Here’s a great 20-10 Total Body Blast using Ultimate Tabatas interval workout music Powered by Workout Muse. Perform 20-10 for each station for 8 total rounds followed by a 1-minute rest and transition between stations:
1- Squat Superset- Band Front Squats/Bodyweight Squats
The great thing about the TRX suspension trainer is that it takes ordinary isolation exercises like curls and triceps extensions and makes them more total body with lots of great core stabilization benefits!
Crank it!
BJ
PS- For the complete Ultimate Tabatas Bootcamp Workout Manual plus 12 custom Tabata interval training music soundtracks, please click the image below:
By now you all know just how much I love active rest periods. I have an insanely busy schedule, and if I let it get the better of me, I’d never get in a decent workout. To avoid that scenario, I make sure that on my busier days I maximize my time by shortening rest periods, adding in active rest periods, and focusing on full body exercises.
One of our all time favorite exercises the first day of every month at Urban Athlete is Bottom-to-Bottom Tabata Squats. Instead of completely resting during the 10 second rest period, everyone sits in the bottom of the squat for 10 seconds. After a few rounds of this, you really start to feel the muscles in your legs.
In the video below I use the Ultimate Tabata interval workout music track with Swings and apply the same theory, perform Kettlebell swings for 20 seconds and rest in the bottom of the squat of 10 seconds. On a really busy day, I’ll do this for the full four minutes, then a set of Kettlebell push presses alternating sides, and lastly Kettlebell snatches. Including the 1 minute rest period between Tabata rounds it’s only a 14 minute workout, but one that’s extremely effective, you can’t beat that.
Give it a try, and let us know how it goes. PS- Pamela Mac, Jason C. Brown, and I are in the process of putting together a product called KETTLEBELL KOAS which will feature custom kettlebell interval workout music powered by Workout Muse… it’s gonna be awesome! PPS- If you haven’t seen the latest episode of HELP! MY WORKOUT SUCKS! to collect your free Halloween Bootcamp Workout Manual and Halloween interval training music, please click the image below:
One of the most underrated musical genres for a killer workout is latin music.
Latin tunes consists of fun, uptempo beats that really set the appropriate rep tempo to maximize your intervals workouts- it sets a feverish pace!
Hot Music for a Smoking Workout!
Plus it really provides a tropical/island feel to it allowing you to go somewhere else during your workout… and if you live in a northern climate like me, you know darn well it’s nice to get away, even if it’s just mentally
Here’s a nice Ultimate Tabatas total body fat loss workout for the weekend…
PS- Stay tuned this upcoming Tuesday for next episode of “Help! My Workout Sucks!” featuring pumpkin workouts for Halloween- plus some cool FREE gifts in the form of the Halloween Bootcamp Workout Manual and 2 special interval workouts made with spooky Halloween-Themed music!!!
If you visit your local big box gym these two words go together like peanut butter and jelly.
I mean think about it for a second. From the time a misinformed gym member walks in to perform their daily workout the odds are more likely that they will at some point do each of these two movements:
They will perform way TOO much cardio! This is usually the person who spends 80% of the lifetime of their gym membership on the treadmill or elliptical!
They will work their abdominals so much with infinite amounts of crunches etc. They leave the gym looking more like the Hunchback of Notre Dame rather than a fitness model with razor sharp abs!
I won’t even touch upon the horrible workout music these types of gyms and health clubs play on a daily basis!
Being a New Age Natural Bodybuilder, abdominals and cardio (interval training) are two components to my training program that I constantly am tweaking. I am always researching and experimenting for new ways to increase my productivity, increase my intensity and deliver the faster results for burning body fat, building lean rock hard muscle and giving me a razor sharp six-pack all year round!
Before implementing Workout Muse Interval Training Music into my conditioning program I constantly found it difficult to take my interval training workouts to the next level. I would implement Tabata Interval Workouts into my conditioning program all the time; but it wasn’t the same! (more…)
I don’t like traditional boring cardio! Never have and never will!
