I’m never one to back away from a challenge or two…
When Dave “The Band Man” Schmitz and Jason C Brown called me out with some rivalry workouts they created specifically for me, needless to say I was up for the task!
Check it out below:
To see the challenge workouts I made for Dave and Jason and to see their hilarious response videos, check out the BANDS, BELLS, AND BOOTCAMPS Facebook Fan Page:
http://www.facebook.com/bandsbellsbootcamps
Crank it!
BJ
Give these 2 killer cardio interval workouts a shot!
Perform some foam rolling, stretching, or mobility/activation work during the active recovery periods to boost injury prevention and recovery between strength workouts.
30-90 Cardio Intervals Workout w/ Kettlebell Swing Intervals
60-180 Cardio Intervals Workout w/Battle Ropes Alternating Waves with Alternating Reverse Lunges
If you want these sweet interval training workout music soundtracks as a free bonus, stay tuned tomorrow for the official launch of the SOUNDTRACK OF THE MONTH CLUB!!
It’s only $20/month and you can cancel anytime.
In essence, it’s basically just the 3 new monthly Bootcamp Automator soundtracks (no workouts or any other content, but still a $60 value for 3 total tracks) for those people who want to make their own workouts for their camps or just use the tracks for their personal workouts 
And for only 72 hours, you’ll also be able to access TONS of fast action bonuses so be sure to act right away tomorrow morning!
Crank it!
BJ
Time for yet another challenge workouts using our brand new Boxing Interval Soundtrack or the brand new iWorkout Muse PRO app for the iPhone and iPod Touch!
For those of you who are unfamiliar with boxing, a fight consists of 3 minute rounds with 1 minute between rounds.
And to reiterate, the point of these challenge workouts is to simply use boxing intervals with classic resistance training exercises rather than actually box (though of course these tracks work great for that too!).
Last week I shared the 3-minute push-up and the 3-minute crazy legs challenges.
KB Complex
1- 1-Arm Rotational Clean (L)
2- 1-Arm Rotational Clean (R)
3- 2-Arm Swings
4- Goblet Squats
5- 1-Arm Suitcase Deadlift (L)
6- 1-Arm Suitcase Deadlift (R)
Bodyweight
1- Side Pillar (L)
2- Side Pillar (R)
3- Push-ups
4- Lunge (L)
5- Lunge (R)
6- Squats
And here’s a video showing you how to do each challenge with a couple tips for best performance:
It only takes 3 minutes and we want you to give it a shot baby!
Please visit our FB fan page after you complete the challenge and let us know how you did:
http://www.facebook.com/workoutmuse
We will randomly selecting one of the most eager participants and the winner will be gifted the brand new iWorkout Muse PRO app for the iPhone and iPod Touch, or we can gift it to a friend, family member, or camper/client in case they don’t have the necessary device(s).
The winner could also opt to get the complete boxing intervals soundtrack on the house as well- the choice is yours!
I can’t wait to hear how you guys did on this and I’ll be posting my total on the WM FB fan page later today as well (though it’s gonna be rough since I already worked out this morning, haha).
http://www.facebook.com/workoutmuse
Crank it!
BJ
PS- Stay tuned tomorrow for the official release of the brand new boxing intervals track at a special introductory price
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:
gator16
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
This week’s “Crank it with BJ!” featured a smoking Kettlebell Kaos Continuous 20-Minutes Workout powered by Workout Muse interval training workout music.
This workout template is great for density training- the goal being to get more work accomplished in the same amount of time or less to stimulate monster fat loss, conditioning, and lean muscle gain.
Below is both a replay of the LIVE follow-along workout with yours truly, plus a script of the workout for you to use for your fitness bootcamps or your own personal workouts
Bodyweight Circuit
1- Spiderman Push-ups Variation- 10 reps
2- Split Squats Variation (L)- 10 reps
3- Split Squats Variation (R)- 10 reps
4- 1-Leg SLDL Variation (L)- 10 reps
5- 1-Leg SLDL Variation (R)- 10 reps
Kettlebell Circuit
1- Spiderman Push-ups Variation- 10 reps
2- KB Threaded Lunges Variation- 10 total reps(5/side)
3- KB 1-Arm Clean and Press Variation- 10 total reps (5/side)
4- KB 2-Arm Swings Variation- 10 reps*
*Optional- Adding the 4th exercise as outlined above circuit is extremely challenging, do so at your own risk
Fusion Circuit- TRX Suspension Trainer, Resistance Band, Kettlebell, and Bodyweight
1- Spiderman Push-ups Variation- 10 reps
2- Band Squat to Press Variation- 10 reps
3- TRX Suspended Rows Variation- 10 reps
4- KB Swings Variation- 10 reps
Crank it!
BJ
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