal powering personal, team, and group workouts on every continent.

But as exciting as it to have seen our tracks spread like wildfire, I find the greatest satisfaction in getting daily emails just like this from our valued WM followers like David Kittner:

“Hi BJ,

I hope you and your family are doing well. It was great meeting you in person at the IYCA Summit in Louisville back in February. I’m a proud member and big supporter of Brian Grasso and the IYCA.

I wanted to let you know how much I’ve been enjoying Workout Muse for both my womens boot camps and for my own personal workouts. Before using Workout Muse I was a slave to my stop watch in trying to keep track of the workouts at camp.

Everything I do at Active Wellness Boot Camps is based on timed intervals. My camps are teaching based, and before I started using Workout Muse, it was very difficult for me to try and coach my boot camp members and keep track of the times intervals simultaneously.

Introducing Workout Muse to my boot camps changed all that completely. With the great assortment of timed interval protocols and the awesome variety in music, I was now completely free of the stop watch and was truly able to give my clients the one-on-one attention I wanted to give them without compromising the times intervals which frankly, often happened prior to using Workout Muse.

When it comes to programming my workouts now, all I have to do is select my exercises and leave the music and timed intervals to Workout Muse. It makes my life a lot simpler and it takes my workouts and camp experience for my members to a whole new level.

I highly recommend Workout Muse for those who want to supercharge their boot camp experience for their members. It’s an awesome product that no boot camp should be without.

Thanks again BJ for helping me enhance my boot camp experience not just for me but for my members as well.

I wish you continued success in all that you do. Keep up the great work!”

You have until Labor Day to experience the power of Workout Muse for 16% off of everything in the WM store by using the following coupon code prior to checkout:

gator16

With every WM purchase you ensure that your workout is not only automated with timed audio instruction, but that the music is scientifically proven to power the best, results-producing workouts of your life… so what are you waiting for?

Crank it!
BJ

PS- We just launched MISSION: METABOLISM this week, including the August Soundtrack and Workout of the Month. Check out the options below to see what’s the best fit for you based on your personal preferences and budget:

1.) MISSION: METABOLISM for Fitness Pros- $67

The official 30-minute express metabolic circuit training system from my world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!

This DIGITAL product includes:

- THREE 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell your clients and campers exactly what to do

- SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, showing you exactly how to teach and demo custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your group exercise workouts

http://www.workoutmuse.com/music/mission-metabolism-for-fitness-professionals

2.) MISSION: METABOLISM for Fitness Enthusiasts- $47

This DIGITAL product includes:

- FOUR 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order

- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight workouts each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

http://www.workoutmuse.com/music/mission-metabolism-for-fitness-enthusiasts

3.) Workout of the Month- August 2010: $19.95


This DIGITAL product includes:

- TWO 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order

- TWO instructional mp4 workout videos, 1 equipment and 1 bodyweight workout each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

http://www.workoutmuse.com/music/workout-of-the-month-august-2010

4.) Soundtrack of the Month- August 2010: $9.95

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30-15 Interval TRX, Kettlebell, Medicine Ball Metabolic Circuit

Wednesday, September 1st, 2010

30-15 Interval TRX, Kettlebell, Medicine Ball Metabolic Circuit

1- Kettlebell Swings

2- TRX 180-Degree Split Squat Jumps

3- Kettlebell 1-Arm Clean and Press (L)

4- Kettlebell 1-Arm Clean and Press (R)

5- Med Ball Side to Side Slams

6- TRX Pendulums

You have until this Sunday to save 16% on ANYTHING in the WM store simply enter the following coupon code where it asks “have a coupon code?” prior to check out:

gator16

If you like this 30-15 metabolic circuit and want more, choose one of the following options below that best fits your preferences. Please note that all of this content is featured in both Bootcamp Automator and Workout Automator for August 2010 so please do not purchase if you already own this content:

1.) MISSION: METABOLISM for Fitness Pros- $67

The official 30-minute express metabolic circuit training system from my world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!

This DIGITAL product includes:

- THREE 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell your clients and campers exactly what to do

- SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, showing you exactly how to teach and demo custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your group exercise workouts

http://www.workoutmuse.com/music/mission-metabolism-for-fitness-professionals

2.) MISSION: METABOLISM for Fitness Enthusiasts- $47

This DIGITAL product includes:

- FOUR 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order

- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight workouts each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

http://www.workoutmuse.com/music/mission-metabolism-for-fitness-enthusiasts

3.) Workout of the Month- August 2010: $19.95


This DIGITAL product includes:

- TWO 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order

- TWO instructional mp4 workout videos, 1 equipment and 1 bodyweight workout each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels

- ONE program design cheat sheets PDF outlining your workouts

http://www.workoutmuse.com/music/workout-of-the-month-august-2010

4.) Soundtrack of the Month- August 2010: $9.95


This DIGITAL product includes:

- ONE 30-15 interval six-exercise metabolic circuit mp3 soundtrack: 20 minutes total

http://www.workoutmuse.com/music/soundtrack-of-the-month-august-2010

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Posted in Uncategorized | 2 Comments »