Posts Tagged ‘interval training workout music’

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Bootcamp Automator December 2010 Movie Trailer

Wednesday, December 15th, 2010

Below us is outline of the Bootcamp Automator December 2010 Program Design:

Continuous 30-Second Movement Ladders- 20 Minutes Total: Start by performing 1 movement for 30 seconds followed by a 30 second rest. Each round perform 1 additional movement for 30 seconds. Just listen, the music will tell you exactly what to do!

15-30-45-60-60-45-30-15 Pyramid Interval Trisets- 20 minutes total: First perform AScending 15-30-45-60 ladder intervals for 3 different exercises switching exercises every set and then perform DEScending 60-45-30-15 ladder intervals for 3 different exercises switching exercises every set. There is only a short 15 seconds rest and transition between exercises. Just listen, the music will tell you exactly what to do!

Ascending and Descending 10-20-30 Ladder Intervals Circuit Training- 20 Minutes Total: Start by performing AScending 10-20-30 ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. Then finish by performing DEScending 30-20-10 ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. Just listen, the music will tell you exactly what to do!

Equipment-Based Metabolic Workout Routines

30-Minute EXPRESS Workouts for Busy People

- These equipment-based workouts involve group exercise friendly equipment options like resistance bands, TRX suspension training units, stability balls, valslides, dumbbells, kettlebells, med balls, battle ropes, etc. Please reference the provided equipment-free versions of these workouts if you have limited equipment access.

3 Equipment-Based Workouts

Equipment-Based

Workout A

Equipment-Based

Workout B

Equipment-Based

Workout C

Interval Protocol

Continuous 30-Second Movement Ladders

15-30-45-60-60-45-30-15 Pyramid Interval Trisets

Ascending and Descending 10-20-30 Ladder Intervals Circuit

Exercise Selection and Order

1- KB 2-Leg Hip-Hinge + Row Variation

1- TRX Squat Sequence Complex Variation

1- TRX Mountain Climbers Variation

2- Band-Resisted Triceps Push-up Variation

2- KB Alternating Shuffle Swings Variation

2- MB Split Squat Slams

3- 1-Leg Deadlift Variation

3- Corkscrew

Push-up Variation

3- Battle Ropes In and Out Waves Variation

4- DB Biceps Push-up Variation

4- KB Side to Side Sumo Deadlift Jumps Variation

5- Band-Resisted 1-Leg Hip-Hinge Variation

5- Lateral Stationary Running Variation

6- Hands Over the Line Variation

7- KB Swings Variation

8- DB Zottman Curls

Equipment-Free Metabolic Workout Routines

30-Minute EXPRESS Workouts for Busy People

- These equipment-free workouts are modified versions of the aforementioned equipment-based workouts for those camps with limited access to fitness equipment. Simply substitute Equipment-Free Workout A for Equipment-Based Workout A and so forth as needed. These equipment-free routines are ideal for outdoor camps and corporate camps where equipment is limited.

3 Equipment-Free Workouts

Equipment-Free

Workout A

Equipment-Free

Workout B

Equipment-Free

Workout C

Interval Protocol

Continuous 30-Second Movement Ladders

15-30-45-60-60-45-30-15 Pyramid Interval Trisets

Ascending and Descending 10-20-30 Ladder Intervals Circuit

Exercise Selection and Order

1- Back Pillar Variation

1- Squat Sequence Complex Variation

1- Wall Mounted Mountain Climbers Variation

2- Triceps Push-up Variation

2- Lateral Shuffle Shuttle Variation

2- Rear-Foot-Elevated (RFE) Split Squats Variation (L)

3- 1-Leg Deadlift Variation

3- Corkscrew

Push-up Variation

3- Rear-Foot-Elevated (RFE) Split Squats Variation (R)

4- Biceps Push-up Variation

4- T-Push-up Variation

5- 1-Leg Hip-Hinge Variation

5- Lateral Stationary Running Variation

6- Hands Over the Line Variation

7- Vertical Jumps Variation

8- Triceps Push-up Variation

The top fitness bootcamp owners in the world automate their camps with Bootcamp Automator.



