Hey {!firstname},
Last week my campers met their maker with 2 workouts in particular.
Today I am going to challenge to muster up the strength to try these 2 total body workouts on for size.
Try alternating between the done-for-you Workout A and B with at least a day of rest between workouts as outlined below:
Total Body Workout A
50-10 Five-Exercise Circuit
(50 seconds on, 10 s off)
1- Ankle Jumps
2- Judo Push-up
3- Stability Ball Single-Leg Squat
4- Back Pillar Chest Press
5- Side Pillar Band Rows
Total Body Workout B
50-10 Five-Exercise Circuit
(50 seconds on, 10 s off)
1- Unstable Bent-Over Scap Holds (feet on stability discs)
2- Squat Walks
3- Stability Ball 1-Arm Presses
4- Single-Leg Romanian Deadlifts (RDL’s)
5- Side Pillar Band Chest Presses
I would love some comments on the blog- let us know what you think and what other types of workouts you’d like to get more of.
Just in case you didn’t know- we consistently give WAY more content on this free newsletter and blog than most premium priced membership sites.
So please do us a big favor and make a quick 10-second comment that’s positive in nature to as many of our blog posts as possible- it would really mean the world to us!
The more comments we get, the more goodies YOU’LL get… we promise 
Crank it!
BJ
PS- For more interval workout music just like you saw used in the videos above to take your personal workouts our your bootcamp workouts to the next level, please check out www.bootcampdynamite.com for more info
Tags: bootcamp workout music, interval training music, interval workout music, total body workout, workout muse
Great stuff as usual. I love the side pillar chest press and row!
Just wanted to say that I really enjoy the ease of application of all the moves …very portable and great for switching stations – the total body workouts rock!
You provide a great variety of intense workouts that are fun, yet challenging. I appreciate the info that you share.
some creative exercises! I’m definitely going to use some. Got to keep it fresh.
You guys are awesome and innovative. Keep up the great work!
Outstanding! I love the exercise variations and creativity – THAT’S a big deal – let’s keep more of that comin’!
Like the side pillar/chest row!
I loved the back pillar chest press I’ve ever see that before!
Love the exercises, BJ, gave me some new ideas
BJ
I love the creativity of the exercises and greatly appreciate the constant ideas for workouts. Some of your guys are stong! Thanks mate and keep it up.
Great ideas! I agree with the others about the side pillar exercises. Love the exercises that hit multiple body parts! You do these sequences 4x, right?
Great Stuff!!!
Really good BJ. Keep up the good work. The shout outs during the workouts are classic, it motivates me just watching. Definitely brings a whole other element to the workouts.
A workout I like using is:
50 sec on, 10 sec off – 30 Minutes Total
6 Total Rounds, as many reps as possible on each exercise
Exercise #1 – Jump Rope
Exercise #2 – Hand Walkouts (from the knees or toes)
Exercise #3 – DB Squat and Press
Exercise #4 – Leg Raises
Exercise #5 – Plank
2. Running Sprints
10 sec of sprints, 50 sec of rest
http://www.youtube.com/watch?v=CV7mrYhKuzw
Also, try this one!
Roll the Dice!
Whatever 2 numbers you roll those are the exercises you do before rolling the dice twice again
As many rounds as possible, 1 round = 3 Get-ups + 2 exercises
Start each round with 3 Turkish Get-ups
If you roll:
1. DB Clean and Press x 15
2. Inverted Row x 15
3. Plank Pike x 15
4. Floor Wipes x 15
5. Star Jump Squat Thrusts x 15
6. Leg Raises x 15
http://www.youtube.com/watch?v=U8iPSo8vDPk
Thank you for sharing these innovative workout ideas. Keep them coming.
These exercises are very interesting and I just have a couple of questions and suggestions:
? These workouts seem to have a combination of resistance and bodyweight exercises. Are these workouts for resistance or interval training? I’m so confused about whether I’m doing a resistance or an interval (short burst cardio) workout.
?Can these workouts be used after doing a resistance training workout? Or would it be too much?
I don’t have resistance bands. I suggest you give alternative exercises so we can perform these workouts at home.
I also suggest that you inform us the proper techniques in performing these exercises for safety reasons such as avoiding back or joint injuries.
Thank you.
Thanks for sharing these two excellent workouts. Creative and interesting exercises, I would imagine that they combine to create a very thorough all body routine. Can’t wait to try them. Couple of questions, how many circuits do you recommend, and also what is a good alternative to using the stability discs as shown in workout B ?
Cheers !
AWESOME stuff, as usual! My clients / campers won’t know what hit them. We definitely think along the same lines. Keep up the GREAT work BJ!
Looks like a lot of real interesting moves! I like the way you incorporate an extra dimension to an already good exercise…like the band work with the pillar moves! Gonna have to try those! Keep up the good work.
As a martial arts instructor, I use everything you put out. With a ton omaterial to cover in just an hour long class, the S & C workouts make the best use of my time and get the kids really psyched up for the class.
Thanks BJ for all the great ideas and motivation. I appreciate you sharing so much with “us”! Continued success and blessings to you!
Great Blog and loads of ideas! I’m a proponent of Tabata (20:10) so would love to see some more e.g.s of that timing if possible.
Keep up the great work (please) – much appreciated!!
BJ
That back pillar chest press is a great idea. Will use that exercise in my camp next week
I love all the workouts you post! Great stuff! My clients appreciate the variety and look forward to class to see what new exercise(s) I have for them each day! Thanks.
Great ideas, as always! I’ve also been wondering what is a good alternative for the stability discs, as other posters have mentioned. Where can I buy a couple of those for myself?
