Archive for the ‘exercises’ Category

Kettlebell Workouts for Fat Loss!

Thursday, November 20th, 2008

One of my favorite training tools is from Russia with love:

KETTLEBELLS

They offer a unique twist on dumbbells that can add some much needed variety to your training routine.

It’s also the best tool for my favorite fat loss exercise: SWINGS

Check out some great circuit training

5-Minute Total Body Fat Burning Workout#1- Kettlebells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg KB Swings
2 Push Dynamic Back Pillar + 1-Arm KB Chest Press
3 Single-Leg KB Step-ups
4 Pull KB Alternating Rows
5 Core KB Alternating Rotating Extensions

5-Minute Total Body Fat Burning Workout#2- Kettlebells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg 1-Arm Overhead Squat
2 Push KB Single-Leg Shoulder Presses
3 Single-Leg KB Alternating RDLs
4 Pull KB Single-Leg Bicep Curls
5 Core KB Side Bends

Crank it!

BJ

www.WorkoutMuse.com

PS- If you are a trainer, coach, or instructor looking for music interval soundtracks so that you can crank it with kettlebells for your boot camps or corporate fitness programs, check out:

www.WorkoutMusePro.com

Posted in bootcamp, bootcamps, circuit training, exercises, fat loss, interval training, intervals, kettlebell, kettlebells, swings, workout muse, workout music, workouts | No Comments »

Total Body Fat Loss Circuits with Dumbbells

Thursday, November 13th, 2008

You simply cannot beat dumbbell exercises for portability and convenience!

I recommend that ladies use 8-15+ lbs hex dumbbells and guys use 15-30+ lbs dumbbells with the following total body fat loss circuit training workouts:

5-Minute Total Body Fat Burning Workouts- Dumbbells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg DB RDL
2 Push DB T-Push-ups
3 Single-Leg DB Rear Foot Elevated Lunges
4 Pull DB Push-up Rows
5 Core DB Diagonal Overhead Chip


Exercise# Exercise Category Exercise Variation
1 Double-Leg DB Braced Core Squat
2 Push DB Alternating Split Stance Shoulder Press
3 Single-Leg DB Single-Leg Good Mornings
4 Pull DB Alternating Split Stance Curl
5 Core DB Reach and Rotate Side Pillar


Link
Crank it!

BJ

www.WorkoutMuse.com

PS- The Ultimate Holiday Survival Guide is coming MONDAY!!! It will feature workout and nutrition e-books and a 50-10 holiday themed workout muse audio interval mp3 soundtrack so you can press play to listen and lose fat fast with these great circuit training workouts!

What’s the best part?

IT’S FREE!!!

Posted in boot camps, bootcamp, circuit training, dumbbell, dumbells, exercises, fat loss, interval training, intervals, weight loss, workout music | No Comments »

Bodyweight Exercises- Classic Circuit Training Workouts For Fat Loss Using Your Bodyweight ONLY!

Tuesday, November 11th, 2008

Last week I showed you how to build the ultimate circuit training workout for rapid fat loss…

Today, I’ve got 2 done-for-you circuit interval workouts using bodyweight exercises ONLY!

These 2 workouts are contain the foundational bodyweight exercises that all of my boot camp clients master to look better naked fast, enjoy ;)

5-Minute Total Body Fat Burning Workouts- Body Weight

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg Hip Extensions
2 Push Push-ups
3 Single-Leg Lunges
4 Pull Rows
5 Core Front Pillar Hold

Bodyweight Workout A

Bodyweight Workout B

Crank it!

BJ

www.WorkoutMuse.com

PS- If you are a trainer looking for the 50-10 audio interval training mp3 soundtrack so you can automate workouts liked these for your boot camps with a simple click of a button, then check out www.WorkoutMusePro.com

Posted in bodyweight, bootcamp, bootcamps, circuit training, exercises, fat loss, interval training, intervals, workout muse, workout music | No Comments »

Rage Against The Machine: How To Use Bodyweight Cardio Exercises To Burn Belly Fat and Lose Weight Fast!

Wednesday, October 29th, 2008

I received a great question from one of my Rapid Fat Loss Cardio customers the other day.