In fact I HATE cardio! But what Bodybuilder do you know actually enjoys cardio?
Whether it’s low intensity or high intensity there aren’t many that enjoy it. In fact many are just like me; they just can’t stand the thought of it.
First, let’s get something straight, I am definitely not your prototypical Bodybuilder!
I don’t train like one- but what I do works!
In September of 2008 after only three years of Amateur competition I won my World Natural Bodybuilding Federation (WNBF) Professional Card at the age young age of 26.
So how did I do it?
Well, first I train very different and the high-intensity interval training methods I incorporate into my off-season and contest preparation are a major reason for my success. (more…)
Last month I did a blog post for WorkoutMuse.com about working out with interval training music with my son, David. From that blog post, I got many comments from friends and family around the country. Since the summer is winding down and David has gone back to start his junior year at the University of Kansas, I thought I’d do a follow up to the previous workout we did, at the high school across the street from my office.
In this Ultimate Tabatas workout, we left out the push sled and 300 lb. tire flip, but we incorporated a nice Burpee – Pull Up combination and some medicine ball work.
This workout was performed on the first day of summer (June 21, 2009) on the artificial turf of our local high school’s football field. Of course we enjoy being outside but, we also benefit from being able to workout on a joint protecting cushioned surface. As always, I crank tabata interval training music!
20-10 Ultimate Tabatas Powered by Workout Muse
Set 1: Superset - Burpees w/ Pull Ups & Push Ups
Set 2: Superset – Medicine Ball Slams & Medicine Ball Squat and Press
Set 3: Giant Set – (1) Two Arm Kettle Bell Swings, (2) Alternating Arms Kettle Bell Swings, (3) Rt. Arm Kettle Bell Snatch,(4) Left Arm Kettle Bell Snatch,(5) Rt. Arm Kettle Bell Press, (6) Left Arm Kettle Bell Press, (7) Rt. Arm Kettle Bell Snatch and Press, (8) Left Arm Kettle Bell Snatch and Press
Set 4: Giant Set w/ Speed Bands – (1) Fwd. Sprint, (2) Back Peddle, (3) Rt. Side Step, (4) Left Side Step, Repeat
Repeat this cycle 4 times for a total of 20 minutes
PS- If you want to learn more about the world’s first and only turnkey 20-10 tabata interval training music system, please click the link below:
In 1970, just a few years before the start of Workout Muse, a singer named Cat Stevens released a song titled “Moon Shadow”. On the “B” side of the 45 was a song called “Father and Son”. Many of you will be too young to remember when songs were released on 45’s, but that’s neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon.
Many Fathers and Sons enjoy fishing or share an interest in cars. My oldest son, David, and I enjoy working out together…especially when the weather is nice outside. There’s a high school right across the street from my office. During the summer, when David’s home from college (he’s a junior at Kansas University), two or three times a week we take advantage of the outdoor facilities.
We get to flip tires, push sleds, swing kettlebells, slam medicine balls, work the speed bands and have more fun than you can imagine…OK, I may be stretching it by saying we’re having fun because it’s hard work, but it is an incredible opportunity for us to share a common interest and enjoy some Father and Son bonding. (more…)
Over time I have compiled some really unique uses for the Ultimate Tabatas interval workout music soundtracks powered by Workout Muse for an endless variety of training options.
See below for a brief excerpt from my 99-page Ultimate Tabatas Boot Camp Manual (just one of the many killer resources that comes with Ultimate Tabatas) for how I best leverage my Tabata interval training music for both my boot camp classes and my own personal workouts.
