Posts Tagged ‘fitness music’

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30-15 Interval TRX, Kettlebell, Medicine Ball Metabolic Circuit

Wednesday, September 1st, 2010

30-15 Interval TRX, Kettlebell, Medicine Ball Metabolic Circuit

1- Kettlebell Swings

2- TRX 180-Degree Split Squat Jumps

3- Kettlebell 1-Arm Clean and Press (L)

4- Kettlebell 1-Arm Clean and Press (R)

5- Med Ball Side to Side Slams

6- TRX Pendulums

You have until this Sunday to save 16% on ANYTHING in the WM store simply enter the following coupon code where it asks “have a coupon code?” prior to check out:

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If you like this 30-15 metabolic circuit and want more, choose one of the following options below that best fits your preferences. Please note that all of this content is featured in both Bootcamp Automator and Workout Automator for August 2010 so please do not purchase if you already own this content:

1.) MISSION: METABOLISM for Fitness Pros- $67

The official 30-minute express metabolic circuit training system from my world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!

This DIGITAL product includes:

- THREE 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell your clients and campers exactly what to do

- SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, showing you 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

http://www.workoutmuse.com/music/mission-metabolism-for-fitness-professionals

2.) MISSION: METABOLISM for Fitness Enthusiasts- $47

This DIGITAL product includes:

- FOUR 30-15 interval six-exercise metabolic circuit 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, showing 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

http://www.workoutmuse.com/music/mission-metabolism-for-fitness-enthusiasts

3.) Workout of the Month- August 2010: $19.95


This DIGITAL product includes:

- TWO 30-15 interval six-exercise metabolic circuit 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, showing 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

http://www.workoutmuse.com/music/workout-of-the-month-august-2010

4.) Soundtrack of the Month- August 2010: $9.95


This DIGITAL product includes:

- ONE 30-15 interval six-exercise metabolic circuit mp3 soundtrack: 20 minutes total

http://www.workoutmuse.com/music/soundtrack-of-the-month-august-2010

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Memorial Day Damage Control GUNS AND BUNS Workout

Sunday, May 30th, 2010

GUNS AND BUNS: 20-10 Compound Sets- 20 Minutes


Compound sets consist of a pairing or grouping of exercises that essentially work the same areas of your body and/or the same movement patterns. In other words, the exercises are competitive in nature and thus drive local muscle fatigue through the roof. It’s gonna burn so good!

For example, below is a compound set for your biceps:

GUNS Compound Set

1- TRX Suspended Rows Variation
2- TRX Suspended Biceps Curl Variation
- Perform this superset 4x followed by a 60-second rest and transition

The rows are a multi-joint horizontal pull movement that works all of your upper body pulling muscles (upper/mid back, rear shoulders, forearms, and biceps).

The bicep curls are a single-joint vertical pull movement that primarily works your biceps and forearms.

In this instance, by pairing a multi-joint movement with a single-joint movement for the same area of the body you can really exhaust your biceps and create a new stimulus for your body to build more sculpted arms.

Compound sets create a greater time-under-tension (TUT) on your muscles compared to the classic alternating sets of non-competitive exercises. This is a fabulous way to really spark new muscle growth all over your body and has been used by competitive bodybuilders for years. Plus, compound sets have the added benefit of sky rocketing your overall muscular endurance.

Lastly, and without going to sci-fi on you, compound sets generate an enormous amount of lactic acid (the burning sensation in your muscles when they fatigue) which subsequently causes a large release of growth hormone. Growth hormone is one of our body’s most anabolic agents in that it drives total body fat burning and lean muscle gain.

Below is a GUNS AND BUNS bootcamp-style workout template that employs compounds sets to work your arms and a$$ like you never have before.

Please note that even though this workout has an extra emphasis on your arms and glutes, it is pretty much still a whole body workout. This ensures a more systemic growth hormone release which will cause greater fat-blasting and muscle-building- enjoy!