Each month comes with one month OF done-for-you program design taken straight out of my MISSION: METABOLISM BOOTCAMP in Milwaukee, WI, including:

- THREE custom interval training workout music soundtracks powered by Workout Muse

- SIX instructional workout videos: 3 equipment-based and 3 bodyweight

- ONE program design cheat sheets PDF

For more info about the best fitness boot camp workouts in the world for corporate and community camps, indoor and outdoors camps, and start-up and veteran camps, please visit our store and search for BOOTCAMP AUTOMATOR:

https://www.workoutmuse.com/store/

OR email us at:

support@workoutmuse.com

PLUS, if you email us, be sure to mention you saw this YouTube video and blog post to get a special offer ;)

Crank it!
BJ

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Monday Crankfest: 20-10 Thunderband Workout

Sunday, December 12th, 2010

I thought I’d throw a little Monday motivation at you with this slick Thunderband Workout powered by Workout Muse.

Special thanks to top strength coach and WM user Vince McConnell of McConnell Athletics based in Fairhope, Alabama for sharing ;)

To learn more about the 20-10 resistance band training tabata interval track used in the video, click the image below:

To check out other 20-10 tracks, simply click the link below:

https://www.workoutmuse.com/store/

Click “Interval Protocols” and select “20-10″ to see all the 20-10 tracks we offer!!

To learn more about those awesome thunderbands those guys are rocking in the video, go to the band man’s store here:

Crank it!
BJ

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30-15 Interval Metabolic Circuit with TRX, Valslides, Battle Ropes, Resistance Bands, Kettlebells and Dumbbells

Tuesday, December 7th, 2010

Since my MISSION: METABOLISM BOOTCAMP only has 2 weeks of training for the month of December before a 2-week holiday break, I’ve decided to select my 6 favorite workout templates of 2010.

Here’s my first favorite template and a done-for-you Level I, II, III program design chart like we do in Bootcamp Automator each and every month (plus the tracks and instructional videos to go with it and bodyweight alternatives for each workout).

30-15 Six-Exercise Metabolic Circuit with TRX, Valslides, Battle Ropes, Bands, Kettlebells and Dumbbells- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.

Station#

Exercise Variation

Level I

Level II

Level III

1

TRX 180-Degree Split Squat Jumps Variation

TRX Split Squats

TRX Split Squat Jumps

TRX 180-Degree Split Squat Jumps

2

Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset Variation

Decrease Speed of Movement and Size of Waves

Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset

Increase Speed of Movement and Size of Waves

3

Sliding Mountain Climbers Variation

Push-up Hold

Progress from Slow to Fast Sliding Mountain Climbers

Sliding Mountain Climbers + Push-up

4

Band Pull-Aparts Variation

Decrease Resistance

Band Pull-Aparts

Increase Resistance

5

Kettlebell (KB) Sumo Deadlift Variation

Progress from Bodyweight to External Loading

KB Sumo Deadlift

Increase Loading

6

Dumbbell (DB) Push-up Rows Variation

DB Push-up Hold

DB Push-up Rows

Increase Loading

And here’s a great Medicine Ball Workout Alternative that I used at another location:

Med Ball Workout Alternative

30-15 Six-Exercise Metabolic Circuit- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.

Station#

Exercise Variation

Level I

Level II

Level III

1

Med Ball Burpees Variation

MB Sumo Deadlift: Progress from Bodyweight to External Loading

MB Burpees

MB Jumping Burpees

2

Med Ball Slams Variation

MB Slams

MB Side to Side Slams

Increase Loading and/or Speed of Movement

3

Med Ball 1-Leg Hip-Hinge Variation (L)

Bodyweight 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge + High Knee

4

Med Ball 1-Leg Hip-Hinge Variation (R)

Bodyweight 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge + High Knee

5

Med Ball Walking Lunges Variation

MB Split Squat: Progress from Bodyweight to External Loading

Progress from MB Alt. Reverse Lunges to MB Alt. Forward Lunges

MB Walking Lunges

6

Med Ball Cross-Body Mountain Climber Variation

MB Push-ups Hold

MB Cross-Body Mountain Climber

MB Cross-Body Mountain Climber + Push-up

Want more custom 30-15 interval training workout music soundtracks and/or done-for-you workouts??

Simply click on one of the images below to learn more and listen to audio samples or view video samples ;)


MISSION: METABOLISM for Fitness Professionals- $67

THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR AUGUST 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!

The official 30-minute express metabolic circuit training system from BJ Gaddour’s 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


MISSION: METABOLISM for Fitness Enthusiasts- $47

THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR AUGUST 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!

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

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


Workout of the Month- August 2010- $24.95

THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR 2010 and MISSION: METABOLISM. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!