8 years ago she broke her tailbone, and though she’s been loving the shorter, more intense interval workouts, sitting on a spin bike was bothering her booty a lot.

So, I sent her the following 2 videos showing great low-impact, equipment-free cardio exercises to use instead, so check them out:

Body Weight Cardio Interval Workout A- 20-10 Tabatas

Body Weight Cardio Interval Workout B- 20-10 Tabatas

Now, let’s take this a step further…

For the longest time I have believed that running sprints was an unparalleled fat loss exercise for interval workouts.

But over the past year I have seen equal or better results for both myself and my clients by substituting total body strength exercises for running.

Let’s take a look at a classic example of total body strength exercise taken from QUICKIE Workouts Vol. I- One Exercise Workouts:

The squat to row is a total body exercise, just like running is, but WITHOUT THE IMPACT on your joints!

In fact, if you look closely, the squat to row is a essentially like a rowing machine that’s made more effective by being able to perform the exercise standing vs. seated! Plus you’ll save a thousand dollars by using the band instead…

So if you are looking for safer, lower-impact alternatives to running (or using machines for your cardio interval workouts), then be sure to use the suggestions I gave today ;)

Crank it!

BJ

PS- The special LIMITED-TIME introductory offer for QUICKIE Workouts Vol I: One Exercise Workouts featuring 79 unique total body workouts involving only a single exercise, EXPIRES Thursday (tomorrow) @ 11:59 pm US EST. If you haven’t downloaded the FREE “try before you buy” e-book, then be sure to do so ASAP by clicking the link below:

CLICK HERE FOR ONE EXERCISE WORKOUTS

Posted in bodyweight, burn fat, cardio, exercises, fat loss, interval training, intervals, lose weight, rapid, tabata protocol, tabatas | No Comments »

5-Minute Gut Blaster Workout

Friday, October 24th, 2008

I am a huge fan of pillar training.

It’s essentially a step up from core training as pillar training involves the shoulders, hips, AND core.

This week I gave all of my boot camp clients a killer 5-minute abs finisher involving pillar combination exercise… THIS WILL DESTROY YOUR ABS!

Here’s the workout and companion video demo:

3-Way Dynamic Pillar- Perform 5 reps/way = 1 Round. Perform Max Rounds for Time in 5 Minutes

Only rest when you absolutely have to by taking short 5-20 s rest periods when form or technique begins to falter.

Due to the constant switching of pillar movements you are able to continuously work your abs for straight 5 minutes… well, to the best of your ability ;)

Alright, have a great weekend, and be sure to smoke those abs with this 5-minute quickie!

Crank it!

BJ

PS- If you like this workout, then you will LOVE “One Exercise Workouts,” featuring 79 total 5-10 minute fat burning workouts that you can do anywhere. It launches Monday, so stay tuned for a special limited time offer coming your way for next week only ;)

Posted in abs, circuit training, core, exercises, workouts | No Comments »

One Exercises Workouts To Burn Belly Fat and Lose Weight Fast!

Wednesday, October 22nd, 2008

Today I want emphasize the revolutionary concept of combination exercises.

Essentially a combination exercise is where you take one exercise and combine it with one or more exercises (thus the name).

For example, let’s say you are doing a dumbbell lunge to work your lower body.

Well if you added a curl to press at the end of each lunge, you would supercharge this exercise form a lower body exercise to a TOTAL body exercise.

That means more muscles worked and more calories burnt which in turn means a greater metabolic boost and greater fat loss.

Now the coolest thing about combination exercises like the dumbbell lunge+curl to press is that all it takes is one of these total body exercises to give yourself a complete total body workout!

Click the link below to see some of our favorite combination exercises, including the dumbbell lunge+curl to press:

By using total body exercises in your total body workouts you will get better total body results ;)

Crank it!

BJ

PS- I was going to launch the ONE EXERCISE WORKOUTS using these total body exercises this week, but frankly I came up with a couple more ideas that I just had to put into play, so check out this video above for now to keep yourself busy until this Monday when it will be ready for you baby!

Posted in burn belly fat, combination, exercises, fat loss, lean muscle gain, lose weight, total body | No Comments »