Our last blog post was about an advanced strength workout A, so today I am going to share an advanced strength workout B for you to alternate between.
No video game fitness allowed- this is NOT a hardcore workout!
The shorter work period in conjunction with the longer rest period allows for more intense exercise variations and heavier loading than in the classic 50-10 format as found with the Best Bootcamp Workout Music from Bootcamp Dynamite.
See below for a great example of an advanced total body strength workout to help build lean muscle and burn belly fat:
30-30 Mayhem Advanced Strength Workout- Workout B
Alternate between 30 s of work and 30 s of rest for each exercise in the following circuit. Repeat for 20 total minutes. (more…)
Our last blog post was about an advanced core workout, so today I am going to share an advanced strength workout.
This cable crossovers picture is a perfect example of a useless isolation exercise that doesn't make the cut when it comes to big bang for you buck exercises to select for your total body workouts!
The shorter work period in conjunction with the longer rest period allows for more intense exercise variations and heavier loading than in the classic 50-10 format as found with the Best Boot camp Workout Music from Boot Camp Dynamite.
See below for a great example of an advanced total body strength workout to help build lean muscle and burn belly fat: (more…)
In the personal training industry I’m known as the corporate boot camp guru, because of my Corporate Boot Camp System. Trainers from three countries and every region of the United States run my program. The nutrition program was designed by nationally renowned registered dietitian, Jayson Hunter, and the workouts were designed by boot camp guru and co-founder of Workout Muse, BJ Gaddour.
When I began my business in 1986, I found that many of my personal training and corporate boot camp clients traveled more than the average person. Many of them expressed frustration with consistently having to ‘start over’ each time they went on vacation or a business trip. It seemed like every time we would start to see some positive results from our workouts they would leave town and have to start all over again upon their return.
Anywhere Workouts
During the past few years I’ve been traveling more for my business than in the early days. My frequent travels have given me a better understanding of the frustrations my clients were feeling when it came to their travels and working out. That’s when I started to develop a series of workouts called “Workout Where You Are Workouts” using the revolutionary interval training music powered by Workout Muse. (more…)
Our bootcampers love tabatas…well I love it at least. When our clients walk into the door and see the word Tabata on the board, they know they are in for a doozy of a workout.
Personally I think Tabatas are one of my favorite workouts because it blends the intensity of an effective fat loss workout with the the abbreviated time it takes to perform without compromising results.
In our camps we often do Tabata workouts within the camp as well as at the beginning and end of each session. We will use it as a right of passage for new campers and a method of evaluating performance (endurance) progress over the course of a camp. This workout below we did as a finisher to a session and we checked progress from the first day of camp.
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
Today is first time I will reveal my proprietary Ultimate Tabatas Boot Camp Style Workout template.
See below for a brief excerpt from my 99-page The Ultimate Tabatas Boot Camp Manual complete with 1-month of done-for-you workouts and exercise pictures and descriptions, just one of the killer resources that comes with the product.
All of these top-secret programs can be seamlessly integrated into your very own personal workouts at home or when traveling for business or pleasure!
The Classic Ultimate Tabatas Boot Camp Workout Template
- Through the trial and error of countless workouts, we have found this to be the most user-friendly 20-minute total body training template for incorporating Tabata intervals into boot camp style workouts for the general population
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.
Today’s post is all about upgrading your core workout.
I’ve put together a really unique flat abs workout using the 20-10 Ultimate Tabatas Interval Training Music powered by Workout Muse- Coming Soon and set to launch this Tuesday, July 28th!!!
The first exercise helps engage and strengthen key shoulder stabilizer muscles that are often dormant in addition to really taxing the whole front side of your body.
The second exercise requires intense dynamic stabilization by having you perform a jumping jack type movement while trying to keep your hips and shoulder as square to the floor as possible in a front pillar position.
Not to mention the fact that we’re performing both of these exercises on stability discs- unstable surfaces always require greater muscle activation and if you don’t have stability discs, sofa pillows work as a nice cost-effective alternative.
The Upgrade Your Core Workout
1- Unstable Scap Push-ups @ 20 second on, 10 seconds off
2- Unstable Pillar Jacks @ 20 second on, 10 seconds off
Repeat this superset 4x for 4 total minutes
The 20-10 Orchestral interval workout music soundtrack from Ultimate Tabatas is one of my favorites. There is just something about orchestral music that hypes you up and amplifies the intensity of your training sessions.
Crank it!
BJ
PS- If you try this workout, please let us know how brutal it was for you by posting a comment to this blog- we love to share the pain
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