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


Soundtrack of the Month- August 2010- $14.95

THIS TRACK IS FEATURED IN BOOTCAMP AUTOMATOR AND WORKOUT AUTOMATOR FOR AUGUST 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!

This DIGITAL product includes:

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

Crank it!
BJ

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Cardio Kickboxing Workout

Friday, December 3rd, 2010

Here’s a great Cardio Kickboxing Workout put together by our fantastic MMA instructor Eloisa DeLeon from our new Cardio Kickboxing class at The Fitness Asylum in Milwaukee, WI.

Boxing Intervals: 3 Minutes on, 1 Minute Off

1- Jabs @ 30 seconds with immediate transition
2- Hooks @ 30 seconds with immediate transition
3- Upper Cuts @ 30 seconds with immediate transition
4- Front Kicks @ 30 seconds with immediate transition
5- Back Kicks @ 30 seconds with immediate transition
6- Side Kicks @ 30 seconds with immediate transition

The great thing about Cardio Kickboxing is that all you need is your bodyweight, plus some skilled instruction, to get in a great workout.

For fitness facility owners, it’s also a great walk-in or punch card class to offer to your campers or clients that can’t get enough of what you do.

Stay tuned for the NEW Boxing Intervals Workout Music Soundtrack that’s powering this workout next week!

To learn more about this Cardio Kickboxing class in Milwaukee, WI at The Fitness Asylum, please visit:

http://www.MilwaukeeFitnessAsylum.com

Crank it!
BJ

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20-Minute Fat Loss Travel Workout in Houston: DB Sequence Complex

Monday, November 29th, 2010

I’m down in Houston, Texas hanging with some friends and relaxing.

But of course I still need to get my crank on ;)

Here’s the workout I did today, it was quick and brutally effective like all of our 30-minute express metabolic workouts at Workout Muse:

30-Second Dumbbell Succession Complex

1- DB Push-ups Variation @ 30 seconds of work with zero rest and transition between movements

2- DB Push-ups Rows Variation @ 30 seconds of work with zero rest and transition between movements

3- DB Burpees Variation @ 30 seconds of work with zero rest and transition between movements

4- DB Alternating Reverse Lunges Variation @ 30 seconds of work with zero rest and transition between movements

5- DB Hip-Hinge Variation @ 30 seconds of work with zero rest and transition between movements

6- DB Squat to Curl to Press Variation @ 30 seconds of work with zero rest and transition between movements

Rest for 60-seconds and repeat this 4-minute sequence up to 5x for 20 total minutes.

You can listen to an audio sample and get the exact 30-second succession complexes soundtrack I used for this workout from KETTLEBELL KAOS here:


http://www.workoutmuse.com/music/kettlebell-kaos-succession-complexes-soundtrack-digital-downloads

Plus, I added 12 minutes of 30-90 intervals using skater jumps as a finisher FYI using the 30-90 interval training workout music soundtrack from WARP SPEED FAT LOSS- you can find that track here and listen to audio samples:

http://www.workoutmuse.com/music/warp-speed-fat-loss

Just in case you want to empty that tank even more ;)

Crank it!
BJ

PS- If you want more content just like this, straight up video of me showing you a new killer workout, post “give me more” as a comment to the blog below and of course be sure to share on facebook/twitter- thanks!!

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1,000 Calorie Burning Workout for Turkey Day

Tuesday, November 23rd, 2010

*** Celebrate Cyber Monday and get 42% off of everything storewide in the next 24 hours until Monday, November 29th at 11:59 pm US est by entering the following coupon code prior to checkout:

cybermonday42

Everyone wants to know they are burning a ton of calories during their workout, especially on a day like Thanksgiving when the calories coming in tend to skyrocket above normal levels.

It’s estimated that the average person will consume over 4,000 calories on Turkey Day alone- about double our daily baseline calorie needs.

Not to mention the additional caloric surplus that comes from noshing on leftovers in the days that follow.

And most people will be sticking to the same long, slow, and boring cardio approach to help weather the storm.

You know, a little walking or some joint-wearing distance running or maybe even some good old violent hyperextension of the knees on the elliptical.

Hopefully my sarcasm has made it clear that there is a better way to burn lots of calories this holiday season.

Research has proven that using high-intensity interval training in an alternating set or circuit format can burn over 500 calories in 20 minutes.

