This past weekend, we held the first ever Workout Worldwide.
It was a MASSIVE success with over 50 remote locations worldwide performing the exact same workout at the same time with all net proceeds going to the American Heart Association (videos and photos to come).
I put together a killer 2010 Bodyweight Challenge Workout that left all attendees gasping for air with flushed faces and boogers coming out of their noses… it was TOUGH!
It was a 60-15 Ten-Exercise Circuit inspired by a recent men’s health article about The Spartacus Workout. Where the original workout involved dumbbells, this workout only requires your bodyweight, see below:
THE 2010 BODYWEIGHT CHALLENGE WORKOUT- From Workout Worldwide
- 60-15 10-Exercise Circuit followed by 2-minute rest
- Perform 3 total rounds
|
Exercise# |
Level I |
Level II |
Level III |
|
1 |
Speed Jumps- Toes Stay on Floor |
Speed Jumps- Feet Leave Floor Intermittent |
Speed Jumps- Feet Leave Floor Continuous |
|
2 |
0.5 Push-ups |
1.0 Push-ups |
1.5 Push-ups |
|
3 |
Stop and Go Squat- 4 s Hold |
Stop and Go Jump Squats- 4 s Hold |
Stop and Go Rotational Jump Squats- 4 s Hold |
|
4 |
Prone Posterior Chain Hold- T-Position |
Prone Posterior Chain Hold- W-Position |
Prone Posterior Chain Hold- Y-Position |
|
5 |
Spiderman Mountain Climber |
Spiderman Mountain Climber + Push-up |
Spiderman Mountain Climber + Explosive Push-up |
|
6 |
Single-Leg SLDL with Reach |
Single-Leg Prisoner SLDL |
Single-Leg Overhead SLDL |
|
7 |
T-Push-up Hold |
T-Push-up- Feet Wide |
T-Push-up- Feet Close |
|
8 |
Split Squat and Twist |
Reverse Lunge and Twist |
Forward Lunge and Twist |
|
9 |
Decrease Speed |
Upper Body Running |
Increase Speed |
|
10 |
Stepping Claps |
Slow and Small Jumping Claps |
Big and Fast Jumping Claps |
And here’s where it get really cool.
And here’s where the smartphone fitness revolution officially begins.
We’ve put together a custom 60-15 interval workout music mp3 soundtrack for this workout PLUS a demo instructional mp4 video of all of the exercises for all 3 fitness levels PLUS a Level 1, 2, and 3 follow-along workout videos that mixes the interval workout music with videos of the exercises before each set!!!
AND IT’S ALL SMARTPHONE COMPATIBLE and we’re giving it away to you today to jump-start your fitness for the New Year.
Simply click the links below (or copy and paste them into your browser):
2010 Bodyweight Challenge Workout Resources
60-15 mp3 Soundtrack: http://www.workoutmuse.com/WorkoutWorldwide/6015_WW.mp3
Demo/Instructional Video: http://www.workoutmuse.com/BootcampAutomator/WorkoutWorldwide2010.mp4.zip
L1 Follow-Along Workout Video- http://www.workoutmuse.com/BootcampAutomator/WW2010Level1.mp4.zip
L2 Follow-Along Workout Video- http://www.workoutmuse.com/BootcampAutomator/WW2010Level2.mp4.zip
L3 Follow-Along Workout Video- http://www.workoutmuse.com/BootcampAutomator/WW2010Level3.mp4.zip
Download these killer resources now and put them on your iphone or video ipod and crank it today and post on this blog if you were able to actually make it through the workout, ha ha!
If you don’t have a smartphone or video ipod, you can still view the videos on your computer if you have the right software.
And don’t forget where you first saw follow-along smartphone workouts before everyone else follows our lead 
Crank it!
BJ
PS- We officially launch BOOTCAMP AUTOMATOR the first week of February which features the digital monthly bootcamp training system that I hand over to my staff each month and it’s all smartphone compatible… so you can hand it right over to your staff too
PPS- We officially launch WORKOUT AUTOMATOR the first week of March which features monthly bootcamp-style follow-along workouts designed by yours truly and it’s all smartphone compatible… follow-along DVD’s are so 2009, ha ha!
Tags: bootcamp automator, interval training music, interval workout music, smartphone fitness revolution, workout automator, workout muse, workout worldwide
Freaking Genius Bj! You are cranking it No joke!
Awesome workout! I love the progressions, but where is the download for the mp3?
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I’m sooo freakin stoked for Bootcamp Automator!! I know it’s going to be killer!
John
having trouble seeing the link for the music track download – can you share again? I see the video links.
