Posts Tagged ‘30-30 mayhem’

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Best Fitness Equipment

Wednesday, October 28th, 2009

My 3 Favorite Bootcamp Training Tools

Notice How None of this Stuff is On My List!!

Notice How None of this Stuff is On My List!!

By BJ Gaddour, CSCS, YFS

Below is a list of my top 3 equipment additions to your bootcamp-style workouts that will take your workouts to the next level. Please note that not only do I use these training implements, but I am also certified in doing so. Trust me, you may think you know how to use these tools, but you have no idea so learn from an expert to maximize their utility and to keep your campers safe:

1.) Fitness Bands

Fitness bands are simply one of the most portable and versatile training tools on the market today. Not only do they provide a full spectrum of pulling exercises like band rows to complete your balanced today body workout template, but they can me be used for presses, squats, locomotion drills, and a lots of great rotary core movements. Plus, bands provide for a host of partner training exercises that help your campers build relationships and have more fun at each workout.

Look no further than Dave “The Band Man” Schmitz, the world’s leading expert on resistance band training, for all of your fitness band needs. You can learn more about Dave and his RBT Certification by visiting www.ResistanceBandTraining.com. (more…)

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Great Butt Workout to Prevent ACL Injuries

Friday, October 16th, 2009

rbt1

Resistance Band Interval Gluteus Medius Training with Workout Muse

By Dave Schmitz

There is no question in my mind that weakness of the Gluteus medius leads to the following overuse syndromes or acute injuries…

  • ITB Syndrome
  • Patellar Femoral Syndrome
  • Posterior Tibialis Tendinitis
  • Plantar Fasciitis
  • Greater Trochanteric Bursitis
  • Mechanical low back pain (Facet joint DJD)
  • Discogenic Low Back pain

…And I also feel it’s a huge player in ACL injuries, especially in the female population.

I recently started working with a local girls basketball team and after 1 week, I knew I had to implement a more effective glute medius training program.  The problem is I also need to get these ladies in shape in ONLY 6 weeks.

One of the Solutions…. Reactive Resistance Band training in the frontal using Lateral shuffles, lateral hops and Workout Muse 30-30 Mayhem

The girls love it; it cranks up their heart rate and rocks their butt in the lateral plane.

Best to use 2 linked up bands in partners to train this or as a station set up in the gym.  Trust me when I say, the girls are going to be doing this all season and wait until I show you how they are going to get their trunk activated at the same time.  (Stay tuned)

Interestingly, my Boot Campers love it as well because they are always looking for ways to tighten up the trunk and butt.

Good Luck and Keep Training beyond the contraction everyone ;)

Dave “the band man” Schmitz

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rbt2Dave Schmitz (physical therapist and CSCS) is the resistance band training innovator when it comes to creating functionally based band workouts.  His newly released Partner Band Training DVD and Fitness Band Boot Camp is a must if you want to turn your boot camps into a high energy band training experience using workout that are not only challenging but also allow your clients to improve their movement skill automatically.  Want to rock your Camps, get RBT implemented.   Additional bands and resources are available at www.resistancebandtraining.com

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International Chest Day REVAMPED!

Thursday, October 1st, 2009

Build A Chest to be Proud of with Workout Muse!

TylerEnglishPro

By Tyler English of Farmington Valley Fitness Bootcamp

If I were to say to you today is “International Chest Day” would you know what I am talking about?

I am pretty positive most of you know EXACTLY what I am talking about!

“International Chest Day” is Monday in every single gym or health club in North America and probably the World. I am not sure the reason men must fight over the flat bench on this chest building day most of us refer to only as Monday.

There is this fear most men have that if that if they don’t work their chest on Monday, that it won’t grow or something! You can compare this fear most of not training your chest on Monday to the men who refuse to change their workout music from the mullet filled days of the 80’s to something like Workout Muse’s Interval Training Music! I guess the sounds of the 80’s while on the bench press bring them back to their “glory days!”

“International Chest Day” is something we all were guilty of it at some point in our life. Yes, it’s true even I was guilty of working my chest on Monday’s until I saw “the light.” (more…)

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Undulating Periodization for Fitness Bootcamps!

Sunday, September 27th, 2009

Undulating Periodization Model for Boot Camps!

By Ryan Ketchum of Bloomington Fitness Bootcamps

FORCE_FITNESS

I know that BJ recently wrote an article on how he progresses his campers with an awesome and innovative periodization program using the 50-10 Bootcamp Dynamite interval workout music tracks and the new 30-30 Mayhem interval training music tracks. I think that this is an awesome way to help your boot campers see some great progress without plateauing!

I have recently been experimenting with using an undulating periodization model within our boot camps. Undulating periodization changes the rep ranges you are seeking to hit within your workout each workout. Our undulating periodization model uses the 50-10, 30-30 and 20-10 Ultimate Tabatas tracks each week to keep the boot campers bodies guess what is coming next.

