Posts Tagged ‘core training’

40-20 MMA Core Workout

Monday, October 26th, 2009

Here’s a great 40-20 interval workout using interval training music from our upcoming product MMA ROCKOUT.

mma_dvd_wrapper

What I love about 40-20’s is that they fuse the conditioning emphasis of 50-10’s with the strength/power emphasis of 30-30’s. In addition, the 20 s transition time allows for use of exercises with a greater set-up time. This MMA workout focused on the core using total body abs exercises:

1- Push-up to Back Pillar Transfer

2- TRX Leg Raises (avoid going past the hips with your feet to prevent unwanted lumbar flexion)

3- Straight-Legged Glute Bridge March on Stability Ball

4- Med Ball Weighted Side Pillars

5- Ropes- Figure 8’s

Click HERE to get the original 40-20 MMA interval workout track if you haven’t already done so!!

Crank it!

BJ

PS- You can expect MMA Rockout to launch mid November. I’ve been working out to these tracks and let me just say that you can surely expect to enter slayer-mode with these bad boys ;)

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Core Training for Flat, Sexy Abs

Tuesday, September 22nd, 2009

Below is a brief excerpt from our 30-30 MAYHEM CORE TRAINING MANUAL. This 204-page manual comes complete with one month of done-for-you bootcamp-style abs workouts and bodyweight-based core exercise pictures and descriptions for your current fitness level that will put you and your campers on the fast track for flat, sexy midsection. What’s the best part? No crunches or sit-ups! All of these top-secret programs use total body core exercises that can be seamlessly integrated into your very own personal workouts at home or when traveling for business or pleasure!

30-30 Mayhem

The 30-30 Mayhem Core Training Template

SECTION II- Workout Routine- 30-30 Mayhem: You will alternate between 30 seconds of work and 30 seconds of rest for each exercise in the prescribed five-exercise circuit. You will perform this 5-minute sequence up to 4x for 20 total minutes.

-       Through the trial and error of countless workouts, we have found this to be the most user-friendly 20-minute core training template for incorporating 30-30 intervals into boot camp style workouts for the general population.

Station#

Exercise Category

1

Core Linear Stabilization

2

Core Lateral/Rotational Stabilization

3

Core Trunk-Dominant

4

Core Hip-Dominant

5

METABOLIC: Total Body/Cardio

-       Notice that each station in this five-exercise circuit consists of non-competing core exercises. This allows for optimal intensity for each exercise within the prescribed circuit and bypasses the massive fatigue that rapidly accumulates with the traditional straight sets format. (more…)

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Advanced Abs Workout Powered by Workout Muse

Sunday, August 16th, 2009

I’ve shared a lot of core circuits in the past, most of which feature either the 50-10 Five-Exercise Circuit Interval Training Music from Boot Camp Dynamite or 20-10’s from Tabata Interval Workout Music from Ultimate Tabatas.

However, today I am going to share a different, more INTENSE twist on core training using 30-30 Mayhem powered by Workout Muse (coming soon in September 2009).

Advanced Abs Workout

Advanced Abs 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.

See below for a great example of an advanced abs workout using total body core exercises to help you lose your gut and rock your core. (more…)

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