Posts Tagged ‘mma rockout’

« Older Entries

40-Minute Whole Body Kettlebell Fat Loss Workout

Wednesday, July 21st, 2010

I get lots of questions from trainers who want longer soundtracks for a 40+ minute workout template for their camps or their personal workouts.

Today I’m going to share my absolute favorite 40-minute workout template- it’s 2 minutes on, 2 minutes off workout from MMA Rockout.

I love this template because it has a 1:1 work to rest ratio so that there is an equal amount of high-intensity work and active recovery.

Instead of simply running in place, I prefer to make the active recovery a time to employ corrective exercises like self-massage with foam rollers/tennis balls/softballs, flexibility drills for the hips and shoulders, and mobility for the ankles, thoracic spine, and hips.

This way we’re actually accomplishing something during the rest period and it serves as a great regeneration workout as well.

This template works great for a 40+ minute bootcamp class, a cardio blast class on non-strength days, or a weekend warrior template (stay tuned for cardio blast and weekend warrior soundtracks in the fall).

I also love it for kettlebell training because it really pushes you to brink of lactate threshold and to the end of your anaerobic capacity before it starts becoming more aerobic in nature.

2 full minutes of any swing variation really tests your posterior chain endurance as well (think glutes, hammies, spinal erectors).

Checkout the highlight video of the 120-120 kettlebell traning workout I did with my little brother the other day after a couple hours of filming for future months of Bootcamp and Workout Automator and Mission: Unbreakable which launches very soon:


Here is the written script of the workout for your reference:

Round 1: 2 minutes of KB Turkish Get-ups Left Side followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 2: 2 minutes of KB Turkish Get-ups Right Side followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 3: 2 minutes of KB Alternating 1-Arm Clean and Squat to Press followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 4: 2 minutes of KB Alternating Swings followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 5: 2 minutes of KB Contralateral 1-Leg Stiff-Legged Deadlifts (switch sides halfway) followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Repeat all 5 rounds one more time for 10 total rounds for a 40-minute whole body kettlebell fat loss workout. Beginners can simply stop at the 20-minute mark.

The applications of this 120-120 interval training workout music soundtrack from MMA Rockout are endless.

To sweeten the pot so to speak, I’ve got a special 12% off coupon code on this soundtrack that expires on Sunday, July 25th.

Simply click the image below to listen to the audio sample of the track:

Then enter the following coupon code prior to checkout where it asks “have a coupon code”:

12offmma120120

Give this workout a shot… it might be the best workout you’ve nevrer done ;)

Crank it!
BJ

Tags: , , , , , , , ,
Posted in Uncategorized | 4 Comments »

Bands vs. Bells- Part I

Monday, February 15th, 2010

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:

mma_total_mockup

Crank it!
BJ

Tags: , , , , , , ,
Posted in Uncategorized | 5 Comments »

THREE 45-15 MMA Interval Workouts

Sunday, December 20th, 2009

mma_header

See below for THREE awesome  workouts using this killer 45-15 interval training music soundtracks powered by Workout Muse interval workout music:

Workout#1- Alternate between 45 seconds of work and 15 seconds of rest for each exercise in the following triset for 12 total minutes:

1- Low Windmills (L)

2- Low Windmills (R)

3- Band-Resisted Knee-Ins

Workout#2- Alternate between 45 seconds of work and 15 seconds of rest for each exercise in the following triset for 12 total minutes:

1- High Windmills (L)

2- High Windmills (R)

3- Band-Resisted Knee-Ins- Outside

Workout#3- Alternate between 45 seconds of work and 15 seconds of rest for each exercise in the following triset for 12 total minutes:

1- High-Low Windmills (L)

2- High-Low Windmills (R)

3- Band-Resisted Knee-Ins- Cross-Body

three

Crank it!
BJ

PS- For more info about the world’s first and only custom combat interval training soundtracks, click the image/link below NOW:

mma_total_mockup

Tags: , , , ,
Posted in Uncategorized | No Comments »

FOUR 40-20 Interval Training Workouts

Sunday, December 20th, 2009

mma_header

See below for FOUR awesome  workouts using this killer 40-20 interval training music soundtracks powered by Workout Muse interval workout music:

Workout#1-

1- Half Turkish Get-Ups (L)

2- Half Turkish Get-Ups (R)

3- Half Turkish Get-Ups (L)

4- Half Turkish Get-Ups (R)

5- 2-Arm Clean to Squat to Press

Workout#2-

1- Overhead Reverse Lunges (L)

2- Overhead Reverse Lunges (R)

3- Overhead Reverse Lunges (L)

4- Overhead Reverse Lunges (R)

