About a couple weeks back, I received a request from one of our valued Workout Muse followers…

She asked me if I could devise a home workout for busy parents who are caring for children that have contracted the swine flu.

Though it is my biggest hope that this workout will NOT need to be used for this exact scenario and that everybody stays healthy, this workout works great in any home fitness scenario.

It’s a classic total body workout using only bodyweight-based exercises, so you can do it right in your living room just like I did in the video demo below:

Swine Flu Workout Using MMA Rockout Interval Training Music Powered by Workout Muse

1- Split Squat (L)- Regular or Rear Foot-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

2- Split Squat (R)- Regular or Rear Foot-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

3- Spiderman Push-up- Hands-Elevated, Flat, Feet-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

4- Side Pillar T-Spine Extension and Rotation (L)- Flat, Feet-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

5- Side Pillar T-Spine Extension and Rotation (R)- Flat, Feet-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

Then rest for 60 seconds and perform this 6-minute sequence up to 5x for 30 total minutes based on your schedule and current fitness level.

Stay tuned for the official launch of MMA Rockout next Tuesday, November 10th.

My buddy and combat conditioning expert Mike Fry and I will be sharing tons of hardcore MMA bootcamp-style workouts over the next couple weeks… so get ready to crank it!

MMA Rockout will feature an eclectic mix of circuit training and cardio interval workouts guranteed to break even the most advance, hardcore fitness junkies…

It features the following interval workout music soundtracks:

1.) 40-20 Circuit Training (as demonstrated in the video above)

2.) 45-15 Circuit Training

3.) 120-120 Cardio Interval Training

4.) 180-180 Cardio Interval Training

5.) Pyramid Intervals (my new favorite workout… wait until you see what Mike and I did with this bad boy!!)

Plus, you’ll be getting the MMA Rockout Bootcamp Workout Manual and a killer audio interview where I grill the grappler guru Mike Fry himself

One thing is for sure… these workouts certainly aren’t for the faint of heart!

Crank it!
BJ

Tags: home workout, interval training music, interval workout music, mma rockout, swine flu, swine flu home workout, workout muse

This entry was posted on Sunday, November 1st, 2009 at 1:28 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.