BJ, this is amazing stuff bro! Can’t wait until the launch. Workout Worldwide was a huge hit and thanks for all you and Noami did to make this event possible. I’ll be sending vids and pics soon!
Get after it!
Mike
BJ, you continue to impress. Terrific job of making a difference in the world AND creating the future of fitness. The Smart Phone Fitness Revolution is HERE!
This is great!! I can’t see the link for the audios but got the video demos thanks! Let me know where we can download the audio since we can’t see the link Awesome work BJ
sorry about that- just added the link to download the audio mp3 soundtrack above
glad you guys liked it! be sure to post a comment to this blog if you made it through the workout, ha ha!
crank it!
BJ
Mike the pleasure was ours… the next event will be bigger and better baby… get ready!
crank it!
BJ
I’m not a trainer …just an average Jane from Milwaukee now living in Florida.BJ I worship you..you are so awesome. Often I have to accompany my husband to Miami to hang with his family. I’m always sitting there with my thumb up my….wishing I was home because of the missed workouts. NO MORE!! THE VIDS ROCK A**! I usually take my kettlebell but they usually look at me stupid . This is perfect and it won’t scare everyone who thinks the weight limit for girls is 10lbs. ( my old girl is 50lbs and I can single arm snatch her after a high pull assist or two) You are a god and keep that good stuff coming….especially the kettlebell stuff. Will you sell vids on i tunes? How will this new package work for lay person consumption ?
There is no audio download!
The mp3 zip isn’t extracting properly because of the colon in the file name “60:15_WW.mp3″
Thanks so much for the video and mp3 links! The Level I bodyweight exercises are great for someone who is starting out (except that spiderman move! it will be awhile before I can do that!) as well as for someone who lives in an upstairs apartment that doesn’t want to disturb the downstairs neighbor!
Absolutely amazing stuff! When do you ever find time to sleep?
Love the info keep up the good work and I can’t wait for the bootcamp automator!!!
ya, I added it mid-day yesterday after I realized I forgot to add it… check back up at the post to get it
BJ
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Hey Bel,
The link works fine on our end, but here’s an alternative you may try, hope this works better:
http://www.workoutmuse.com/WorkoutWorldwide/6015_ww.zip
also- simply perform a push-up hold only until your ready for the spiderman climber
crank it!
BJ
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Hey Ron,
sorry about that… it’s posted in the blog post above… added it mid-day yesterday, my bad!
Crank it!
BJ
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BJ, you continue to impress and inspire the industry. Workout Worldwide was an incredible opportuinity for trainers to take it to the next level. The workout was great, the audio track was energetic, the participants loved every minute of it, and it only gets better!
thank you Greg… this will be perfect for the corporatebootcampsystem.com
crank it!
BJ
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Janel.. you are too kind!!
Workout Automator will be geared for fitness consumers (where Bootcamp Automator is for fitness pros).
It will provide follow-along workouts (just like the above Level 1,2,3 vids from workout worldwide).
Make sense?
Crank it!
BJ
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Hey Bud! You’re a machine…I don’t think you sleep that much either!
I’m also having trouble with the extraction of the 60/15’s. Would love to have it by tonight to do in class! I’m getting an error. I also tried the link that you posted above but got the same message.
Any suggestions?
Thanks! Have a good one.
Anxious to get the soundtrack, but I’ve tried both links, neither worked!
HELP!!!!!
here’s another link:
http://www.workoutmuse.com/WorkoutWorldwide/6015_ww.mp3.zip
hope this works for ya, crossing my fingers
BJ
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BJ
Do you have an app in development for Blackberry?
Steve
hey steve,
it’s on our to do list once we make all final upgrades for versio 1.0 for iphone.. stay tuned
BJ
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Yikes! I’ve tried all 3 links but keep getting an error. When I hit extract, it says
” Windows could not complete the extraction. The destination file could not be created.”
The 3rd link said the page no longer existed.
Hey Julie,
see below for a complete technical FAQ:
Technical FAQ
What is a Zip file?
Zip files are compressed archives. The term “Archive” in this context means that the file may contain one or more files, or even folders, much like folders on your hard disk. “Compressed” means that mathematical techniques have been used to reduce the space needed to store the files, so that the size of the archive may be much smaller than the size of the files it contains.
In short, Zip files are a space-saving way of storing single files or groups of related files.
Files in a Zip archive will decompress to exactly their original state. This is called “lossless compression.”
