- Enter the BANDZILLA: Try the world’s GREATEST band exercise to activate every muscle in your body!! Post a comment below if you like this exercise!
- Rivalry Workout: See the 30-15 Core Workout that I challenge Dave “The Band Man” Schmitz to do. I know he’s getting older, so I didn’t want it to be too hard for him
- Bands, Bells, and Bootcamps: Stay tuned for an incredible 1.5 day event that Dave, Jason C. Brown from Kettlebell Athletics, and myself will be doing at THE FITNESS ASYLUM in Milwaukee, WI on May 5th and 6th!!
At this past phase of bootcamp at our MISSION: METABOLISM BOOTCAMP in Milwaukee, WI we held a bring-a-buddy, win an iPad contest, where the camper who brought the most buddies over the course of the month won an iPad.
We had over 74 buddies come through camp which was awesome!
Plus, we held a special last chance bring-a-buddy workout featuring a special bands and bells workout using a 20-10 Tabata Track from the Resistance Band Training Soundtracks COMBO Package.
Here’s a quick highlight video of the workout:
Here’s a written version of the workout as a nice done-for-you template for your camps or your own personal workouts:
20-10 Tabata Band and Bells Workout
Station1-
1- Kettlebell Swings or Sumo Deadlift Variation
2- Band-Resisted Push-up Variation
Station2-
1- Kettlebell Swings or Sumo Deadlift Variation
2- Band Front Squat Variation
Station3-
1- Kettlebell Swings or Sumo Deadlift Variation
2- Band Split Stance Bent-Over Rows Variation
Station4-
1- Kettlebell Swings or Sumo Deadlift Variation
2- Band Speed Punches Variation
So do you want bands, bells, or both?
Well, let me first say that resistance bands are the most portable and seamless training tool to implement into your camps or personal workouts today! So if you are a new to fitness bootcamps or fitness in general, then I would recommend starting with bands and building from there.
Now, kettlebell exercises have a bigger learning curve than band exercises and kettlebells aren’t nearly as easy to transport from location to location. However, the kettlebell is truly a gym in your hand and is basically considered the closest thing to getting into a fight without getting punched. In other words, it’s a hardcore training tool best reserved for veteran bootcamp owners and hardcore fitness enthusiasts who LOVE to get after it!
Of course the ultimate option is combining bands and bells into one total fitness experience and this is best for health club and facility owners, thriving bootcamps, or elite fitness enthusiasts looking to take their body and performance to the next level. Bands and Bells combined allows for endless exercise options and the ability to train every possible fitness quality each and every workout… it’s the cream of the crop!!
Take a look at the interval workout music soundtrack options below to see what works best for you
- The Kettlebell Kaos Succession Complexes Soundtrack
- A Killer 6-Exercise Kettlebell Complex Workout
- The Kettlebell Threaded Lunge
- The Difference Between a Push Press and a Jerk
Crank it!
BJ
PS- STAY TUNED FOR NEXT WEEK’S SHOW FEATURING:
- Crank it to more killer kettlebell kaos workouts
- Learn how to use other training tools with these KK workout templates
- Discover the top 5 kettlebell exercises to burn belly fat
We had an awesome 9 am workout this morning with the first LIVE “Crank it with BJ” workout from ustream featuring a 30-15 Beach Body Pump Workout using bodyweight, bands, TRX, and kettlebells in a smoking whole body blast!!
To watch the replay and do the workout with me on your own tine in case you missed it, simple click the link below:
30-15 Six-Exercise Circuit:
Circuit#1- Bodyweight
1- Speed/Jump Squat
2- T-Push-up
3- Prisoner Split Squat (L)
4- Prisoner Split Squat (R)
5- Hip Extension (L)
6- Hip Extension (R)
Circuit#2- Kettlebell
1- Swings
2- 1-Arm Squat to Press (L)
3- 1-Arm Squat to Press (R)
4- Bent-Over Rows
5- SLDL (L)
6- SLDL (R)
Circuit#3- Band
1- Squat to Overhead Press
2- High Pull
3- Push-up
4- Bent-Over Rows
5- Squat to Chest Presses
6- Bicep Curls
Circuit#4- TRX
1- Suspended Squat Jumps
2- Suspended Rows
3- Suspended Push-ups
4- Suspended Biceps Curls
5- Suspended Triceps Extensions
6- Suspended Leg Curls
Circuit#5-Arms and Abs Blaster
1- 1-Arm DB Curl to Press (L)
2- 1-Arm DB Curl to Press (R)
3- KB X-Body Mountain Climber
4-6: Repeat 1-3
FINISHER- Run in Place for the final 90-seconds of active recovery to make that body change!!