5- 2-Arm High Pulls

Workout#3-

1- Gladiator Press (L)

2- Gladiator Press (R)

3- Gladiator Press (L)

4- Gladiator Press (R)

5- 2-Arm Snatches (rectilinear)

Workout#4-

1- Alternating Forward Lunges

2- 2-Arm Cleans

3- Alternating Bent-Over Rows

4- Alternating Overhead Presses

5- 2-Arm Snatches (curvilinear)

Crank it!
BJ

PS- For more info about the world’s first and only custom combat interval training soundtracks, click the image/link below NOW:

mma_total_mockup

Tags: , , , ,
Posted in Uncategorized | No Comments »

TWO 120-120 HIIT Workouts

Friday, November 13th, 2009

mma_header

120-120 Workout#1

a.) 120 s of work:

1- TRX 1-Arm Pull-ups (L) @ 60 s

2- TRX 1-Arm Pull-ups (R) @ 60 s

b.) 120 seconds of active recovery: Jumping Jacks

120-120 Workout#2


a.) 120 s of work:

1- KB Single-Leg RDL (L) @ 60 s

2- KB Single-Leg RDL (R) @ 60 s

b.) 120 seconds of active recovery: Stationary Running

Crank it!

BJ

PS- FINAL DAY to get MMA Rockout at the special introductory price of $77 before it bumps to $97 at 11:59 pm est on Friday, November 13th!! Click the image below to claim your copy TODAY!!

mma_total_mockup

Tags: , , , ,
Posted in Uncategorized | 1 Comment »

FIVE 180-180 Interval Workouts

Thursday, November 12th, 2009

mma_header

1- Asymmetrical Carrying Circuit


a.) 180 s of work:

1- 1-Arm Farmer’s Carry (L) @ 30 s

2- 1-Arm Rack Carry (L) @ 30 s

3- 1-Arm Overhead/Waiter Carry (L) @ 30 s

4- 1-Arm Farmer’s Carry (R) @ 30 s

5- 1-Arm Rack Carry (R) @ 30 s

6- 1-Arm Overhead/Waiter Carry (R) @ 30 s

b.) 180 seconds of active recovery:

Perform continuous recovery superset of 10 reps of an easy squat variation and 5 reps of an easy push-up variation

Repeat this 6-minute sequence up to 5x for 30 total minutes

2- Walking Swings Circuit


a.) 180 s of work:

1- Walking Swings- Forward @ 60 s

2- Walking Swings- Lateral to Left @ 60 s

3- Walking Swings- Lateral to Right @ 60 s

b.) 180 seconds of active recovery:

Perform the continuous recovery exercise of alternating reverse lunges with an overhead reach

Repeat this 6-minute sequence up to 5x for 30 total minutes

3- Walking Asymmetrical Lunges Circuit (more…)

Tags: , , , ,
Posted in Uncategorized | 5 Comments »

The Ultimate 12-Exercise Circuit

Monday, November 9th, 2009

mma_header

MMA Rockout Workout Template #5- The Dirty Dozen- 45-15 12-Exercise Circuit

Contrary to popular belief, the main goal of an effective fat burning workout is to burn sugar, not fat, during your workout. The more sugar you burn during your workouts, the more fat you will burn in the hours and days between your workouts. Think about it this way- if you lower your body’s sugar tank, it will be forced to make up this fuel deficit by looking for either dietary fat and/or stored body fat. And if you eat and train to generate the appropriate caloric deficit then you eat up any dietary fat in your system and immediately start to melt off that ugly, unwanted body fat.

Maximal muscle glycogen depletion (the sugar stores in your skeletal muscle) occurs in bouts of maximum effort lasting for 30-60 seconds. The 45-second work period is the perfect middle-ground to eat up as much of your muscle’s sugar stores as possible with just enough rest to allow you to be able to get ready to rock for the next exercise/station. Combining this high-intensity interval training (HIIT) protocol with an alternating set sequence that engages your whole body (upper body, lower body, core) will skyrocket total body fat burning. In this way you get the best of both worlds: maximum intensity during each work set due to a 1-5 minute recovery period before you repeat the same movement based on your exercise order plus maximal density (total work completed per unit of time).

This training program combined with a diet high in lean proteins, natural fats, and fibrous carbohydrates and low in refined sugars and starches leads to dramatic losses in body fat and gains in lean body mass all while taking your conditioning to the next level. Get ready to melt!

- You can perform this 12-exercise circuit in one or all of the following ways: (more…)

Tags: , , , , , , , , ,
Posted in Uncategorized | 6 Comments »

40-20 UFC Circuit Training

Wednesday, November 4th, 2009

MMA Rockout Bootcamp Workouts

Don’t worry- our workouts won’t leave you looking like this ;)

But if you are a combat athlete, a lack of conditioning most certainly will!

