Archive for the ‘workout muse’ 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 »

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 »

The Ultimate Holiday Survival Roundtable- Learn how to save your waistline this Holiday season…

Wednesday, November 5th, 2008

Some of us are dangerously on track for the typical 5-10+ lb weight gain that the average American faces during the post-Halloween months of November and December.

So what I decided to do was gather some of the best fat loss experts from around the world to do a no-holds barred holiday survival roundtable to help YOU save your waistline this holiday season BJ!

Click the link below to listen to this amazing F.R.E.E podcast where we spill the beans about the training and nutrition strategies that we have collectively used with thousands of people to maintain, if not lose, weight during the holidays:

Holiday Survival Roundtable Podcast

There is simply a ridiculous amount of f.r.e.e content here. You’ be crazy not to take advantage of it.

And please be sure to forward this link to any friends or family members to whom you feel may benefit from it ;)

Crank it!

BJ
www.WorkoutMuse.com

PS- The Ultimate Holiday Survival Kit is coming your way very soon. It will feature f.r.e.e workout and nutrition e-books to help you maintain your sexy this holiday season. And because we love you so much and are so very grateful for your loyal support, it’s on us ;)

PPS- If you are a trainer, please feel free to provide this link for the podcast to your list to help them get through this very challenging time for fitness ;)

Posted in fat loss, guide, holiday, kit, survival, weight loss, workout muse, workout music | No Comments »