In a recent study by the University of Southern Maine, researchers discovered a more accurate method of estimating calorie burn from weight training than had been used previously. They discovered that a weight training circuit burned 71% more calories than previously thought. In fact, an eight minute circuit burned somewhere between 159 and 233 calories which breaks down to about 20-28 calories per minute!

So what if you want to burn 1,000 calories or more to provide some much needed damage control for holiday feasts or reward meals?

Simple- just crank out this killer 60-minute workout using a 3 minutes on, 1 minute off interval protocol like in a classic 15-round fight.

It incorporates a wide variety of fat-smashing and muscle-building alternating set sequences including complexes (circuits using the same piece of equipment with no rest between exercises) and density training (performing max rounds for time for a certain exercise or sequence of exercises):

The 1,000-Calorie Burning Workout

Boxing Intervals: Alternate between 3 minutes of work and 1 minute of rest. Perform up to 15 total rounds for a 60-minute workout.

Station#1- TRX Squat Sequence Complex

Perform 1 rep of each of the following movements and repeat this cycle for 3 total minutes followed by a 1-minute rest and transition:

1- TRX 2-Leg Squat Variation
2- TRX 1-Leg Squat Variation (L)
3- TRX 1-Leg Squat Variation (R)

Station#2- Bodyweight Succession Complex

Perform 6 consecutive 30-second work periods for 3 total minutes followed by a 1-minute rest and transition using the following exercise order:

1- Side Pillar Variation (L)
2- Side Pillar Variation (R)
3- Push-up Variation
4- Lunge Variation (L)
5- Lunge Variation (R)
6- Squat Variation

Station#3- Partner Density Training: “I go, you go”

Partners will continuously alternate in an “I go, you go” format between each of the following exercises for 3 straight minutes followed by a 1-minute rest and transition:

Partner#1- Battle Ropes Waves Variation @ 20 reps
Partner#2- Push-up Variation @ max reps for time

Station#4- Full Turkish Get-Ups*

Perform a full Turkish Get-up, switch sides, and repeat for time. The goal is to get 1 full rep every 30 seconds and 3 full reps/side in 3 minutes followed by a 1-minute rest and transition.

Station#5- Swings and Slams Density Training

Perform each exercise in the following superset for the prescribed number of repetitions with zero rest and transition between movements for 3 straight minutes followed by a 1-minute rest and transition:

1- Kettlebell Swings Variation (or KB Sumo Deadlifts Variation) @ 10 reps
2- Med Ball Slams Variation @ 10 reps

Perform this 20-minute cycle up to 3x for 60 total minutes

*For those who struggle with the high skill component of the Turkish Get-up, feel free to substitute the following resistance band or dumbbell station:

Continuously alternate between 30 seconds of each exercise in the following superset for 3 total minutes followed by a 1-minute rest and transition:

1- Free Band or Dumbbell Bicep Curls @ 30 seconds of work
2- Free Band or Dumbbell Squat to Presses @ 30 seconds of work

It’s important to note another big perk to this workout:

THE AFTERBURN

Research has shown that high-intensity interval training can elevate metabolism for up to 38+ hours post-workout.

In a study by the European Journal of Applied Physiology, researchers determined that a 31-minute circuit training protocol of three compound, multi-joint movements significantly elevated metabolism for 38 hours post-workout– at which point they decided to stop tracking.

This metabolic afterburn was due to a couple of factors. The first is due to increased tissue turnover due to the need to build and repair muscle microtrauma after high-intensity training.

The second is due to increased Excess Post-Exercise Oxygen Consumption (EPOC) due to the oxygen debt created by high-intensity anaerobic exercise.

In other words, the true power of investing in this special 60-minute metabolic workout on Turkey Day is that you’ll torch a ton of calories both during and in the several days after completing the workout.

That might just mean an extra slice or two of pumpkin pie for ya ;)

Crank it for Thanksgiving!

BJ

PS- Be sure to share this with your friends and family to help save their waistlines too ;)

*** Celebrate Cyber Monday and get 42% off of everything storewide in the next 24 hours until Monday, November 29th at 11:59 pm US est by entering the following coupon code prior to checkout:

cybermonday42

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The 9.52 Ton Workout!!

Friday, November 19th, 2010

The other day I moved 9.52 tons in 20 minutes- no joke.

Now that’s some serious work baby!

How did I do it?

With complexes.

I performed a 3-minute total body kettlebell sequence complex consisting of a KB 1-Arm Clean, Forward Lunge, and Overhead Press.

