Posts Tagged ‘bodyweight’

30-Second Complexes Challenge Workout with Boxing Intervals Track

Tuesday, January 25th, 2011
30-Second Complexes Challenge Workout with Boxing Intervals Track

Time for yet another challenge workouts using our brand new Boxing Interval Soundtrack or the brand new iWorkout Muse PRO app for the iPhone and iPod Touch!

For those of you who are unfamiliar with boxing, a fight consists of 3 minute rounds with 1 minute between rounds.

And to reiterate, the point of these challenge workouts is to simply use boxing intervals with classic resistance training exercises rather than actually box (though of course these tracks work great for that too!).

Last week I shared the 3-minute push-up and the 3-minute crazy legs challenges.

Today I challenge you to perform the following 30-Second Succession Complexes Workout:

KB Complex

1- 1-Arm Rotational Clean (L)
2- 1-Arm Rotational Clean (R)
3- 2-Arm Swings
4- Goblet Squats
5- 1-Arm Suitcase Deadlift (L)
6- 1-Arm Suitcase Deadlift (R)

Bodyweight

1- Side Pillar (L)
2- Side Pillar (R)
3- Push-ups
4- Lunge (L)
5- Lunge (R)
6- Squats

And here’s a video showing you how to do each challenge with a couple tips for best performance:



Plus, just in case you don’t have an iPhone or iPod Touch, we’re giving you a free 4-minute sample of the boxing intervals track so that EVERYONE can participate:

http://bit.ly/hYa31o

It only takes 3 minutes and we want you to give it a shot baby!

Please visit our FB fan page after you complete the challenge and let us know how you did:

http://www.facebook.com/workoutmuse

We will randomly selecting one of the most eager participants and the winner will be gifted the brand new iWorkout Muse PRO app for the iPhone and iPod Touch, or we can gift it to a friend, family member, or camper/client in case they don’t have the necessary device(s).

The winner could also opt to get the complete boxing intervals soundtrack on the house as well- the choice is yours!

I can’t wait to hear how you guys did on this and I’ll be posting my total on the WM FB fan page  later today as well (though it’s gonna be rough since I already worked out this morning, haha).

http://www.facebook.com/workoutmuse

Crank it!
BJ

PS- Stay tuned tomorrow for the official release of the brand new boxing intervals track at a special introductory price ;)

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Crank it with BJ! 3/6/10: 30-15 Beach Body Workout

Saturday, March 6th, 2010

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:


30-15 Six-Exercise Circuit:

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

PS- To get this 30-15 Island Getaway mp3 soundtrack powered by Workout Muse from BEACH BODY PUMP WORKOUTS, plus some other done-for-you workout videos to go with it, please click the link below (or copy and paste the link into your browser):

http://workoutmuse.com/product/details/81

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Grapplers Gym MMA Interval Training Circuit

Friday, May 15th, 2009

The Grapplers Gym MMA Interval Training Circuit

From Mike Fry

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 ;)

Grappler’s Gym MMA 40-20 Soundtrack

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Valslide Bodyweight Interval Circuit Training Powered by Workout Muse Fitness Music

Monday, May 11th, 2009

Today I am going to share one of my favorite training tools, the Valslide, created by celebrity trainer Valerie Waters.

Valslides are essentially portable mini-slideboards that allow you to intensify many body weight core and lower body exercises without adding any external loading.

ad

Plus, they are a ton of fun to use as a change of pace for a stale workout routine!

Check out the video below to see yours truly demo a circuit training workout powered by Workout Muse fitness music using nothing but Valslides:

Valslides are also a great tool to add some exercise variety into your fitness bootcamps or group exercise sessions.

Check out the video below to see some of my campers rocking with the Valslide Slideouts exercise to smoke their abs using a piece of cardboard as the slide board surface:

For more info on how you can get you very own pair of Valslides, please click the link below:

Valslides Website

Crank it!
BJ

PS- For the last several months, Topher and I have been working on something HUGE for boot camp trainers… it’s called BOOTCAMP DYNAMITE!!!

Frankly, this boot camp product will put all of the others on the market to shame- it’s that good!

It officially launches at the end of May at The Fast Track to Fitness Millions where I will be speaking and showing off this new Workout Muse product made specifically for boot camp trainers that will revolutionize the fitness industry forever… hope to see you there!!!

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TRX Suspenion Interval Training Powered By Workout Muse Fitness Music

Thursday, May 7th, 2009

Thought I’d share a great workout today featuring one of my favorite body weight training tools:

The TRX Suspension Training System from Fitness Anywhere

trx_system45

See the video below of a TRX inspired workout using the latest 40-20 WM interval training music soundtrack made specifically for MMA fighters (the soundtrack launches next week!)

TRX Suspension Interval Training powered by Workout Muse Fitness Music

For more on this killer “take your workout anywhere” training tool, please click the link below:

Best Bodyweight Training Tool- TRX

Crank it!
BJ

PS- Who else uses the TRX? Please post a comment below to this blog post to share your TRX stories…

PPS- If you haven’t checked out the new WM Continuous 30’s Circuit soundtrack featuring reggaton music, please do so by going to the link below:

New WM Soundtrack

PPPS- Stay tuned for the launch of first WM-MMA interval soundtrack in the line of many to come made specfically for combat athletes, but also great for people looking to lose fat fast!

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