Station#1- BUNS Compound Set

1- KB Sumo Deadlifts Variation
2- KB Swings Variation
- Perform this compound set 4x followed by a 60-second rest and transition

Station#2- GUNS Compound Set

1- TRX Suspended Rows Variation
2- TRX Suspended Biceps Curl Variation
- Perform this compound set 4x followed by a 60-second rest and transition

Station#3- BUNS Compound Circuit

1- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (L)
2- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (L)
3- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (R)
4- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (R)
- Perform this compound circuit 2x followed by a 60-second rest and transition

Station#4- GUNS Compound Set

1- DB Close-Grip Push-up Variation
2- DB Overhead Triceps Extension Variation
- Perform this compound set 4x followed by a 60-second rest and transition

Crank it!

BJ

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TRX Suspension Training 40-20 Interval Workout Powered by Workout Muse

Friday, May 28th, 2010

TRX Suspension Training 40-20 Interval Workout Powered by Workout Muse.

This is an excellent total body circuit training workout using all TRX suspension training exercises- give it a shot!

Workout Muse is the world’s most trusted source for fitness music. For more custom interval training workout music please visit WorkoutMuse.com

http://www.workoutmuse.com

Crank it!

BJ

PS- For more info on the TRX Suspension Trainer, please click the link/image below:

Fitness Anywhere: Make your body your machine.

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Semi-Private Training Metabolic 40-20 Drop Sets Workout

Saturday, May 22nd, 2010
“Are 20-Minute Workouts Enough? Isn’t an hour better?”

This is one of the most frequently asked questions we receive at Workout Muse and today I’m going to set the record straight once and for all.
As many of you know, we brought the concept of 30-minute express workouts to the group exercise world when everyone else was still offering 1-hour classes in the same format as 1980’s aerobics classes.
Though lots of people are now following our lead, there are still a ton of fitness bootcamps and group exercise classes still holding on to that 60-minute template for dear life.
Id rather do my own bookkeeping and accounting than 60 minutes of this...

I'd rather do my own bookkeeping and accounting than 60 minutes of this...

In my experience, after 20 minutes of high-intensity metabolic circuit training there are simply diminishing returns.
For example, when I first launched our corporate program back in 2007 the classes lasted about 45 minutes with the workout being a full 30 minutes and a warm-up an cool-down o book end the workout.

Here’s what I discovered:

1.) People were dragging a$$ the last 10 minutes of the 30 minute workout
2.) People were pacing through the entire workout in order to be able to get through the full 30 minutes
3.) The last 10 minutes were a mental grind for people to get through on a regular basis
4.) People wanted to get in and out in 30 minutes total because of their busy schedules
So, we switched over to 30-minute express workouts with a 20-minute workout and a 5-minute warm-up and cool-down to book end the workout and the rest is history.
What happened?
1.) We got better results
2.) We had better short and long-term compliance/attendance
3.) People LOVED the fact that it was only 20 minutes of “killshot” intensity and that they were in and out in 30 minutes
Still not convinced??
Well I have an incredible video to share with you that I just filmed late yesterday afternoon at our new Workout Muse Training Center called “THE FITNESS ASYLUM.”
I’m hosting the first ever Bootcamp Automator LIVE here in Milwaukee, WI and some of our attendees experienced a killer new 20-minute workout template that is actually a sneak peak at one of the workouts for Bootcamp Automator in July.
It’s called 40-20 Drop Sets and it very well may be the hardest workout you ever attempt.


After you do the workout, be sure to post a comment to the blog and let me know if that 20 minutes was “good enough” for ya ;)
Crank it!
BJ
PS- Interestingly enough, this workout also shows off the applications of Workout Muse for semi-private training (groups of 4-6 people). Where WM allows you to provide a semi-private training touch in a bootcamp setting, it allows you to provide a 1-on-1 personal training touch in a semi-private setting… give this workout a shot!!