In other words it was 3 total movements that hit my whole body and I seamlessly flowed from one movement to the next for time so that I was continuously working for 3 straight minutes followed by a 1-minute rest.

I got 9 reps per side for 18 total reps in every 3-minute round.

Now each rep consists of 3 different movements so let’s multiply 18 by 3 to get 54 total reps completed per round.

I did 5 total rounds and I used a 70.5 lb or 36 kg kettlebell throughout the entire workout.

So let’s do some fitness math here:

54 total reps per 3-minute round x 5 total rounds x 70.5 lb kettlebell =

19,035 lbs of work in 20 minutes!

There are 2,000 lbs in one ton, so that means I cranked out 9.52 tons of pain and pleasure.

Now that’s a lot of tonnage baby.

More importantly, that’s a ridonkulous muscle-building, fat-burning, metabolism-boosting stimulus in a silly amount of time!

Now, you may use a weight that is lighter or heavier than me so the work output will vary, but I think we can all agree on one simple truth…

THERE IS NO BETTER WAY TO GET BIG RESULTS IN MINIMAL TIME THAN WITH COMPLEXES!

There may be a different way, but there is no better nor simpler way than this.

And if I add just 9 lbs to that kettlebell after a month of solid and consistent training, that will mean I moved 2,430 more lbs or 1.22 greater tons in only 4 short weeks.

The result will be a leaner, stronger, more conditioned me.

And that’s what I’m going to do ;)

What are you going to do?

Crank it!
BJ

PS- Complexes aren’t for the weak of mind or faint of heart. You need to have the mental toughness of a warrior to get through them. If you are a pansy who is always looking for the easy way out, well, you have no chance and you might as well just do some long, boring card for an hour or two while reading a magazine of your choice. You won’t get any results, but at least it might help you sleep better at night…

Too harsh? Maybe. But life is too short to deal with whiners, complainers, and naysayers. Sometimes you just need to suck it up, get it done, and move on to the next challenge. I promise you’ll be better for it. And if you’re a fan of Workout Muse, that’s just what I expect ;)

PPS- Stay tuned for the release of November’s Bootcamp Automator, Workout Automator, Workout of the Month, and Soundtracks of the Month early next week featuring all of the complexes and complex sets!

PPPS- Invite Buddies. Get $25 Store Credit! For each buddy you invite to our website, Workout Muse will credit your account with $25 after your buddy’s first purchase has been processed.

http://www.workoutmuse.com/ member/cpanel/invite_a_friend

Remember, marketing is a numbers game so invite as many buddies as you can and if they buy something you get $25 of store credit for their first purchase as a sincere thank you from WM for helping us spread the muse ;)

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Complexes: The Simple Way to Burn Belly Fat

Tuesday, November 16th, 2010

I have always found that success leaves clues so I obsessively study the methods of the many great coaches and business minds out there- I find it fascinating

One thing that I keep seeing time and time again in my research is the KISS principle:

Keep It Stupid Simple
It love this concept and I firmly strive to apply it to everything I do, including the workouts I create.

Most people get too overwhelmed with how to lose weight or how to build a good workout that’s space and time-efficient.

After all, with all of the fads, gimmicks, and misinformation out there about fat loss it’s quite difficult to know what’s right and wrong and where to start.
And if you’re anything like me, you’re super busy and probably don’t have more than 30 minutes available to workout on a regular basis.

However, there is no simpler and brutally effectively way to burn belly fat, crank up metabolism, and tone and tighten your whole body then the training style referred to as “Complexes.”

Complexes allow you to get a maximum amount of work done in a very short period of time and in a very small amount of space making it the perfect fit for home/travel workouts.
Want to learn more?
Then keep reading ;)

Complexes Defined:

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

Types of Complexes:

- There are 3 main types of complexes listed below in order of difficulty, from easiest to most difficult:
1.) Succession: This complex involves completing the prescribed reps or work period for each movement before moving to the next movement Below is a great example of 2 different 15-Second Succession Complexes that work your whole body at once:

Kettlebell/Dumbbell Complex

1- KB/DB 1-Arm Bent-Over Row (L) @ 15 s of work
2- KB/DB 1-Arm Bent-Over Row (R) @ 15 s of work
3- KB/DB 1-Arm High Pull (L) @ 15 s of work
4- KB/DB 1-Arm High Pull (R) @ 15 s of work
5- KB/DB 1-Arm Squat to Press (L) @ 15 s of work
6- KB/DB 1-Arm Squat to Press (R) @ 15 s of work