We had people from Israel, Prague, Spain, UK, and all over the states working out together while following along with me from my own home gym in the first level of our condo… it was a pretty cool experience that we’ll look to do on a weekly or bi-weekly basis.
The best part… you can workout in the comfort of your own home without needing to spend gas to go to the gym
Crank it!
BJ
PS- To get this 30-15 Island Getaway mp3 soundtrack powered by Workout Muse from BEACH BODY PUMP WORKOUTS, plus some other done-for-you workout videos to go with it, please click the link below (or copy and paste the link into your browser):
This past weekend at the IYCA Summit in Louisville, Kentucky, Dave “The Band Man” Schmitz and I got in some killer workouts at “The Prestigious Brown Hotel.”
During one 40-20 workout we did together, we decided to go head to head in a resistance band versus kettlebell workout.
Needless to say it was interesting and super intense
Watch Dave and I go head to head in Part I of Bands vs. Bells below:
You are listening to the 40-20 interval workout music from MMA Rockout powered by Workout Muse. Click the link below to learn more about the killer track and many other MMA interval training music soundtracks:
Below is a list of my top 3 equipment additions to your bootcamp-style workouts that will take your workouts to the next level. Please note that not only do I use these training implements, but I am also certified in doing so. Trust me, you may think you know how to use these tools, but you have no idea so learn from an expert to maximize their utility and to keep your campers safe:
Fitness bands are simply one of the most portable and versatile training tools on the market today. Not only do they provide a full spectrum of pulling exercises like band rows to complete your balanced today body workout template, but they can me be used for presses, squats, locomotion drills, and a lots of great rotary core movements. Plus, bands provide for a host of partner training exercises that help your campers build relationships and have more fun at each workout.
Look no further than Dave “The Band Man” Schmitz, the world’s leading expert on resistance band training, for all of your fitness band needs. You can learn more about Dave and his RBT Certification by visiting www.ResistanceBandTraining.com. (more…)
See below for a great 40-20 interval total body circuit training workout using kettlebell, band, rope, bodyweight, and sandbag exercises. This works great for your own personal workout as well for small group training or large fitness boot camps! This is one of the many workouts provided in the Grappler’s Gym MMA 40-20 Soundtrack
Circuit 1- Kettlebells
1 – Swings @ 40 s on, 20 s off
2 – Cleans @ 40 s on, 20 s off
3 – High Pulls @ 40 s on, 20 s off
4 – Snatches @ 40 s on, 20 s off
5 – High Pull Open Palm Clean and Press @ 40 s on, 20 s off
1-Minute rest
Circuit 2- Sandbags
1 – Heavy Bag lifts @ 40 s on, 20 s off
2 – Cleans @ 40 s on, 20 s off
3 – Front Squat @ 40 s on, 20 s off
4 – Shoulder to Shoulder Press @ 40 s on, 20 s off
5 – Shouldering the Bag @ 40 s on, 20 s off
1-Minute rest
Circuit 3- Body Weight
1 – Burpees @ 40 s on, 20 s off
2 – Jump Squats @ 40 s on, 20 s off
3 – Mountain Climbers @ 40 s on, 20 s off
4 – Rolling Pushups @ 40 s on, 20 s off
5 – Burpees @ 40 s on, 20 s off
1-Minute rest
Circuit 4- Ropes
1- Waves @ @ 40 s on, 20 s off
2 – Outside circles @ 40 s on, 20 s off
3 – Grapplers Throws @ 40 s on, 20 s off
4 – Alt Waves @ 40 s on, 20 s off
5 – Inside Circles @ 40 s on, 20 s off
1-Minute rest
Circuit 5- Combo
1 -Kettlebell Open Palm Cleans @ 40 s on, 20 s off
2 – Sandbag Shouldering @ 40 s on, 20 s off
3 – Front Lunges @ 40 s on, 20 s off
4 – Swing- 2-Handed @ 40 s on, 20 s off
5 – Rope Alternating Waves @ 40 s on, 20 s off
1-Minute rest
For more killer circuit training workout to burn fat, lose weight, build muscle, and get into the best shape of your life, PLUS a 40-20 music interval training workout to automate your training with the simple click of a button, please click the link below:
BJ PS- You only have until Sunday, May 17th at 11:59 pm CST to receive the special introductory price for the new WM-MMA launch, so be sure to click the link below to not let this opportunity pass you by
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