I’m never one to back away from a challenge or two…
When Dave “The Band Man” Schmitz and Jason C Brown called me out with some rivalry workouts they created specifically for me, needless to say I was up for the task!
Check it out below:
To see the challenge workouts I made for Dave and Jason and to see their hilarious response videos, check out the BANDS, BELLS, AND BOOTCAMPS Facebook Fan Page:
http://www.facebook.com/bandsbellsbootcamps
Crank it!
BJ
Happy St Patrick’s Day!
When most folks hear the words “St Patrick’s Day,” they may think of Irish celebrations and green beer!
“In a study, scientists reported that drinking beer can be good for the liver. I’m sorry, did I say ’scientists’? I meant Irish people.”
-Tina Fey (comedian)
Well my days of spring break partying and drinking green beer are long gone! So instead I’ll probably celebrate with green eggs and ham with my 3-yr old daughter (which goes right along with my lower carb nutrition plan!)
And I’m also celebrating St Patty’s Day this week with the special ladder interval soundtracks Workout Muse has put together. These include some pretty cool Irish Rock music to really get you in the celebration mood!
If you’re not familiar, ladder intervals are traditionally an incremental change in the prescribed repetitions from set to set.
An ascending ladder is where the length of the work period incrementally builds from set to set. A descending ladder is where the work period incrementally declines from set to set.
The Workout Muse St Patty’s Day product includes 2 workout mp3 soundtracks:
1.) Descending Ladders Superset- You alternate between 2 exercises in descending 60-50-40-30-20 and 10-second work periods with a brief 10-second transition between exercises. 10 total minutes
2.) Ascending Ladders Superset- You alternate between 2 exercises in ascending 10-20-30-40-50 and 60-second work periods with a brief 10-second transition between exercises. 10 total minutes
You notice that these tracks are for a 2-exercise superset workout.
If you’ve been around for awhile then you’re probably familiar with super setting. A superset is simply when you perform two exercises back to back with virtually no rest in between the exercises.
Sounds pretty simple right?
But don’t get fooled by the simplicity. Supersets are a proven technique for increasing the intensity of your workouts big-time! And performing ladder interval supersets can really get it going!
One of my favorite type of supersets is a push-pull superset alternating between an upper body pushing exercise and an upper body pulling exercise.
Below is a video clip where I’m using the St Patty’s Day ascending ladder track while super setting resistance band pushups and resistance band high pulls. The black resistance band had me smoked by the time I got to the end of this workout!
Ladder intervals provide a unique challenge to your muscles due to the constant change in duration of work periods and exercise intensity. And supersets provide a quick and simple set up yet really overload your muscles to help create some killer results!
If your training program is getting a little stale, combining ladders and supersets can definitely help relieve any boredom. They’re great for keeping your workouts fun, fresh, and exciting and for busting through training plateaus.
Start implementing these into your workouts and you won’t need the luck of the Irish to start seeing results!! lol
Clint Howard MS, Exercise Physiologist
Founder/Director, Tulsa Fitness Systems
Being Fit and Healthy Requires Commitment and Action!
Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint holds a bachelors degree in Health & Exercise Science and a masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association.
- Enter the BANDZILLA: Try the world’s GREATEST band exercise to activate every muscle in your body!! Post a comment below if you like this exercise!
- Rivalry Workout: See the 30-15 Core Workout that I challenge Dave “The Band Man” Schmitz to do. I know he’s getting older, so I didn’t want it to be too hard for him
- Bands, Bells, and Bootcamps: Stay tuned for an incredible 1.5 day event that Dave, Jason C. Brown from Kettlebell Athletics, and myself will be doing at THE FITNESS ASYLUM in Milwaukee, WI on May 5th and 6th!!
This past weekend the Band Man did a special 1-hour guest presentation on how to best incorporate resistance bands into your group personal training or bootcamp sessions or personal workouts.
It was AWESOME!!
Dave’s energy was off the chain and I don’t think he took his meds that morning as there was one point during his presentation that he broke off into an MC Hammer Dance while performing the band bicep curl, ha ha!
Check out some awesome RBT video clips from the event below:
1.) 45-15 Free Band Circuit Training Powered by the 45-15 RBT Track
2.) 30-5 RBT Partner Training with Thunderbands Powered by the 30-5 RBT Track
3.) World Greatest Arm Workout: 10-5 Arm Blaster Finisher Powered by iWorkout Muse PRO App
For more info on the best resistance bands in the business, click the link below:
For the official RBT Interval Tracks you saw the band man bend over our BA LIVE attendees with this past weekend, click the image below:
Crank it!