Rest for 60 seconds and repeat up to 8 times for 20 total minutes

Bodyweight Complex

1- Side Pillar Leg Swings Variation (L) @ 15 s of work
2- Side Pillar Leg Swings Variation (R) @ 15 s of work
3- Push-up Variation @ 15 s of work
4- Lunge Variation (L) @ 15 s of work
5- Lunge Variation (R) @ 15 s of work
6- Squat Variation @ 15 s of work
Rest for 60 seconds and repeat up to 8 times for 20 total minutes
2.) Sequence: This complex involves shifting from one movement directly into another until you complete the entire complex. It’s a bit more challenging both mentally and physically to switch between different movements after every single rep compared to succession complexes. Below is a great example of 2 different 3-Minute Sequence Complexes that work your whole body at once:
Kettlebell 3-Minute Sequence Complex: Perform 3 minutes of continuous work followed by 1 minute of rest for up to 5 total rounds

Beginner: KB 2-Arm High Pull, Catch Squat + Overhead Press
Intermediate: KB 1-Arm Clean, Reverse Lunge, Overhead Press (switch sides halfway)
Advanced: KB 1-Arm Clean, Forward Lunge, Overhead Press (switch sides halfway)

Dumbbell 3-Minute Sequence Complex: Perform 3 minutes of continuous work followed by 1 minute of rest for up to 5 total rounds
Beginner: DB Sumo Deadlift + Curl to Press
Intermediate: DB Burpee, Push-up Row, Curl to Press
Advanced: DB Burpee, Push-up Row (Integrate Push-up), Curl to Press, Overhead Lunge
3.) Combination: This complex involves joining several movements together to form one smooth movement with minimal to zero transition between movements. Combining high pulls and squat to presses is a great example of a 2 movement combination complex. This integration of multiple smaller movements into “one big movement” makes it the most “complex” of the complexes.

- Complexes can also be performed with any of the following tools: kettlebells, battle ropes, dumbbells, barbells, bodyweight, bands, suspension trainers, med balls, and cable systems

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 within a given complex is the overhead press, be sure to select the appropriate load for the prescribed rep total or work period for the overhead press and use that same load for all other movements. In general, select a load that you can successfully use for the more upper body-dominant movements as the lower body is much stronger.
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, pain tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!

It’s quite ironic that the simplest way to boost your fitness results is with something called complexes, isn’t it?

Ha ha!

Are you ready for the Complexes Challenge??

We shall see ;)

Crank it!
BJ
PS- Stay tuned for the official launch of the the 15-Second Succession Complexes Track and the 3-Minute Sequence Complexes Track from Bootcamp Automator November 2010 later in the week ;)

PPPS-I’ve been testing iWorkout Muse PRO for the iPhone and iPod Touch most of the day today. One of the many cool new features is the ability to build complexes mixed to your favorite music- pretty slick!!

PPPS- Invite Buddies. Get $25 Store Credit! For each buddy you invite to our website, Workout Muse will credit your account with $25 after your buddy’s first purchase has been processed.
Remember, marketing is a numbers game so invite as many buddies as you can and if they buy something you get $25 of store credit for their first purchase as a sincere thank you from WM for helping us spread the muse ;)

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Thunder and Lightning: Complex Training

Monday, November 15th, 2010

Get ready for a storm…

It’s time for THUNDER AND LIGHTNING baby!

In terms of fitness, I use the phrase “Thunder and Lightning” to describe something called complex training (different then complexes) where you alternate between a heavy strength training exercise and lighter, unloaded power training exercise for a similar movement pattern.

What is strength?

Strength is a term used to describe the total amount of force your neuromuscular system can produce. It is the foundation upon which all subsequent bio-motor skills are built.

Thus the strength training exercise is the THUNDER part of the complex set. It is performed at high levels of resistance at a slower, more controlled speed for 30 seconds.

I recommend a particular 3-1-X tempo is used allowing for up to 6 reps in 30 seconds followed by a 30-second rest and transition. This means you will lower the weight/load in 3 seconds, pause for a count, and then explode back to the starting position and repeat for time. This tempo eliminates the stretch reflex (the natural bounciness and elasticity in your muscles) and forces your muscles to fully engage and work harder.

What is power?

Power is a term used to describe the amount of work completed per unit of time. In other words, it’s the ultimate combination of strength and speed.

