Posts Tagged ‘abs workout’

ABS OBESSESION: Fill Your Camps with a Core Class!

Monday, July 19th, 2010

It never ceases to amaze me how much fitness enthusiasts LOVE to work their abs.

Every magazine cover you see these days talks about “flat, sexy abs” and a “tight tummy” and a “toned midsection” and for good reason… most people want to absolutely smoke their core and can’t get enough of it.

I saw this abs obsession in full bloom a couple weekends ago when we hosted a special TUMMY TIME bring-a-buddy bootcamp workout at THE FITNESS ASYLUM in Bay View, WI.

The house was full with about 50 attendees, over 20 of which were friends of our campers.

Check out a brief highlight video of the core stability workout we did using the 10-3 Core Stability Soundtrack powered by Workout Muse interval training workout music:


Here was the template for this workout, 10 s on, 3 s off for 6 straight sets followed by a 30-second rest and transition to the next exercise in the core stability circuit:

1- Front Pillar Variation

2- Left Side Pillar Variation

3- Right Side Pillar Variation

4- Left Side 3-Point Back Pillar Variation

5- Right Side 3-Point Back Pillar Variation

If you’re a bootcamp owner, I’m sure you’d love to put on a killer core class like this that could get you 5, 10, or even 20 or more hot leads.

In the business of fitness, NOTHING beats referrals and we prefer to build our program through word of mouth instead of overpriced paid advertising any day of the week ;)

Crank it!
BJ

PS- If you are a bootcamp owner, check out the exact email newsletter I sent out to my campers to promote the aforementioned bring-a-buddy workout that brought over 20 new people through our doors. Please feel free to modify for your own business:

Hey BJ,
It’s tummy time!!!
As I mentioned yesterday we will be having a special Bring-A-Buddy Core Workout Next Saturday July, 10th at 10 am at The Fitness Asylum in Bay View.
Here’s how it works:
1.) We need your buddies to arrive by 9:45 am to sign a release to exercise in case there are any casualties of war (joking… well, not really…). Plus they will be writing down who referred them so we can announce the winner at the end of the class.
2.) The camper who brings the most buddies will win a free massage for their efforts. If there is a tie we will do a sudden death tie breaker- either arm wrestling or a cage fight… not sure yet…
3.) The referral rewards program also takes effect as any buddy who signs-up as trial member will generate a $10 gift card for you and if they sign-up for membership that will generate a $50 gift card for you.
As I have mentioned before, we want to grow this program from within and get more good people like you involved and we will reward you for helping us do so ;)
In order to help you spread the word and get your buddies to come, I have provided a done-for-you Facebook update posting template below that I recommend you post 2-3 times over the course of the next week to hype up the class:
“It’s tummy time!!  Join me for a FREE Abs Workout on Saturday, July 10th at 9:45 am at The Fitness Asylum in Bay View- The Fitness Asylum, 2612 S. Greeley St, Suite 220, Milwaukee, WI 53207.”
Plus, here’s a real slick new way to spread the word on FB and go viral very quickly:
You can now tag your friends in your status or post. Type @ and then type the friend’s name. For example: “It’s tummy time!! I’m doing a core class with @John Smith.”
Crank it for Next Saturday!!
BJ

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Interval Workouts with ZERO Rest!

Wednesday, October 7th, 2009

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: (more…)

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