BJ
Since my MISSION: METABOLISM BOOTCAMP only has 2 weeks of training for the month of December before a 2-week holiday break, I’ve decided to select my 6 favorite workout templates of 2010.
Here’s my first favorite template and a done-for-you Level I, II, III program design chart like we do in Bootcamp Automator each and every month (plus the tracks and instructional videos to go with it and bodyweight alternatives for each workout).
30-15 Six-Exercise Metabolic Circuit with TRX, Valslides, Battle Ropes, Bands, Kettlebells and Dumbbells- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.
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Station# |
Exercise Variation |
Level I |
Level II |
Level III |
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1
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TRX 180-Degree Split Squat Jumps Variation |
TRX Split Squats |
TRX Split Squat Jumps |
TRX 180-Degree Split Squat Jumps |
|
2
|
Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset Variation |
Decrease Speed of Movement and Size of Waves |
Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset |
Increase Speed of Movement and Size of Waves |
|
3
|
Sliding Mountain Climbers Variation |
Push-up Hold |
Progress from Slow to Fast Sliding Mountain Climbers |
Sliding Mountain Climbers + Push-up |
|
4
|
Band Pull-Aparts Variation |
Decrease Resistance |
Band Pull-Aparts |
Increase Resistance |
|
5
|
Kettlebell (KB) Sumo Deadlift Variation |
Progress from Bodyweight to External Loading |
KB Sumo Deadlift |
Increase Loading |
|
6
|
Dumbbell (DB) Push-up Rows Variation |
DB Push-up Hold |
DB Push-up Rows |
Increase Loading |
And here’s a great Medicine Ball Workout Alternative that I used at another location:
Med Ball Workout Alternative
30-15 Six-Exercise Metabolic Circuit- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.
|
Station# |
Exercise Variation |
Level I |
Level II |
Level III |
|
1
|
Med Ball Burpees Variation |
MB Sumo Deadlift: Progress from Bodyweight to External Loading |
MB Burpees |
MB Jumping Burpees |
|
2
|
Med Ball Slams Variation |
MB Slams |
MB Side to Side Slams |
Increase Loading and/or Speed of Movement |
|
3
|
Med Ball 1-Leg Hip-Hinge Variation (L) |
Bodyweight 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge + High Knee |
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4
|
Med Ball 1-Leg Hip-Hinge Variation (R) |
Bodyweight 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge + High Knee |
|
5
|
Med Ball Walking Lunges Variation |
MB Split Squat: Progress from Bodyweight to External Loading |
Progress from MB Alt. Reverse Lunges to MB Alt. Forward Lunges |
MB Walking Lunges |
|
6
|
Med Ball Cross-Body Mountain Climber Variation |
MB Push-ups Hold |
MB Cross-Body Mountain Climber |
MB Cross-Body Mountain Climber + Push-up |
THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR AUGUST 2010 AND IS TAILOR MADE FOR FITNESS PROS AND BOOTCAMP OWNERS LOOKING TO AUTOMATE THEIR GROUP EXERCISE WORKOUTS. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!
The official 30-minute express metabolic circuit training system from BJ Gaddour’s world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!
This DIGITAL product includes:
- THREE 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell your clients and campers exactly what to do
– SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, showing you exactly how to teach and demo custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your group exercise workouts
THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR AUGUST 2010 AND IS TAILOR MADE FOR FITNESS ENTHUSIASTS LOOKING FOR A DONE-FOR-YOU HOME/TRAVEL FITNESS PROGRAM. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!
The official 30-minute express metabolic circuit training system from BJ Gaddour’s world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!
This DIGITAL product includes:
- FOUR 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order
- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight workouts each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your workouts
THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR 2010 and MISSION: METABOLISM. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- TWO 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order
- TWO instructional mp4 workout videos, 1 equipment and 1 bodyweight workout each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your workouts
THIS TRACK IS FEATURED IN BOOTCAMP AUTOMATOR AND WORKOUT AUTOMATOR FOR AUGUST 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- ONE 30-15 interval six-exercise metabolic circuit mp3 soundtrack: 20 minutes total
Crank it!
BJ
We had an awesome 9 am workout this morning with the first LIVE “Crank it with BJ” workout from ustream featuring a 30-15 Beach Body Pump Workout using bodyweight, bands, TRX, and kettlebells in a smoking whole body blast!!