Thus the power training exercise is the LIGHTNING part of the complex set. It’s performed at low to moderate levels of resistance (or less resistance than the strength exercise) and at a high speed for 15 seconds followed by a 30-second rest and transition. Then you move onto another complex set for a non-competitive movement pattern in a circuit format to get in a great whole body workout.

For example, a complex set for the lower body can include heavy loaded front squats for strength training followed by bodyweight jump squats for power training. Doing front squats first will allow for a better performance on the jump squats to follow.

Why?

Studies show that performing a strength training exercise prior to a power training exercise for a similar movement pattern results in greater Type II-b fast-twitch muscle fiber recruitment for the muscle groups involved and thus provides greater gains in power and the rate of force development.

This phenomenon is called Postactivation Potentiation (PAP) and it describes the enhanced and immediate muscle force output of explosive power training movements after a heavy strength training exercise is performed (Robbins, 2005).

It has recently gained popularity in the fitness community due to it’s ability to provide a natural ergogenic effect, or performance-enhancing benefit, by optimizing force and power production above and beyond performance achieved without the use of the PAP protocol (Robbins, 2005).

Thus the PAP phenomenon can potentially maximize the performance of explosive activities like weight lifting, sprinting, jumping, and throwing in addition to boosting athletic performance in power sports like football, basketball, baseball, and track and field (French, Kraemer, Cooke, 2003; Hilfiker, Hubner, Lorenz & Marti, 2007).

In other words, the logic here is that the high-tension strength training work fully engages and excites your central nervous system (CNS) resulting in greater total muscle recruitment thus making you significantly more explosive for the power training work to follow.

The result is that complex training provides a better overall training effect including a:

- Greater muscle-building and fat-burning stimulus for some killer whole body toning and tightening

- Bigger metabolic disturbance resulting in a larger calorie burn both during and in the 24-48 hours following the workout

- Boost in strength, power, and athletic performance to bust through any frustrating training plateau

Now that we know the method behind the madness for Bootcamp Automator Workout A for November 2010, below is an outline of both the equipment and bodyweight versions of this incredible workout template that we use in our bootcamps:

Equipment-Based Metabolic Workout Routines

Workout A- THUNDER AND LIGHTNING- Complex Trisets: 20 Total Minutes. You will alternate between 30 seconds of a strength training exercise and 15 seconds of a power training exercise for 3 consecutive complex sets.

Exercise Variation

Level I

Level II

Level III

Complex Set#1,

Strength Exercise#1:

Kettlebell Front Squat Variation

Employ Bodyweight or Decrease Loading

2-Arm Single Kettlebell Front Squat

(a.k.a. KB Goblet Squat)

2-Arm Double Kettlebell Front Squat

Complex Set#1,

Power Exercise#1

Kettlebell Sumo Deadlift Variation

Employ Bodyweight or Decrease Loading

Kettlebell Sumo Deadlift

Kettlebell Sumo Deadlift Jumps

Complex Set#2,

Strength Exercise#2:

Dumbbell 2-Arm Overhead Press Variation

Decrease Loading

Dumbbell 2-Arm Overhead Press

Increase Loading

Complex Set#2,

Power Exercise#2:

Free Band Speed Chest Press Variation

Decrease Resistance

Free Band Speed Chest Press

Increase Resistance

Complex Set#3,

Strength Exercise#3:

TRX Suspended 2-Arm Rows

Decrease Body Angle

TRX Suspended 2-Arm Rows

Increase Body Angle or Elevate Feet

Complex Set#3,

Power Exercise#3:

Med Ball Slams Variation

Decrease Loading

Med Ball Slams

Increase Loading

Equipment-Free Metabolic Workout Routines

Workout A- THUNDER AND LIGHTNING- Complex Trisets: 20 Total Minutes. You will alternate between 30 seconds of a strength training exercise and 15 seconds of a power training exercise for 3 consecutive complex sets.