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Mother’s Day 40-20 Bootcamp Slayer Workout

Monday, May 10th, 2010
Yesterday morning, I offered a special Mother’s Day Bootcamp Workout for our campers here in Milwaukee… sadly only 5 moms showed up and our program is quite large :(
Well, it was Mother’s Day after all, and frankly I didn’t expect many to show with all of their other family commitments- just the real nut-jobs in our group.
People like Amy Dean who has dropped multiple sizes and nearly 30 lbs and her friend Christine who has dropped 13 lbs since joining the program a few months ago inspired by Amy’s example.
But the 5 Moms who showed up rocked out to an incredible 40-20 Bootcamp Workout powered by the 40-20 track from MMA Rockout.
Here was their workout:

40-20 Bootcamp Slayer Workout- Alternate between 40 seconds of work and 20 seconds of rest for all 5 exercises in the following circuit followed by a 1-minute rest and transition:

1- Walking Lunges Variation
2- TRX Suspended Rows Drop Set Variation
3- Band Resisted Push-up/Squat to Chest Press Superset Variation
4- Kettlebell High Pull Catch Squat to Press Variation
5- Stationary Running Variation
Repeat this 6-minute sequence up to 5x for 30 total minutes

To see a video highlight of this workout, watch the video below:


The DAILY DEAL for today is 25% off the 40-20 MMA Rockout track. You only 48 hours to save on this track before the sale ends, so please click the link below to hear an audio sample of the product:

And if you like it and want to buy at a discount, simply enter the following code before checkout:

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Crank it!
BJ

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ASK BJ: Difference Between Kettlebell Overhead Presses, Push Presses, and Jerks?

Friday, April 23rd, 2010

ASK BJ:

Difference Between Kettlebell Overhead Presses, Push Presses, and Jerks?

Hey BJ,

With regards to kettlebells, what is the difference between a push press and a jerk? Can you do video demo showing the difference? Thanks, Chris

Thanks for the question Chris! See below for a quick outline answering your question:

KB Overhead Press- Strict Upper Body Exercise

KB Push Press- Adds Lower Body Assistance with a Dip to Initiate Press

KB Jerk- Adds Additional Lower Body Assistance a Dip to Initiate Press and a Second Dip to Lockout the Press Overhead

Crank it!
BJ

PS- Check out the latest Kettlebell Kaos soundtrack below:

KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!

This product includes:

- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)

- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)

- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)

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Exercise of the Week: Kettlebell Threaded Lunges

Thursday, April 22nd, 2010

Exercise of the Week:

Kettlebell Threaded Lunges

Today I’m going to share one of my new favorite exercises with you.
It’s called the kettlebell threaded lunge and it very well may be the best lower body exercise that you’re NOT doing.
This exercise works your lower body in all 3 planes of movement to help build bulletproof knees to prevent unwanted injuries for both recreational and competitive athletes.
Plus, the passing of the kettlebell between your legs, whether it be in an inside or outside passing format, forces your abs and lower back muscles to work hard to fight against unwanted spinal flexion to really build a rock solid core.
Lastly, it’s just a fun movement. It’s like juggling a kettlebell while doing lunges which is a lot more exciting than just plain old lunges, ha!
Watch the 60-second video complete Level I, II, and III progressions so you too can thread your way to leaner, sexier legs:

Threaded Lunges

  • Start by holding the kettlebell in one hand off to your side
  • Step backward into a reverse lunge and pass the kettlebell underneath the front leg, into the opposite hand
  • As you return to standing keep the kettlebell in the hand that it is currently in
  • Step back with the opposite leg, once again pass the kettlebell underneath the front leg into the initial hand
  • Repeat this pattern, alternating sides

Crank it!

BJ

PS- Check out the latest Kettlebell Kaos soundtrack below:

KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!

