Today I’ve got a great outdoor total body circuit training workout:

1- Suspended Fallouts

2- Suspended Rows

3- Suspended Single-Leg Squat Jumps (switch legs half-way)

4- Kettlebell 2-Handed Swings

5- Jump Squat + Free Band Chest Press Combo

The best interval training music for this would be:

For more Fat Loss/Conditioning/Endurance Emphasis: 50-10 Five Exercise Circuit available at www.bootcampdynamite.com.

For more of a Strength/Lean Muscle Gain Emphasis: 40-20 Five Exercise Circuit available at www.workoutmuse.com/grapplersgym

The 40-20 interval workout music allows for heavier loading and greater intensity which in turn means more afterburn (EPOC) and thus more post-workout calorie and fat-burning. In addition, the 40-20 soundtrack also generates a greater muscle building stimulus than longer duration work sets.

Furthermore, you can also incorporate more complex movements with a greater set-up and transition time due to the extra recovery time between movements.

However, the 50-10 music interval training soundtrack allows for greater training density (work accomplished in a given time frame) which will burn more calories and create a more optimal belly fat-burning stimulus during your workout.

In addition, you will maximally improve total body anaerobic conditioning and endurance. It also works better for exercises with a stability/control emphasis (e.g. pillar stability holds) and total body/combination movements (e.g. squat thrust to curl to press) which require a greater work set duration in order to get enough reps for best results.

Lastly, 50-10’s work better for group exercise classes and boot camps as the workouts end sooner and cater to the busy profession. There is also less “stand-around time” and campers prefer to keep things moving and burning

Remember- there is no best interval besides the one you are currently NOT doing!

I frequently alternate between both of these interval workout music tracks (and tons of other interval tracks like the Continuous 30’s Circuit) to keep my workouts fresh and fun and to prevent dreaded training plateaus.

The cool thing is that when you get better at the 40-20 you get better at the 50-10 and visa versa. It all works, but nothing works forever.

I have found the key to never hitting a plateau is not only to switch up your daily exercises every couple of workouts but to also move to a different interval training template every 4-12 weeks based on your training age (advanced trainers are best suited for more frequent change-up).

Crank it!

BJ

PS- Please feel free to share your thoughts by posting a comment to this blog post, thanks!

Tags: boot camp dynamite, circuit training, interval training music, interval workout music, total body workout, workout muse

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