Five Rounds of Fury: 40-20 MMA Circuit Training

This 40-20 interval workout blends the strength/power component of 30-30 intervals with the endurance/conditioning component of 50-10 intervals. In other words, you get the best of both worlds. As a result, you will feel an unreal post-workout afterburn that I personally have felt for several days after some of these workouts. This is always a good problem to have when it comes to maximal fat loss and lean muscle gain!

The 20-second rest and transition time also allows for the ideal set-up time for more elaborate exercises when using tools like the TRX Suspension Trainer, advanced ballistic Kettlebell movements, or any other intricate exercise variation. For example, moving from a Kettlebell Clean and Press to a TRX Atomic Push-up (feet suspended) would be nearly impossible for most people in a group workout with only 10 seconds between movements as in 50-10’s. However, there are very few exercises that take more than 20 seconds to set-up for, thus the extra 10-second rest as in a 30-30 interval isn’t necessary unless the relative loading is beyond your 40-second work capacity. (more…)

Tags: , , , , , , , , , , , , ,
Posted in Uncategorized | 11 Comments »

Pyramid Interval Training

Monday, November 2nd, 2009

Pyramid Intervals to Blast Fast

WARNING- DO NOT ATTEMPT THIS WORKOUT UNLESS YOU CAN:

- Do 20 consecutive push-ups

- Do 20 consecutive jump squats

- Do 20 consecutive split jumps

If you don’t know what these exercises are… then DON’T do this workout… it’s very, very advanced!!

In the theme of hardcore high-intensity interval training workouts from MMA training, today is one of my new favorite routines:

  • After a 5 minute warm-up period you will sprint as hard as you can for:
    • 6 seconds followed by 18 seconds of rest. You will complete this for 4 reps.
    • 20 seconds followed by 60 seconds rest. You will complete this 4 times.
    • 40 seconds followed by 80 seconds rest. You will complete this 4 times.
    • 60 seconds followed by 120 seconds rest. You will complete this 4 times.
    • 10 seconds followed by 20 seconds rest. You will complete this 8 times.
  • Then you complete a 5 minute cool-down

Here is an excerpt from the MMA Rockout Bootcamp Workout Manual where combat conditioning guru Mike Fry explains the method behind this madness: (more…)

Tags: , , , , ,
Posted in Uncategorized | 15 Comments »

Swine Flu Home Workout

Sunday, November 1st, 2009

About a couple weeks back, I received a request from one of our valued Workout Muse followers…

She asked me if I could devise a home workout for busy parents who are caring for children that have contracted the swine flu.

Though it is my biggest hope that this workout will NOT need to be used for this exact scenario and that everybody stays healthy, this workout works great in any home fitness scenario.

It’s a classic total body workout using only bodyweight-based exercises, so you can do it right in your living room just like I did in the video demo below:


Swine Flu Workout Using MMA Rockout Interval Training Music Powered by Workout Muse

1- Split Squat (L)- Regular or Rear Foot-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

2- Split Squat (R)- Regular or Rear Foot-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

3- Spiderman Push-up- Hands-Elevated, Flat, Feet-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

4- Side Pillar T-Spine Extension and Rotation (L)- Flat, Feet-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

5- Side Pillar T-Spine Extension and Rotation (R)- Flat, Feet-Elevated @ 40 seconds of maximum effort, 20 seconds of rest and transition

Then rest for 60 seconds and perform this 6-minute sequence up to 5x for 30 total minutes based on your schedule and current fitness level.

Stay tuned for the official launch of MMA Rockout next Tuesday, November 10th.

mma_total_mockup

My buddy and combat conditioning expert Mike Fry and I will be sharing tons of hardcore MMA bootcamp-style workouts over the next couple weeks… so get ready to crank it!

MMA Rockout will feature an eclectic mix of circuit training and cardio interval workouts guranteed to break even the most advance, hardcore fitness junkies…

It features the following interval workout music soundtracks:

1.) 40-20 Circuit Training (as demonstrated in the video above)

2.) 45-15 Circuit Training

3.) 120-120 Cardio Interval Training

4.) 180-180 Cardio Interval Training

5.) Pyramid Intervals (my new favorite workout… wait until you see what Mike and I did with this bad boy!!)

Plus, you’ll be getting the MMA Rockout Bootcamp Workout Manual and a killer audio interview where I grill the grappler guru Mike Fry himself ;)

One thing is for sure… these workouts certainly aren’t for the faint of heart!

Crank it!
BJ

Tags: , , , , , ,
Posted in Uncategorized | 13 Comments »

« Older Entries