We rotate three workouts through for four weeks of boot camp and then the movements and exercises change for the next four week session of boot camp. For each movement or exercises there are at least 3 progressions and regressions. This allows us to accommodate our brand new trial members and also give our veterans the punishment they need to see awesome results even after months and months of training!

Our program is set up so that Day One of each week uses a bilateral hip dominant movement, horizontal upper body push, horizontal upper body pull, unilateral quad dominant, and a core/cardio/combination movement. (more…)

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Burn Over 500 Calories in 20 Minutes!

Friday, September 25th, 2009

Burn Over 500 Calories in 20 Minutes… and Elevate Metabolism for up to 48 Hours Post-Workout

I recently read a new study from University of Southern Maine that used a more accurate method to estimate caloric burn from weight training than had been used previously.

These researchers pointed out that a weight training circuit burned 71% more calories than originally thought. In fact 8 minutes of weight training burned somewhere between 159 and 231 calories which breaks down to about 20-28 calories per minute!

What’s the best part… this wasn’t even a program designed for fat loss!

ENTER 30-30 MAYHEM POWERED BY WORKOUT MUSE BABY!

interval workout music

Below is a killer high-intensity interval training total body strength circuit that’s fat loss focused and it will have you burning 500 calories or more in ONLY 20 minutes: (more…)

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TRX Suspension Trainer Core Workout

Wednesday, September 23rd, 2009

TRX Suspension Trainer Core Workout Powered by 30-30 Mayhem

Here’s a great core training workout we did with TRX at BOOTCAMP BOOTCAMP in Louisville.

What I love about the TRX is that it takes any bodyweight exercises and instantly makes it more challenging.

Suspension training forces you to recruit more muscles during every exercise, particularly for your pillar stabilizers: shoulders, hips, and core. This results in:

1.) A greater calorie burn during your workout and for up to 24-48 hours after your workout to accelerate fat loss. (more…)

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Core Training for Flat, Sexy Abs

Tuesday, September 22nd, 2009

Below is a brief excerpt from our 30-30 MAYHEM CORE TRAINING MANUAL. This 204-page manual comes complete with one month of done-for-you bootcamp-style abs workouts and bodyweight-based core exercise pictures and descriptions for your current fitness level that will put you and your campers on the fast track for flat, sexy midsection. What’s the best part? No crunches or sit-ups! All of these top-secret programs use total body core exercises that can be seamlessly integrated into your very own personal workouts at home or when traveling for business or pleasure!

30-30 Mayhem

The 30-30 Mayhem Core Training Template

SECTION II- Workout Routine- 30-30 Mayhem: You will alternate between 30 seconds of work and 30 seconds of rest for each exercise in the prescribed five-exercise circuit. You will perform this 5-minute sequence up to 4x for 20 total minutes.

-       Through the trial and error of countless workouts, we have found this to be the most user-friendly 20-minute core training template for incorporating 30-30 intervals into boot camp style workouts for the general population.

Station#

Exercise Category

1

Core Linear Stabilization

2

Core Lateral/Rotational Stabilization

3

Core Trunk-Dominant

4

Core Hip-Dominant

5

METABOLIC: Total Body/Cardio

-       Notice that each station in this five-exercise circuit consists of non-competing core exercises. This allows for optimal intensity for each exercise within the prescribed circuit and bypasses the massive fatigue that rapidly accumulates with the traditional straight sets format. (more…)

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Band and Kettlebells Workout

Friday, September 18th, 2009

BANDS AND BELLS WORKOUT

Here’s another phenomenal circuit training workout from BOOTCAMP BOOTCAMP in Louisville, Kentucky.

Pam and Jason of Kettlebell Athletics and Dave Schmitz of ResistanceBandTraining.com put together an awesome 30-30 Mayhem circuit training workout powered by Workout Muse interval training music.

Check it out below, you’re gonna love it!

Crank it!
BJ

PS- Stay tuned for the official launch of 30-30 Mayhem next week and the special 3-day introductory price ;)

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High-Intensity Interval Training (HIIT)

Thursday, September 10th, 2009

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: (more…)

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Strength Endurance with Double Kettlebell Interval Workout Music

Monday, August 31st, 2009

Strength Endurance with Double Kettlebell Interval Workout Music

_DSC0267 Web Ready

By Pamela MacElree of Kettlebell Athletics

The very first time I heard a Workout Muse track, BJ was visiting Philadelphia for a mastermind meeting, and a group of us had invaded one of our early morning bootcamp workouts.  At the end of an already tough Urban Athlete Kettlebell workout, BJ decides we need to do a Tabata finisher, and out comes a Workout Muse track.  BJ was right, there was no distraction of looking at the clock, no need to worry if you’ve missed counting a round.  Workout Muse kept even the leading Bootcamp owners in line for their workout! (Plus we all got to experience the energy that BJ carries with him to every workout.)

When Workout Muse started releasing different tracks and different intervals, I was very excited to start using them on a regular basis not only for our client’s workouts but also for my own workouts.  The 30/30 Mayhem track is an awesome rock track that fits perfectly into our Kettlebell workouts.

Kettlebell Interval Training Workout Music (more…)

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