To watch the replay and do the workout with me on your own tine in case you missed it, simple click the link below:
Circuit#1- Bodyweight
1- Speed/Jump Squat
2- T-Push-up
3- Prisoner Split Squat (L)
4- Prisoner Split Squat (R)
5- Hip Extension (L)
6- Hip Extension (R)
Circuit#2- Kettlebell
1- Swings
2- 1-Arm Squat to Press (L)
3- 1-Arm Squat to Press (R)
4- Bent-Over Rows
5- SLDL (L)
6- SLDL (R)
Circuit#3- Band
1- Squat to Overhead Press
2- High Pull
3- Push-up
4- Bent-Over Rows
5- Squat to Chest Presses
6- Bicep Curls
Circuit#4- TRX
1- Suspended Squat Jumps
2- Suspended Rows
3- Suspended Push-ups
4- Suspended Biceps Curls
5- Suspended Triceps Extensions
6- Suspended Leg Curls
Circuit#5- Arms and Abs Blaster
1- 1-Arm DB Curl to Press (L)
2- 1-Arm DB Curl to Press (R)
3- KB X-Body Mountain Climber
4-6: Repeat 1-3
FINISHER- Run in Place for the final 90-seconds of active recovery to make that body change!!
We had people from Israel, Prague, Spain, UK, and all over the states working out together while following along with me from my own home gym in the first level of our condo… it was a pretty cool experience that we’ll look to do on a weekly or bi-weekly basis.
The best part… you can workout in the comfort of your own home without needing to spend gas to go to the gym
Crank it!
BJ
http://workoutmuse.com/product/details/81
Grappler’s Gym MMA 40-20 Soundtrack
See below for a great 40-20 interval total body circuit training workout using kettlebell, band, rope, bodyweight, and sandbag exercises. This works great for your own personal workout as well for small group training or large fitness boot camps! This is one of the many workouts provided in the Grappler’s Gym MMA 40-20 Soundtrack
Circuit 1- Kettlebells
1 – Swings @ 40 s on, 20 s off
2 – Cleans @ 40 s on, 20 s off
3 – High Pulls @ 40 s on, 20 s off
4 – Snatches @ 40 s on, 20 s off
5 – High Pull Open Palm Clean and Press @ 40 s on, 20 s off
1-Minute rest
Circuit 2- Sandbags
1 – Heavy Bag lifts @ 40 s on, 20 s off
2 – Cleans @ 40 s on, 20 s off
3 – Front Squat @ 40 s on, 20 s off
4 – Shoulder to Shoulder Press @ 40 s on, 20 s off
5 – Shouldering the Bag @ 40 s on, 20 s off
1-Minute rest
Circuit 3- Body Weight
1 – Burpees @ 40 s on, 20 s off
2 – Jump Squats @ 40 s on, 20 s off
3 – Mountain Climbers @ 40 s on, 20 s off
4 – Rolling Pushups @ 40 s on, 20 s off
5 – Burpees @ 40 s on, 20 s off
1-Minute rest
Circuit 4- Ropes
1- Waves @ @ 40 s on, 20 s off
2 – Outside circles @ 40 s on, 20 s off
3 – Grapplers Throws @ 40 s on, 20 s off
4 – Alt Waves @ 40 s on, 20 s off
5 – Inside Circles @ 40 s on, 20 s off
1-Minute rest
Circuit 5- Combo
1 -Kettlebell Open Palm Cleans @ 40 s on, 20 s off
2 – Sandbag Shouldering @ 40 s on, 20 s off
3 – Front Lunges @ 40 s on, 20 s off
4 – Swing- 2-Handed @ 40 s on, 20 s off
5 – Rope Alternating Waves @ 40 s on, 20 s off
1-Minute rest
For more killer circuit training workout to burn fat, lose weight, build muscle, and get into the best shape of your life, PLUS a 40-20 music interval training workout to automate your training with the simple click of a button, please click the link below:
Grappler’s Gym MMA 40-20 Soundtrack
Crank it!
BJ
PS- You only have until Sunday, May 17th at 11:59 pm CST to receive the special introductory price for the new WM-MMA launch, so be sure to click the link below to not let this opportunity pass you by
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CLICK HERE to burn 9x more body fat than ordinary exercise with the world's first and only 20-10 Tabata interval workout music!
CLICK HERE for the best fitness boot camp workout music on the planet to automate your group exercise sessions with the simple click of a button!
CLICK HERE for killer 30-30 interval training music to take your hardcore strength circuits, cardio interval workouts, and group/team workouts to the next level!