Hey Jen,
thanks for the comment bud
how are things?
You can get the same stability discs we use at perform better at http://www.performbetter.com
A great substitute are sofa pillows- they allow for the same type of unstable surface to get that extra muscle activation- however, it’s not fun sweating on nice pillows
crank it!
BJ
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Thanks LeAnn,
Way to over-deliver to your clients by providing constant variety- provides better results and compliance due to continued fun and challenge
keep up the great work
crank it!
BJ
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ya man, that absolutely smokes the backside of the body and the offset loading to on side on the chest press really activated the core which fights for anti-rotation
a total body move within a total body workout… that’s what it’s all about
Thanks for the post David!
BJ
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yo Aaron,
your comment could not have come at a better time bro!
we launch ULTIMATE TABATAS on July 27th so the next several weeks are all tabata workouts baby- just filled a bunch of killer tabata workouts yesterday and many more to come
thanks for the suggestion and I know you’ll like what’s coming your way!
crank it!
BJ
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thanks much Emily!
it’s my pleasure to share the love of intense exercise- more to come, I promise
crank it and thanks for posting bud!
BJ
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Hey Mark,
cool bro, glad to hear we’ve been of help man!
I’d love to see a video of your martial arts students in action- please post one to the blog if you get a chance
keep cranking it!
BJ
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ya, campers eat this stuff up because they can feel their core working on nearly every movement within a total body workout… plus it’s so short (only 20 minutes) and then you’re done for the day
thanks for the comment and keep cranking them ang!
BJ
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Hey Alan,
Sofa pillows are great alternatives to stability discs, with the obvious downside that they aren’t easy to wipe sweat off of
Sand can also mimic stability discs a bit- but is obviously not as accessible
we do 20-minute circuits, 4 rounds of the 50-10 5 exercise circuit
any longer than 20 minutes and there are diminishing returns since we’ve found that maximal intensity can only be exerted for 20 minutes tops before clients pace and the workout becomes more aerobic in nature… which is NOT GOOD!
thanks for the post bro
crank it!
BJ
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Hey Adona,
see below for your answers
These exercises are very interesting and I just have a couple of questions and suggestions:
? These workouts seem to have a combination of resistance and bodyweight exercises. Are these workouts for resistance or interval training? I’m so confused about whether I’m doing a resistance or an interval (short burst cardio) workout.
we perform our resistance training workouts via interval training, particularly with the 50-10 five exercise circuit as demonstrated in the workouts above
I break down resistance training exercises to the classic squats, pushup, lunges, etc.
I break down body weight cardio exercises to the stationary running, jumping jacks, etc, these movements are more locomotive-based- of course you can always use traditional cardio modes like running, biking, etc.
In addition I use total body exercises like squats to presses and swings for some cardio interval workouts as well
?Can these workouts be used after doing a resistance training workout? Or would it be too much?
I would never workout with intensity longer than 20 minutes long-term- just isn’t necessary as short, intense, and focused sessions deliver optimal results without impairing recovery
I don’t have resistance bands. I suggest you give alternative exercises so we can perform these workouts at home.
resistance bands are very affordable, check out http://www.resistancebandtraining.com- never be afraid to invest in yourself my friend, you’re more important than any other expense you may incur on a daily basis
however, most of the movements that incorporate bands can be swapped out with dumbbells, if not just use another body weight exercise that emphasizes a similar movement pattern (e.g. horizontal push- push-ups can be substituted for band chest presses if no bands are available)
I also suggest that you inform us the proper techniques in performing these exercises for safety reasons such as avoiding back or joint injuries.
noted, we’ll see what we can do here
FYI- many of the videos demo a wide range of fitness levels performing the exact same workout but using different exercises for their current fitness level, so be sure to pay close attention to the differences used by many of my campers
I hope this helps
crank it!
BJ
Thank you.
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will do Kristy, thanks a million for your support
crank it!
BJ
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glad you like it Tyron
your workouts sound like a blast, keep up the great work
crank it!
BJ
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thanks, more to come!
BJ
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agreed- NOTHING beats incorporating total body exercises within total body workouts for maximizing results in minimal time!
Thanks for taking the time out of your busy day to post Laura, much appreciated bud
crank it!
BJ
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yo Travis,
thanks man- my campers get after it indeed!
glad to be of help and keep the crank going bro
BJ
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it’s all for you gentle ben… it’s all for you
we’re very excited here at WM to have a stud like you as a guest blogger, thanks for everything bro!
BJ
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give it a shot Kim- super tough but the greater the challenge the greater the reward!
crank it!
BJ
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thanks, I’ll show an upcoming video of a front pillar band pull-down.. another instant classic for ya
crank it!
BJ
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Curtis- you can bet on it my friend
how are things going bro? killing it as usual I hope!
BJ
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thanks mary for the support- it means a lot and we’ll keep throwing killer content your way as always
BJ
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better believe it Tiff!
switch up the exercises as much as possible to keep that body guessing and your mind looking forward to your training- this is crucial to long-term success
crank it and thanks for the comment bud!
BJ
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Nice stuff! It’s time for me to enter the 21st century and get some bands.
Going to try some of these exercises tonight to change things up a bit. Along with my new BC Dynamite, clients are going to be asking for more!
Thanks for being so giving!
Amir
ABSOLUTELY LOVE IT!
yep, bands are a must… nothing is more portable and versatile my friend
check out Dave’s bands at http://www.resistancebandtraining.com
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awesome Amir!
I’d love to see a video of your group in action, please post to the blog if you get a chance
crank it!
BJ
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Thanks Jody!
let us know how the workouts go
crank it!
BJ
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