Exercise Variation

Level I

Level II

Level III

Complex Set#1, Strength Exercise#1:

Bodyweight Squat Variation

Bodyweight Squat

Prisoner Squat

Overhead Squat

Complex Set#1,

Power Exercise#1

Jump Squat Variation

Speed Squat

Drop Squat

Jump Squat

Complex Set#2, Strength Exercise#2:

Fist Push-ups Variation

Modified Fist Push-up on Knees or Hands-Elevated Push-up

Fist Push-ups on Floor

Feet-Elevated Fists Push-ups

Complex Set#2,

Power Exercise#2:

Speed Presses Variation

Decrease Speed of Movement

Speed Presses

Increase Speed of Movement

Complex Set#3, Strength Exercise#3:

Bodyweight 2-Leg

Hip-Hinge Variation

Prayer

2-Leg Hip-Hinge

Prisoner

2-Leg Hip-Hinge

Overhead

2-Leg Hip-Hinge

Complex Set#3,

Power Exercise#3:

Skater Jumps Variation

Decrease Speed of Movement and Distance Traveled

Skater Jumps

Increase Speed of Movement and Distance Traveled

I should also mention that incomplete rest between movements results in a cumulative fatigue over the course of the 20-minute workout that will dramatically improve work capacity, cardiovascular conditioning, and muscular endurance as well.

Lastly, the thunder and lightning complex training soundtrack even comes complete with a vocal metronome that announces the 3-1-X tempo in which you will perform the strength training exercise to fully automate your workout- pretty slick if I might say so myself ;)

Are you ready for the Thunder and Lightning Challenge??

We shall see ;)

Crank it!
BJ

PS- Stay tuned for the official launch of the THUNDER AND LIGHTNING soundtrack including the first ever vocal metronome with audio tempo instructions for the strength portion of the complex set… it was pretty cool to see 30+ people at a time moving to the EXACT same tempo at our bootcamp thanks to Workout Muse!!

PPS- Invite Buddies. Get $25 Store Credit! For each buddy you invite to our website, Workout Muse will credit your account with $25 after your buddy’s first purchase has been processed.

http://www.workoutmuse.com/ member/cpanel/invite_a_friend

Remember, marketing is a numbers game so invite as many buddies as you can and if they buy something you get $25 of store credit for their first purchase as a sincere thank you from WM for helping us spread the muse ;)

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Veteran’s Day Warrior Circuit

Thursday, November 11th, 2010

On Veteran’s Day we honor the true warriors of our land who fight for our freedom.

What does it take to be a warrior?

One of the 8 Ultimate Warriors I believe, ha ha!

One of the 8 Ultimate Warriors I believe, ha ha!

Strength, power, AND endurance- you need all 3…

Strength is the ability to maximally exert oneself against a massive force that seeks to crush us into the ground.

Power is the ability to quickly and explosively react and respond to the uncertainty of any battlefield.

Endurance is the ability to sustain strength and power for the duration of the battle with a the type of “motor” that breaks the will of the opposition.

I’ve put together a 20-10 Eight Exercise Warrior Circuit for you today that is personally battle-tested from yours truly:

1- Kettlebell Swings @ 20 seconds on, 10 seconds off
2- Med Ball Close-Grip Push-ups @ 20 seconds on, 10 seconds off
3- Kettlebell 1-Arm Snatch (L) @ 20 seconds on, 10 seconds off
4- Kettlebell 1-Arm Snatch (R) @ 20 seconds on, 10 seconds off
5- Split Squat Jumps @ 20 seconds on, 10 seconds off
6- Kettlebell 2-Arm Bent-Over Row @ 20 seconds on, 10 seconds off
7- DB Overhead Triceps Extensions @ 20 seconds on, 10 seconds off
8- DB Hammer Curls @ 20 seconds on, 10 seconds off

I just put my 16-year old little brother through this yesterday using a 20-10 Tabata interval workout music soundtrack powered by Workout Muse as it’s the perfect circuit for football players in general and defensive lineman looking for a motor like NFL sack-leader Clay Mathews of the Green Bay Packers in particular.

We do 4 total rounds, each round representing a quarter of a 4-quarter football game with a short 1 minute rest between rounds.

In 20 minutes, you will feel like you have just completed your own personal fitness battle.

If anything, I think it will give you a bit of an appreciation for what our soldiers have gone through and continue to go through- I know it did for my brother and I.

It takes an extraordinary effort and sacrifice to get better at anything in life and thanks a million to our Vets for leading by example for all of us here.

Give the warrior circuit a shot today!

Crank it!
BJ

PS- Invite Buddies. Get $25 Store Credit! For each buddy you invite to our website, Workout Muse will credit your account with $25 after your buddy’s first purchase has been processed.

http://www.workoutmuse.com/ member/cpanel/invite_a_friend

Remember, marketing is a numbers game so invite as many buddies as you can and if they buy something you get $25 of store credit for their first purchase as a sincere thank you from WM for helping us spread the muse ;)

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