Get Crazy Fit With Workout Muse
Ohhhhhh yeah! It’s that time of the year…MARCH MADNESS!
For the college basketball lovers it’s all about the big tourney.
For many of us in the Upper-Midwest it’s also the time of year we start to lose it from being cooped up inside for so many months. Ugh, the grey skies…
Anyway, spring is just around the corner and before you know it…bathing suit season!
If you want to look great at the lake (lots of lakes in MN) then you better start your training NOW!
Beyond the bikini body, it’s also great to be able to run and play on the beach, jog or bike around the lakes, or play a game of pick-up without being sidelined by poor cardiovascular conditioning.
That’s why my clients and I love getting in great shape (inside and out) with the Workout Muse March Madness Hoops Soundtracks.
The package includes two distinctly different interval training programs:
1. 15:45 power intervals that explode your metabolism for all day fat burning
2. 30-second work periods with descending rest periods to burn an insane amount of calories and ramp up cardiovascular conditioning
To get the best of both worlds along with maximum calorie expenditure and metabolic boost we’re doing Program 1 on Tuesdays and Program 2 on Thursdays this month – that’s between our regular Monday, Wednesday, Friday Bootcamp Automator workouts. 
Program 1
Explosiveness is critical in just about every action sport, especially one like basketball. Power training with 15:45 intervals is an awesome way to develop sports-specific explosiveness. It’s also a great way to do metabolic training for weight loss.
One way to use this protocol is in your regular boot camp or personal training workouts using non-competing exercises in a 5-exercise sequence. For example:
Exercise 1: Squat Jumps Variation
Exercise 2: Plyo Push-up Variation
Exercise 3: Kettlebell Swings Variation
Exercise 4: TRX Chin-up/Row Variation
Exercise 5: Medicine Ball Slams Variation
Another way to use this metabolic boosting explosive training format is on the days in-between like we do in our Tuesday/Thursday Cardio-Core Conditioning Class.
For our program, I just had to feature everyone’s favorite exercise to hate – BURPEES.
C’mon. How could I resist?! ;-b
I call this my Burpee Breakdown Series:
Exercise 1: Burpees
Exercise 2: Speed Jacks
Exercise 3: Speed Squats
Exercise 4: Mountain Climbers
Exercise 5: Sprint in Place
Perform each exercise with maximum intensity for 15 seconds followed by a 45 second rest and transition. One round takes 5 minutes. Perform up to 4 rounds for a 20-minute metabolic boosting workout that will knock the unwanted fat right off ya!
Program 2
For the second interval program featured in the March Madness Hoops Soundtracks, there are 3 different protocols. I chose to work with a couple locomotion drills and one of the most basic exercises out there… although it’s deceivingly KILLER.
Protocol 1 – 30:30 Intervals: Alternate between 30 seconds of work and 30 seconds of rest. Perform 6 total rounds followed by a 1-minute rest and transition.
Protocol 2 – 30:20 Intervals: Alternate between 30 seconds of work and 20 seconds of rest. Perform 8 total rounds followed by a 1-minute rest and transition.
Protocol 3 – 30:15 Intervals: Alternate between 30 seconds of work and 15 seconds of rest. Perform 10 total rounds followed by a 1-minute rest and transition.
By the way, Boston University Athletics Strength & Conditioning, Coach Glenn Harris, MS, CSCS inspired this particular interval-training format. He uses the descending intervals to get his players “Game-Fit” so they can play at maximum intensity all the way through…
I use it to get maximum calorie expenditure, boost metabolism, AND have my clients and I feeling great when we’re at PLAY. The endurance benefit of this program is amazing!
Check out the video below to see my campers in action…
If you’re looking for something totally crazy this month to accelerate your weight loss & fitness program then give the March Madness Hoops Soundtrack a try. You will absolutely love it!
Note to my fellow boot camp instructors: members have an absolute blast with these workouts. They’re the kind of workouts they hate to love, and can’t stop talking about…
HAVE FAITH & TAKE ACTION!
Justin Yule, BS, CPT
Owner, Fitness Revolution – Chanhassen, MN
Director of Franchise Support – Fitness Revolution International
P.S. – If you want to get last year’s March Madness Hoops Tracks for 50% off Until Sunday at 11:59 pm US EST go to the link below and enter “halfhoops” coupon code prior to check out:
http://www.workoutmuse.com/music/march-madness-hoops-soundtracks-digital-downloads-mp3-s-and-mp4-s
Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International. Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness. He is a contributing author to the best selling book, Total Body Breakthroughs, and maintains a fitness blog at chanhassenfitnessrevolution.com.