Note that all of these options are only made possible by the interval training music we offer as it’s impossible to look at the watch and workout in this format at the same time:
III. Tabata Interval Change-ups
a.) Extended Tabatas: Listening to the Ultimate Tabatas audio instructions powered by Workout Muse, immediately following the 20 s work period bypass the 10 s rest period by performing a similar exercise or another exercise altogether. Below are some great examples of 4-minute finishers using this Extended Tabatas format:
Sexy Leg Finishers
1.) 20 s squat variation-10 s squat hold variation
2.) 20 s split squat variation (L)-10 s split squat hold variation (L)-20 s split squat variation (R)-10 s split squat hold variation (R)
3.) 20 s split squat variation (L)-10 s squat variation-20 s split squat variation (R)-10 s squat variation (more…)
See below for a brief excerpt from 129-page Ultimate Tabatas Body Weight Cardio manual I hand to all of my clients on day one to get the most rapid and lasting results around:
The Ultimate Tabatas Body Weight Cardio Program
SECTION II- Workout Routine- 20-10 Tabata Interval Training: You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second sequence up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. For best results, perform these cardio interval workouts following your resistance training workouts or on non-resistance training days.
How do I build my own body weight cardio workout based on my schedule and time availability?
For a 5-Minute Workout- Select 1 body weight cardio exercise of choice for your current fitness level and perform that exercise for 8 rounds for a total of 4-minutes followed by a 1-minute rest and transition
For a 10-Minute Workout- Select 2 body weight cardio exercises of choice for your current fitness level and perform one exercise for 8 rounds for a total of 4-minutes followed by a 1-minute rest and transition before moving on to the next exercise
Certainly we can all use interval workout music to improve conditioning, burn fat, and increase strength, those are obvious, and great benefits from training to interval training music. As a coach of athletes and an athlete still, I must think about function as well as strength and conditioning. So to mix it up I like to use training music to perform functional circuits like in the video below:
In the functional circuit performed in the video, I perform the following exercises:
1- Split Squat, Right leg forward
2- Split Squat, Left Leg Forward
3- Side Lunge, Right leg
4- Side Lunge, Left Leg
5- Drop Lunge/Curtsy Squay, Right Leg
6- Drop Lunge/Curtsy Squat, Left Leg
7- Single Leg RDL, Right Leg
8- Single Leg RDL, Left Leg
Will’s using the 20-10 Tabata Orchestral Interval Workout Music soundtrack from ULTIMATE TABATAS
The goal of this circuit is to increase mobility in the hips to decrease incidence of back pain and knee pain. These are both common problems in athletes, and ones that I work hard to avoid myself. Using the best interval workout music on the market allows for me to have some fun and not worry about counting reps but instead allows me to focus on using proper technique. I will use this circuit prior to beginning my actual workout, to prime my body for the work ahead.
In this video, I chose to use the workout music, Ultimate Tabatas, from Workout Muse. The quick 20/10 sets provides just the right amount of rest to make this functional circuit feature a bit of conditioning too!
- Wil
Wil Fleming is one of the top performance enhancement coaches in the Midwest. As co-owner of Force Fitness and Performance in Bloomington, Indiana Wil has coached hundreds of athletes to better performances. As an athlete himself Wil was the Junior National Champion in the 94 kg weight class and a resident at the Olympic Training Center in Colorado Springs. After deciding to turn his training focus to track and field the Indiana High School State Champion and All-American Shot Putter came back home to Indiana to be the best hammer thrower in Indiana University history. Wil capped off his career at Indiana University with All-American honors. After his collegiate career Wil went on to throw in 3 USA Track and Field National Championships and the 2008 Olympic Trials. During this time he was an assistant and head throws coach at Indiana University. He has coached numerous athletes to All-American awards, National Championship appearances, conference titles and state titles. As a strength and conditioning coach Wil works with athletes of all calibers to help improve their sports performance. Wil is a Certified Strength and Conditioning Coach with the NSCA, as well as a Youth Fitness Specialist with the IYCA. Wil’s passion lies with helping athletes of all ages and ability levels perform at a level they never thought possible. His innovative and extremely effective training programs and philosophy sets him apart from the numerous other coaches that train athletes. Not only does Wil train performance, but he coaches character.
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