Zip files are used because they take up less space to store, and take less time to send or download. They are also a very convenient way to package and send groups of related files. However, the files must be extracted or unzipped from the archive before they can be used. Although some Zip / Unzip applications make it look as though you can open a file directly from a Zip file, in fact they must extract a copy of the file to a temporary storage area and open this temporary copy. Windows cannot open a file or run a program directly from a Zip file.
Opening a Zip file
If you’re using Windows XP, then your operating system has built-in support for Zip files. They are described as “Compressed (zipped) folders.” Just double-click on a Zip file and it will open in Explorer, just like a folder. Double-click on a file inside the compressed folder and you may be able to open that too (but really, Windows has extracted a copy of the file to another location and is opening that, as described above.) But if you right-click on items in a compressed (zipped) folder, you’ll notice that the same options don’t appear on the pop-up menu. This shows that it is not a real folder.
If you’re using Windows 95, Windows 98, Windows Me, Windows NT or Windows 2000 then you’ll need to install a special application to open Zip files. The application that is usually recommended to use is WinZip. WinZip became popular because it was the first ever Zip / Unzip utility for Windows. But with each new release it has become bloated with features and options that most people never use. Many people are totally confused by it.
Open Zip files in Microsoft Windows
To open Zip files in Windows, we recommend BitZipper 2009. It’s much more powerful and versatile than WinZip, yet it’s also easier to use. BitZipper 2009 is an archive manager that lets you open not only Zip files but 30 other popular compressed and encoded file formats. It can create archives using most of these formats too, and it’s also a fast and flexible backup tool.
BitZipper 2009 has a Wizard interface making it ideal for novice users with no experience of working with compressed files. It also has a Classic interface (shown right) for more experienced users. BitZipper 2009 is a solid and stable application that can handle the largest Zip archives without crashing, something the built-in Zip support in Windows often can’t do!
BitZipper 2009 runs on Windows 2000, XP and Vista.
* Find out more about BitZipper 2009
* Download a trial version
An alternative Windows program that can open Zip files is Alpha Zip.
Open Zip files in Apple Mac OS X
Stuffit lets you open .Rar files on a Mac. If you use an Apple Mac then you can use Stuffit to open Zip files. Stuffit is one of the most long established Mac utilities. It gives you a complete set of tools for opening and creating the many and various types of compressed archive that you may come across on the Internet.
StuffIt can open Zip files, Rar files, Tar files and 27 other different archive types. It includes a “Quick Look” feature that lets you look inside archive files without opening them.
You can use StuffIt to create archives in the most popular formats as well. You can use compressed archives to save space on your hard drive or to compress MP3s, PDFs, photos and other files into convenient archives to send to friends and colleagues.
* Find out more about / Download StuffIt
Stuffit requires Mac OS X 10.4 or higher.
For an alternative program that can open Zip files on a Mac, we recommend iArchiver.
PDF File Info
For information on opening a PDF file on a Mac or a PC please go to Adobe.
Mp3 file and player Info
Please refer to the “Help” menu on you mp3 program of choice for information on importing mp3 files, adding them to your mp3 player or burning them to a CD.
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This looks scary!!! will try it out tomorrow!!!
Windows does not allow “\ / : * ?”(and some other symbols) in file names. Using XP’s default unzip routine resulted in a message stating the file was blocked. Using WinRar (evaluation copy), resulted in a file named “60″ with a size of 0 bytes. If I had the full copy of WinRar, I could have tried to rename the file before extracting it.
Below is the solution that finally worked for me.
How to get the mp3 link on a Windows system (Using Firefox browser):
1. Go to the link in the posting, the one that ends in “mp3″.
2. Right-click and choose “Save Link as…”
3. In the filename field, change “zip” to “mp3″ 6015_ww.mp3
4. Navigate to the folder where you want to save the file, and click save.
5. Double-click the mp3 file to play it.
NOTE: I played the file using VLC (videolan). It still displays as “60:15_ww.mp3″ in the header, but at least it plays.
Holy smokes – Spartacus rocks!! (downloaded, unzipped, played perfect).
Original mp3 – still no luck (same issues as everyone above).
Outstanding work, BJ.
thanks Curtis, nice to hear from you
please reference the tech FAQ i just posted, I hope it help!
crank it!
BJ
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hi guys, awesome workout!!
I am having problems extracting the mp3 soundtrack files. I am running windows xp. Does anyone have any ideas? i have tried all the above suggestions.
Thanks
Hey Tanith, please email support@workoutmuse.com and we’ll be happy to help figure this out with you the best we can
crank it!
BJ
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I have tried everything to open the videos and mp3 and still can’t get it opened. I am using XP as well, any ideas?
Thanks!