High-Intensity Interval Training (HIIT) Workout Music Powered by 30-30 Mayhem
Tomorrow I will be presenting on various business and training topics regarding the operations of fitness boot camps at the first ever BOOTCAMP BOOTCAMP in Louisville, Kentucky.
One of my training presentations tomorrow is called “How to Supercharge and Automate Your Camps with Workout Muse”. I am going to be literally going through my proprietary group training system step by step to teach trainers around the globe how to start running safe and effective bootcamp workouts TODAY!
One of the highlights of the presentation will be when I reveal the first ever timed sets periodization model ever brought to group exercise. The simplicity of this periodization scheme is where the brilliance lies.
Essentially, every 2 weeks of training I alternate between longer duration work sets with shorter rest periods and shorter duration work sets with longer rest periods.
More specifically, I alternate been 50-10’s and 30-30’s in a five-exercise circuit format and I have outlined the differences below:
- Fat loss, endurance, and conditioning emphasis
- Moderate Intensity Exercise Selection: Lighter loads and less advanced exercise variations
- Goal of 20-25 reps/set
- Better suited for exercises requiring minimal set-up and transition time
- Better suited for stability/balance exercises and combination movements requiring more time-under-tension
30-30 Mayhem (COMING SOON IN LATE SEPTEMBER!!!)
- Strength, power, and hypertrophy emphasis
- High Intensity Exercise Selection: Heavier loads and more advanced exercise variations
- Goal of 6-15 reps/set
- Better suited for exercises requiring more elaborate set-up and transition time
- Better suited for elasticity/plyometric exercises requiring less time-under-tension
Below is a great 30-30 workout we just did in our Get Sexy Boot Camps in Milwaukee, WI that requires only a single dumbbell:
30-30 Mayhem Interval Workout Music- You will alternate between 30 seconds of work and 30 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute workout:
1- 1-Arm DB Squat to Press
2- 1-Arm DB Curl to Press
3- 1-Arm DB Split Squat Variation
4- 1-Arm DB Swing
5- Weighted DB Side Pillar Hold
30-30 Mayhem Latin Workout Music with a NEW Female Voice!!!
Remember, the greater the intensity, the longer the recovery period. And the better you get at the 30 s work sets in the 30-30 Mayhem, the better you will get at the 50 s work sets in Bootcamp Dynamite and visa versa- it’s really that simple.
My bootcamp interval training periodization scheme is second to none for preventing plateaus and supercharging your training. For more advanced trainees and groups, you can even alternate between these templates every couple of workouts. But I have found it’s best to go 2 weeks at a time for beginner and intermediate groups, especially for boot camps that have new trial members on a monthly basis that simply WILL NOT be ready for the high-intensity nature of 30-30 interval training music workouts.
I will be elaborating more on this periodization scheme in the bonus content of the upcoming 30-30 Mayhem product due in late September.
In the meantime, please feel free to ask any questions you may have about this system by posting a comment to the blog below 
Crank it!
BJ
PS- For more info on 50-10 interval workout music, please click the link below:
Best Group Exercise Music
PS- Stay tuned for the official launch of 30-30 Mayhem in the weeks to come
Tags: 30-30 mayhem, fitness bootcamp periodization, high-intensity interval training, HIIT, interval training music, interval workout music, latin workout music, workout muse
Hi from Costa rica!! i love ur posts and emails! Two questions: 1. when are u going to have individual music sets for 30-30 available? i purchased the continous reggaeton one..but would be interested in getting at least one 30-30 and 50-10
2. In this 30-30 wkout u post here. when are u supposed to switch arms? after the first complete round? should u do just 4 so u are working both arms the same? or how should it be done.
Thanks!!!
Thanks for the great info, BJ! Just for clarification – you do 2 weeks of all 50/10 workouts, and then 2 weeks of all 30/30’s? If so, how often do you change up the exercises within each two week period?
Great workout! I’ve had to miss boot camp all week (I’m really boycotting it because you’re not there… Lol!
just kidding) due to an intense interview schedule.
Trying to accomplish a perfect 50/10 at home can be difficult if one doesn’t have all of the equipment needed. That’s why this one is perfect – one dumbbell is all it takes, and you don’t need a lot of space for movement.
I’ll be trying it out today – except with the 30/30 sprint (not the same as Mayhem, I’m sure).
Hope all is going well at BOOTCAMP BOOTCAMP!!
Laura,
I probably shouldn’t speak for BJ – but as one of his campers, I can tell you firsthand that in 6 month’s time, we have NEVER had the same workout twice!! There are way too many combinations:) It’s awesome.
In his 2 weeks of 50/10’s, and 2 weeks of 30/30’s (correct me if I’m wrong, BJ), I cannot recall doing the same exercise more than twice, if at all. If it is the same move, he varies it up with different arm/leg positions. So, if we have a push-up to side pillar one day, we then have an alligator or spiderman push-up the next.
If BJ has managed to sneak two Monday programs in a row with the same 5 transitions (like the one above), I’ve never been able to tell, simply because of that.
Thanks so much, Rebecca! Glad to have the clarification!
hope the job interviews went well rebecca!
thanks for the post!
BJ
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Hey Rebecca, you sound like a trainer, ha ha
correct we switch up the exercises each and every workout no matter what the interval template
Laura, we also throw in change-up workouts like tabatas, continuous 30’s, etc. from time to time, but I am really liking the 2 weeks of 50-10’s to 2 weeks of 30-30’s periodization, it’s pretty slick, make sense?
crank it!
BJ
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Hey Steph,
we’ll most likely have individual buys for the 30-30’s in the coming month or so
correct, we switched arms on the subsequent round so that each arm had 2 work sets out of the 4 total in the 5-exercise circuit that lasted 20 minutes, make sense?
thanks for the post
crank it!
BJ
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Hey Tod,
We only do 20-minute workouts book-ended by a warm-up and cool-down
I could never envision a scenario where anybody could effectively train at a high-intensity past 30 straight minutes if they are truly going out and not pacing themselves
Since the start of Workout Muse I have never done a workout without, both personally and for my campers and I never will again
crank it!
BJ