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ADRENALINE ABS Part 3- Putting it All Together
In Part 1, I explained the “ADRENALINE” aspect of ADRENALINE ABS. Click HERE in case you missed it.
In Part 2, I explained the “ABS” aspect of ADRENALINE ABS. Click HERE in case you missed it.
Before I reveal my ADRENALINE ABS program design, here are a couple of concluding points that I thought I should mention:
- I decided to go with 10-second work periods instead of the 8-second work periods utilized in Boutcher’s study because of the fact that I’ve found the extra couple of seconds best allows people of all fitness levels to get enough muscular contractions to achieve the desired training effect in a bootcamp setting. In other words, since we’re not using a stationary bike like in Boutcher’s study, 10 seconds works a bit better than 8 seconds for resistance training exercises.
- I used a 5-second rest and transition between the total body and core exercises because I found that was all the time that was needed to transition from floor-based to standing exercises and be ready crank it for the next set. In fact, part of the conditioning of this workout template is that you will need to get up off of the floor and down on the floor at least 60 total times within 20 minutes. This up-down aspect gets really taxing by the end of the workout. Plus, successfully going up and down is quite functional for contact-based sports and every day activities.
- It’s also interesting to note that since we are supersetting between 10-seconds of maximum effort for a total body and core exercises with a 5-second rest and transition, the 1 to 1.5 work to rest ratio from the “magical” stubborn fat burning 8-12 interval protocol in Boutcher’s study is achieved. In other words, there is 15 seconds before you repeat each 10-second exercise again best allowing for maximum intensity since the total body and core exercises are non-competitive in nature.
- There is a 1-minute rest and transition between each 5-minute station to allow for a bit of recovery to prevent any performance drops as the workout progresses. This is also a great time to grab a swig of water and wipe yourself down with a towel or too… I know I had to, ha ha!
- Lastly, you’ll notice that each workout ends with a special FINISHER consisting of 2-minutes of continuous work for a prescribed total body exercise to complete the short 10-second work periods previously performed. I thought this as a cool way to end the workout with a bang and get the added benefits of muscular endurance training and muscle glycogen (or sugar) depletion to enhance whole body fat burning for the next 24-48 hours. Not to mentioned the fact finishers in general are a great tool to build some plain old mental toughness 
So, now that I’ve explained the method behind the madness, here is the complete outline of the ADRENALINE ABS program design:
ADRENALINE ABS- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.
ADRENALINE ABS
3 Equipment-Based Workouts
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Equipment-Based Workout A |
Equipment-Based Workout B |
Equipment-Based Workout C |
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Interval Protocol |
ADRENALINE ABS |
ADRENALINE ABS |
ADRENALINE ABS |
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Exercise Selection and Order |
Kettlebell Workout Superset#1 1- KB 2-Arm Power Swings Variation 2- Front Pillar Hold Variation
Superset#2 1- KB 2-Arm Sumo Deadlift Jumps Variation 2- Side Pillar ABDuction Hold Variation
Superset#3 1- KB 2-Arm High Pull Variation 2- Bent-Knee Hip Extension Hold Variation
FINISHER- Continuous 2-minutes: KB Swings Variation
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Battle Ropes/Med Ball Workout
Superset#1 1- Battle Ropes Side to Side Waves or MB Side to Side Slams Variation 2- Push-up Hold Variation
Superset#2 1- Battle Ropes Jumping Waves or MB Burpees Variation 2- Side Pillar ADDuction Hold Variation
Superset#3 1- Battle Rope or MB Figure 8’s Variation 2- Psoas Hold Variation
FINISHER- Continuous 2-minutes: MB Burpees Variation
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Band Workout
Superset#1 1- Band Squat to Horizontal Press Variation 2- Mountain Climbers Variation
Superset#2 1- Band Swings Variation 2- Tight Rotations Variation
Superset#3 1- Band Snatches Variation 2- Single-Leg Balance Hold Variation
FINISHER- Continuous 2-minutes: Free Band Curl and Squat to Press Variation
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ADRENALINE ABS
3 Equipment-Free Workouts
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Equipment-Free Workout A |
Equipment-Free Workout B |
Equipment-Free Workout C |
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Interval Protocol |
ADRENALINE ABS |
ADRENALINE ABS |
ADRENALINE ABS |
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Exercise Selection and Order |
Superset#1
1- Stationary Running Variation 2- Front Pillar Hold Variation
Superset#2 1- Squat Jumps Variation 2- Side Pillar ABDuction Hold Variation
Superset#3 1- Skater Jumps Variation 2- Bent-Knee Hip Extension Hold Variation
FINISHER- Continuous 2-minutes: Burpees Variation
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Superset#1 1- Ankle Jumps Variation 2- Push-up Hold Variation
Superset#2 1- Vertical Jumps Variation 2- Side Pillar ADDuction Hold Variation
Superset#3 1- Split Squat Jumps Variation 2- Psoas Hold Variation
FINISHER- Continuous 2-minutes: Push-up Variation
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Superset#1 1- Rapid Response Hops Variation 2- Mountain Climbers Variation
Superset#2 1- Tuck Jumps Variation 2- Tight Rotations Variation
Superset#3 1- Hip Rotations Variation 2- Single-Leg Balance Hold Variation
FINISHER- Continuous 2-minutes: Overhead Lunges Variation
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Check out a quick highlight video of a special med ball, battle rope, and kettlebell fusion version of this ADRENALINE ABS template from my MISSION: METABOLISM BOOTCAMP in Milwaukee, WI:
If you like what you heard and saw and want more ADRENALINE ABS, check out the options below to see what works best for you!
Crank it!
BJ
ADRENALINE ABS for Fitness Professionals
“I train people for a living”
http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-professionals
THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 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!
This DIGITAL product includes:
- THREE interval training workout music mp3 soundtracks that tell your clients and campers exactly what to do so you can coach, supervise, and motivate without looking at your clock
- SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, that show you and your staff 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 of the month
ADRENALINE ABS for Fitness Enthusiasts
“I LOVE to workout!”
http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-enthusiasts
THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR SEPTEMBER 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!
This DIGITAL product includes:
- FOUR custom interval training workout 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, that show 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
Workout of the Month- September 2010
“I want a done-for-you workout and the interval music!”
http://www.workoutmuse.com/music/workout-of-the-month-september-2010
THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- TWO custom interval training workout music 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, that show 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 of the month
Soundtrack of the Month- September 2010
“I just want interval music!”
http://www.workoutmuse.com/music/soundtrack-of-the-month-september-2010
THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR SEPTEMBER 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- ONE custom interval training workout music mp3 soundtrack that tells you exactly what to do so you can crank it without looking at the clock
Soundtrack Script:
ADRENALINE ABS- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.
