The Push-up. It is probably the most popular exercise of all time. But being popular doesn’t necessarily mean being well liked! In fact, I think it is safe to say that the majority of people really HATE push-ups. More specifically, the push-up tends to be the undying nemesis for people who carry extra body weight and for most females who feel they do not have the upper strength to ever be able to do anything but “wuss-ups,” or modified push-ups on the knees.
Recently I hooked our gym up with a pair of 50 foot 2-inch thick ropes to mix up my training… it has been awesome!
Ropes allow for a great total body workout that is very low impact on the joints. Furthermore, I have been able to get my heart rate up as high with the ropes as I do with running sprints… no joke!
Plus, you can further crank up the intensity by wearing a weight vest.
Take a look at a couple 4-minute tabata interval training workouts using undulation rope exercises:
In the second video, I experimented with some rope exercises on unstable surfaces and it was killer:
Just thought I’d share what’s been working for me… time to get ripped with ropes 
Crank it!
BJ
PS- What type of crazy/unique training tools have you been using lately? Please make a comment to this blog to let us know what’s been kick your a**
I just sent over my final posting to BRIDES Magazine, regarding my top 2 exercise and diet tips for the bride to be.
While putting this together, I realize that these tips pretty much sum up what all of us need to do to get lean and stay lean for life.
It doesn’t get any simpler than this… but simple works!
For BRIDES MAGAZINE
Here’s the rapid fat loss boot camp workout of the day:
50-10 Interval Five-Exercise Total Body Circuit: You will alternate between 50 s of work and 10 s of rest for reach exercise in the following circuit. Perform this circuit up to 4x for 20 total minutes.
Exercise#1- Triple Squat- Close, Normal, Wide
Exercise#2- V-Sit DB Shoulder Press
Exercise#3- Kneeling Opposites
Exercise#4- Wall Sit Hammer Curl
Exercise#5- Dynamic Side Pillar
Crank it!
BJ
The Bootcamp Workout of the Day
Rapid Fat Loss Resistance Training
I. Pre-Workout: Movement Prep- 5 Minutes
Dynamic Warm-up: 50-10 Five Exercise Warm-up Circuit
Exercise# Exercise Variation
1 Stationary High Knee Run
2 Jumping Jacks Variation
3 Stationary Lunge, Overhead Reach, and Twist- Left Leg Forward
4 Stationary Lunge, Overhead Reach, and Twist- Right Leg Forward
5 T-Pillar Stabilizations
II. Workout: Resistance Training- 20 Minutes
50-10 Interval Five Exercise Total Body Circuit
1 Double-Leg: Bilateral Knee-Dominant- 1.5 Squat Variation
2 Push: Vertical Push- DB Arnold Press
3 Single-Leg: Unilateral Hip-Dominant – Single-Leg Good Morning Variation
4 Pull: Vertical Pull- DB Hammer Curl
5 Core: Lateral/Rotational Stabilization or Hip-Dominant- Leg Raise Variation
III. Post-Workout: Corrective Stretching and Self Massage- 5 Minutes
Option A- Corrective Foam Rolling: Perform at least 5-10 rolls OR 30-60 s of rolling on each muscle group
Lower Body: Front/Inner/Outer Thighs, Outer Hips/Glutes (optional- Calves/Lower Legs, Tennis Ball Quad/Hip Flexor)
Upper Body: Upper Back/Thoracic Spine, Lats (optional- Tricep, Tennis Ball Chest)
Option B- Corrective Stretching: The Ultimate Stretch at 5 reps/leg
Option C- Corrective Stretching: Hold each high priority stretch for at least 30-60 s
Quad-Hip Flexor + Overhead Band Chest Stretch Combo @ 60 s/leg
Glute/Piriformis Stretch @ 60 s/leg
Calf-Hamstring Stretch @ 60 s/leg
Upper Trap/Internal Rotator Stretch @ 60 s/arm
Crank it!
BJ
The other day Topher and I were chatting about a great new idea we have for Workout Muse.
Actually, the whole conversation started when we were discussing what my favorite workout music was.
Here’s my personal top 10 workout tunes list, in no particular order:
1.) Man in the Mirror, Michael Jackson
2.) Killing in the Name of, Renegades of Funk
3.) Juicy, Notorious BIG
4.) Anything from The Rocky Soundtrack (eye of the tiger, gonna fly now, any Vince Dicola produced training montage)
5.) Numb Encore, Jay-Z and Lincoln Park
6.) Momma Said Knock You Out, LL Cool J
7.) Crawling, Lincoln Park
8.) Anything from the 300 Soundtrack
9.) Carmina Burina
10.) Bombs Over Baghdad, Outkast
Now, music is like politics and religion- everybody has different tastes.
Heck, I am sure some of you are ripping on my list right now, especially the Michael Jackson song, ha! (more…)
As a fitness trainer, I get a lot of questions regarding “What exercises are best for ______” fill in the blank. One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it! (more…)
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