There is something about partner based training that really Jacks Up a bootcamp workout. Now connect partners together with bands and you open up an entirely new boot camp event.
Using Partner Band Training we had Partner A perform 25 seconds and then immediately switched to Partner B. As long as the exercise is an easy transition with minimal to no resetting necessary, this essentially becomes a 1 – 1.5 work to rest interval which, trust me, gets after it.
You can essentially use any partner band based workout. Just choose the exercises, push play and crank it.
We will do 4 sets per person, take a 1 minute recovery and get right back into the next exercise. (more…)
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…)
Here’s a great total body fat loss workout using my favorite 5-station format and the 50-10 interval training music. My clients had a lot of fun with the TRX Muscle-up, be sure to check out this cool move for yourself in the video below
PS- I’d like to introduce you to the new WM spokemans: INTERVAL MAN! Please click the link below to check out the video below to learn more about this young chap:
Lately I’ve been playing around with some yoga routines within my own personal workouts and for my fitness boot camps in Milwaukee, WI.
Now, I am not claiming to be a yoga expert. However, I am very flexible and have studies and applied lots of yoga movements into my training systems.
Yoga typically consists of lower to moderate intensity isometric holds using a host of body weight based exercises that help build strength, flexibility, balance, and mobility- with a particular emphasis on core stability.
Plug in Yoga Exercises into an Interval Circuit to Supercharge Your Training!
So why not infuse some yoga style training with some interval training music to mix things up baby?! (more…)
Coach Boyle recently shared an article with me outlining how he uses interval training music from Bootcamp Dynamite.
Please read below for an brief excerpt from the 130-page bootcamp dynamite training manual which includes both Mike Boyle’s article on stretching and mobility circuits, plus some other warm-up applications using the 50-10 interval training format: (more…)
3.) 30-30 Five Exercise Circuit from 30-30 Mayhem powered by Workout Muse (coming soon in September 2009!!!)
However, it’s great to change it up on occasion and one of my favorite change-up templates is the continuous 30’s circuit featuring reggaeton interval workout music.
Reggaeton is the perfect workout music for high-intensity interval training due to it's fast-paced tempo and movement-inspiring rhythmic audio arrangements!
Check out the following 20-minute total body circuit training workout using this template below: (more…)
Our last blog post was about an advanced strength workout A, so today I am going to share an advanced strength workout B for you to alternate between.
No video game fitness allowed- this is NOT a hardcore workout!
The shorter work period in conjunction with the longer rest period allows for more intense exercise variations and heavier loading than in the classic 50-10 format as found with the Best Bootcamp Workout Music from Bootcamp Dynamite.
See below for a great example of an advanced total body strength workout to help build lean muscle and burn belly fat:
30-30 Mayhem Advanced Strength Workout- Workout B
Alternate between 30 s of work and 30 s of rest for each exercise in the following circuit. Repeat for 20 total minutes. (more…)
As a resistance band expert, I pride myself on thinking outside the box and constantly bringing in new ways to use resistance bands to challenge your body.
It’s a weekly email question. Dave, Can you simultaneously train with bands and dead weight??
The answer is a “No Brainer”… Absolutely. I call it resistance band combo workouts.
When you train with bands and dead weight it causes the body to deal with both types of resistances- isotonic and elastic (or reactive). With a traditional isotonic resistance the body has to generate enough force to get the weight moving. Once moving a majority of work is done, especially when using total body movements.
With elastic resistance, the work comes more towards the end of the movement versus the beginning. As a result you train the body to get strong and stable at both ends of the range as well as in the middle.
Bottom line, you will gas your body through the entire exercise which absolutely cranks up the metabolism and fat burning response.
Now… Add interval training music and you have yourself a fat burning workout unmatched by any other training tool.
I recently headed out to my local high school football field to go through a 50-10 Boot Camp Dynamite workout using a pair of Green bands that can generate over 150lbs of resistance per band and one of my favorite 80 pound steel belted friends.
The result… A resistance band old school workout with the new revolution of boot camp interval workout music powered by Workout Muse.
Enjoy and make sure you shoot me more question on resistance band training combo workouts.
You and your clients will not believe the feeling simple total body dead weight exercises like dead lifts, farmer walks or tire flips transform into when you combine resistance bands and Boot Camp Dynamite Powered by Workout Muse.
Keep Training Beyond the Contraction!!
Dave “The Band Man” Schmitz
For the best line of resistance bands on the market and the best resistance band training programming on the planet, please visit Dave Schmitz’s Resistance Band Training site by clicking the link below:
PS- The limited-time introductory price for boot camp dynamite ends tomorrow at midnight, then the prices gets jacked up to retail value, so be sure to save yourself some money and buy before the deadline @
PPS- Though Boot Camp Dynamite is positioned for trainers, it’s actually perfect for fitness enthusiasts as well. It’s the exact system my boot camp clients get here in Milwaukee, WI. If you want the world’s simplest, most effective rapid fat loss program, click the link below:
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50-10 Partner Band Switch Workout