This product includes:

- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)

- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)

- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)

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Workout of the Week: Kettlebell Succession Complex

Wednesday, April 21st, 2010

Workout of the Week:

Kettlebell Succession Complex

Types of Complexes:

- There are 3 main types of complexes listed below in order of difficult from easier to hardest:

1.) Succession: complete all reps/time of a certain drill before moving to the next drill
2.) Sequence: shift from one drill directly into another until you complete the entire complex
3.) Combination: join several drills together to form one smooth drill

- Complexes are not limited to kettlebell training as you can also perform dumbbell, barbell, bodyweight, band, suspension training, med ball, and cable complexes

The Top 6 Ways to Build a Perfect Complex

1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement is the push press in a complex, be sure to select the appropriate load for the prescribed rep total or work period for the push press and use that same load for all other movements.

2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).

3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.

4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.

5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.

6.) The only limitations when performing complexes are skill set, paint tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!

The Workout of the Week!!

1- KB Push-up
2- KB 2-Arm High Pull/Swing
3- KB Goblet Squat
4- KB 1-Arm Clean and Press (L)
5- KB 1-Arm Clean and Press (R)
6- KB Threaded Lunges

Crank it!
BJ

PS- Check out the latest Kettlebell Kaos soundtrack below:

KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!

This product includes:

- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)

- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)

- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)

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Workout Music Soundtrack of the Week: Kettlebell Kaos Succession Complexes

Wednesday, April 21st, 2010

Workout Music Soundtrack of the Week:

Kettlebell Kaos Succession Complexes

Crank it to this kettlebell succession complexes soundtrack powered by interval training workout music by Workout Muse, the world’s most trusted source for fitness music.

YOU WILL PERFORM 6 CONSECUTIVE 30-SECOND WORK SETS FOLLOWED BY A 1-MINUTE REST AND TRANSITION. YOU WILL PERFORM THIS 4-MINUTE SEQUENCE UP TO 5X FOR 20 TOTAL MINUTES.

Complexes Defined:

- Choose 2 or more exercises using the same implement or load and then perform for either a certain number of reps or time

- The key to properly performing complexes is that each exercise is performed back-to-back without any rest between exercises. In other words, you should not put the implement or load down at any point until completing all exercises within a given complex

- Like anything in fitness, progressive overload is the key to building lean muscle, burning belly fat, and improving conditioning. Complex progression is accomplished in any of the following ways:

a.) Increasing the Number of Exercises within the Complex: Moving from a 2-exercise complex to a 4-exercise complex and then to a 6-exercise complex

b.) Increasing Intensity: Using heavier loads and/or more advanced exercise variations within each complex

c.) Increasing Density: Complete more reps with a given load within the same work period or complete the same reps or more with a given load while employing shorter rest and transition periods between complexes

Crank it!
BJ

PS- Check out the latest Kettlebell Kaos soundtrack below:

KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!

This product includes:

- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)

- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)

- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)

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Workout Music Soundtrack of the Week: Kettlebell Kaos Continuous 30-Second Movement Ladders

Wednesday, April 14th, 2010

Workout Music Soundtrack of the Week:

Kettlebell Kaos Continuous 30-Second Movement Ladders

YOU WILL BEGIN BY PERFORMING 1 MOVEMENT FOR 30 SECONDS FOLLOWED BY A 30 SECOND REST. IN EACH SUBSEQUENT ROUND YOU WILL PERFORM ONE ADDITIONAL MOVEMENT FOR 30 SECONDS IN AN ASCENDING MOVEMENT LADDER FORMAT. YOU WILL PERFORM 6 TOTAL ROUNDS

- Perfect for density and endurance training as you gradually increase your total work period with additional 30 seconds of work each round while keeping the rest and transition period constant at a short 30 seconds

- Allows you to frontload work on exercises that you need to improve upon the most including: unilateral exercises where you have a weak side, exercises that work lagging body parts (e.g. weak glutes, upper back, etc.), or high skill movements like cleans and snatches

- Adding a new exercise to each round really mixes things up and provides tons of variety to add some extra excitement to your workouts

Crank it!

BJ

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