Traditionally interval training consists of alternating between bouts of maximum effort (know as the work period) and bouts of active recovery (known as the rest period).
However, some of my favorite interval workouts are ones that involve consecutive work sets with ZERO rest.
I call this CONTINUOUS (enter length of work set HERE) Circuit.
This is an advanced interval training protocol, and it accomplished several things:
1.) Maximizes work output in minimal time if you alternate between non-competitive exercises: upper body push and pull, double-leg or single-leg lower body, knee or hip-dominant, core, cardio, etc.
2.) Maximizes local muscular endurance and time under tension for competing exercises that work the similar movement patterns/areas of the body (e.g. alternating between different push-up variations)
3.) The best interval protocol is the one you have done for a while, if ever- mixing it up with continuous work sets will be a great stimulus to prevent or break through plateaus!
Check out an amazing abs workout using the continuous work set format below:
Continuous 30’s Circuit Powered by Workout Muse Interval Training Music
Station#1
1- L Side Pillar Variation
2- R Side Pillar Variation
Station#2
1- Stability Ball Push-up Variation (hands on ball)
2- Stability Ball Push-up Variation (feet on ball)
Station#3
1- Kettlebell Burpee Variation
2- Stationary Running Variation
Station#4
1- Ropes- Split Stance Up-Down Waves (left leg forward)
2- Ropes- Split Stance Up-Down Waves (right leg forward)
For more info about the CONTINUOUS 30′S CIRCUIT with Reggaton Interval Workout Music as demonstrated in this video, CLICK HERE!!!
Crank it!
BJ
PS- What are some of your favorite off-the-wall or alternative interval training templates? Please be sure to share by posting a comment to this blog post below… heck, we might even consider making a track for it if we like it 
Tags: abs workout, circuit training, interval training music, interval workout music, interval workouts, reggaeton workout music, workout muse
Hey Bj just wanted to show you a video if one of my classes with workout muse 30/30 it just so happens that i turned it up a notch and did it with ZERO rest so this is perfect for this blog post!
Let me know what you think and im glad that im now on the bus oh thanks for posting my comments the other day!
http://www.youtube.com/watch?v=cnMgRCRaliA
Dave Lee
Yo man the energy you put out, that is not by accident I meet people in Milwaukee mention your name and your camp and they’ve heard of you. Good job by you BJ you are doing it bro. Oh by the way, you gave me a progression at that kettlebell burpee too. Turn that sucker right into an vertical pull, upright row for another count baby! Thanks man.
great video David, thanks for sharing man!
you’ve got a pumping group there… keep up the great work
crank it!
BJ
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I appreciate that Benson
Ya man, tons of kettlebell burpee variations- you can a high pull, a clean, a snatch, move into a lunge variation, and of course you can add a close-grip push-up at the bottom of the movement… what I love the most about the kettlebell burpee is that the elevated position and handle allows for better form than the floor alone but has the ability to be any total body exercise you want!
crank it!
BJ
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Hey BJ,
This is one of the best video I have watch and will incoperate in my work out routine. I will also try this for 2 months (weekends not included)after which I will publish my results.
There are a lot of people who want to loose their belly fat however dislike running so this is ideal.
Keep on doing what you do best.
Keep on sending and I will keep on working out. (Smile)
Thanks
Ironically, in my classes yesterday we did two 10-minute continuous work sets. 3 exercises for reps (rarely do that) – complete as many rounds as possible in 10 minutes. Rest for about a minute and do it again with 3 different exercises.
This is a great format for beginners to learn the moves, while your veterans can test their will and hammer out as many sets as possible. Everyone wins!
Great stuff as usual BJ!
Have Faith & Take Action!
Justin Yule
Love it Justin!
I’m a big fan of modified EDT as you can tell from our CONTINUOUS WORK soundtracks in the original WORKOUT MUSE PRO product.
Though it’s not as fun for the client as classic interval circuits… it’s a simple, brain-dead way to set-up a brutally effective workout that allows the client to avoid failure on any exercise by performing max rounds for time with submaximal rep tasks (e.g. 10 reps for a 20-rep max for squats and push-ups, get as many rounds as you can into 10 minutes).
Topher and I are thinking about making some more CONTINUOUS WORK soundtracks, so stay tuned
will do Pam, way to get after it
crank it!
BJ
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great workout!!!
I think I am more impressed that you seem to remember each and every person in the rooms name !!!
seriously BJ i love what you’re doing
keep it up !!!
peace,
kevin
thanks Kev!
I’m bad with names… so I need to learn by association and once I get them, I don’t forget them
thanks for the support!
BJ
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This is a suicide workout!