Posts Tagged ‘boot camp’

Memorial Day Workout

Friday, May 22nd, 2009

I put together a special memorial day workout taken straight out of my Get Sexy Boot Camps in Milwaukee, WI.

The workout features a Continuous 30’s Circuit Workout using the Continuous 30’s Reggaeton Soundtrack.

It’s a strength-cardio workout, meaning you will alternate between a strength and cardio movement without rest at each station before moving to the next station.

Here it is…

Strength(S)-Cardio(C) Workout

Part I- 10 Minutes

S- Unstable Stationary Lunge Hold (left leg) @ 30 s work
C- Stationary Run @ 30 s work

S- Unstable Stationary Lunge Hold (right leg) @ 30 s work
C- Stationary Run @ 30 s work

Rest for 30 s and repeat

S- Climbing Push-ups @ 30 s work
C- Stationary Run @ 30 s work

S- Climbing Push-ups @ 30 s work
C- Stationary Run @ 30 s work

Part II- 10 Minutes

S- Split Stance DB Row (left arm) @ 30 s work
C- Stationary Run @ 30 s work

S- Split Stance DB Row (right arm) @ 30 s work
C- Stationary Run @ 30 s work

Rest for 30 s and repeat

S- Back Pillar @ 30 s work
C- Stationary Run @ 30 s work

S- Back Pillar @ 30 s work
C- Stationary Run @ 30 s work

View the video below to see a quick highlight reel of the workout in action:

To get the exact track we used in this workout for your bootcamps or your own personal workouts AND get a ton of other cool body weight based core and cardio workouts, please click the link below:

Continuous 30’s Circuit Workouts and Continuous 30’s Reggaeton Soundtrack

Crank it for a long weekend!

BJ

PS- If you are a fitness professional, I hope to see you at Fast Track to Fitness Millions where I will be speaking all about bootcamps.

PPS- There’s also going to be a special Ultimate Saturday Morning Workout sponsored by Workout Muse, Perform Better, Polar, and Prograde Nutrition featuring our new music interval training system for fitness boot camps and group exercise:

BOOT CAMP DYNAMITE!!!

PPPS- If you can’t make Fast Track, don’t worry too much- we’ll be launching Boot Camp Dynamite the following week online… and it will be EXPLOSIVE ;)

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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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Fitness Bootcamp Workout Music

Sunday, April 5th, 2009

Check out this workout from hell from my fitness boot camp in Milwaukee, WI- Get Sexy Boot Camps:

50-10 Five-Exercise Total Body Strength Circuit

1- Mountain Climber Variation

2- SB Leg Raise Variation

3- DB Upper Body Twist Variation

4- Band Squat to Row Variation

5- Unstable Push-up to Pillar Transfer Variation


You have got to love how our Workout Muse fitness bootcamp workout music can automate your personal workouts and your fitness boot camp workouts with the simple click of a button!

No more looking at the clock so that you can free yourself to best coach and motivate your clients- or film videos ;)

Crank it!

BJ

PS- If you are a boot camp trainer, please post a comment below on what motivational sayings or words that your clients respond best to during your group workouts. I’m a big fan of “CHANGE! CHANGE! CHANGE!” and “Crank it!”.. can you tell? ha!

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