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
If you like this 30-15 metabolic circuit and want more, choose one of the following options below that best fits your preferences. Please note that all of this content is featured in both Bootcamp Automator and Workout Automator for August 2010 so please do not purchase if you already own this content:
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
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
- 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
As a special thank you for being a valued WM follower, we’ve decided to pay it forward and provide you with a FREE workout AND soundtrack of the month!!
Each and every month at WM we’ll be launching a featured workout of the month AND a featured soundtrack of the month.
I’ll basically be selecting one of the killer workouts from Bootcamp Automator (3 Workout A-B-C Rotation), which is the exact done-for-you program design from my very own bootcamps to automate corporate and community camps (this popular program for fitness pros will re-open sometime soon).
The Workout of the Month (WOM) features ONE main workout template with an equipment-based and equipment-free version to accommodate home/travel fitness programs (2 total workout options). It also features custom interval tracks that actually tell you exactly what exercise to do for complete automation. In total, it comes with 2 instructional workout videos and 2 companion interval tracks for each workout. It will sell a la carte for $19.95 each month to start.
The Soundtrack of the Month (SOM) solely features the 1 interval track of the same interval protocol from the WOM without the specific exercise instructions. This “open” track is just like the other WM tracks that allow you the utmost versatility in designing your workouts of choice within the confines of that particular interval protocol. It will sell a la carte for $9.95 each month to start.
Since words simply can’t do WM justice… we’re gonna give you July’s WOM and SOM on the house so you can personally test-drive these cool new monthly offerings to see if they are the right fit for you.
The July WOM featured 40-20 Drop Set Circuit Training. You really need to give this workout a shot… it truly is a test of wills and a total fitness experience. To download your free July WOM, follow the instructions below:
Go to the following links and click “add to cart”:
Then enter the following coupon code where it says “have a coupon code” prior to
checkout:
freeWOMJuly2010
Then checkout and download your goodies!
The July SOM featured a 40-20 Drop Set Circuit Training soundtrack. This track provides endless applications for group and team workouts or for your own personal workouts. To download your free July SOM, follow the instructions below:
Go to the following links and click “add to cart”:
Here are the top 10 reasons you NEED beginner bootcamp, whether you are a camper or a camp owner:
1.) True fitness is about longevity and having fun through movement, not quick fixes and instant gratification. If you have pain in your joints you will hate working out and will quit at some point, no matter how much weight you lose in the short-term… and then all of that weight will creep back on.
2.) If you have tissue restrictions, you will never be able to properly perform the key exercises like squats, lunges, and push-ups in a pain-free, full range of motion. Thus, you will not be able to burn fat and build muscle at optimal rates. You simply CANNOT burn lots of calories with partial range of motion movements like quarter squats and lunges!!
3.) If you have ever had pain in your joints, then you need beginner bootcamp. It’s not about pain SITE, it’s about pain SOURCE! Most nagging aches and pains in your joints are caused by tightness and restrictions in the muscles above and below the joint in question.
4.) The research shows that you want about a 1:1 high-intensity work to active recovery/regeneration ratio. In other words, if you do an intense 30-minute workout then you need to do about 30-minutes of foam rolling, stretching, and mobility/activation work to prevent over-training and accelerate recovery. Having a beginner bootcamp allows you to teach campers how to do the regeneration stuff so they can eventually do it on their own to get the most out of their regular bootcamp workouts.
5.) Overweight and out of shape people need a lower intensity fitness program to build confidence and ease them into a higher intensity program. Tissue quality, flexibility, and mobility/activation circuits will be challenging enough and will bulletproof their bodies before they enter your more advanced bootcamp drastically reducing injuries and separating your camp from the competition.
6.) The vast majority of campers are men and women that are in their 30’s and 40’s. This is the age when your joints begin to naturally lose motion and lubrication thus making tissue quality, flexibility, and mobility/activation work of the highest priority.
7.) Total fitness is more than just about being lean and strong. To be truly fit you need healthy tissue, flexibility, mobility, strength, stability, power, endurance, and balance. Beginner Bootcamp provides you with your fitness foundation to build upon and it’s a step that cannot be skipped for best results.
8.) If you or your campers can’t do the front splits… then you NEED beginner bootcamp in a heinous way!
9.) Most bootcamps are simply about beating people to a pulp and making them tired- this is not a skill – this is not an art form. The group exercise world is evolving into group personal training. It’s moving away from the random, unstructured bootcamp workouts with no method behind the madness. And every solid group personal training program starts with a beginner bootcamp. You are either part of the problem or part of the solution… I hope you move away from the dark side sooner than later.
10.) It’s the right thing to do. I always like to ask myself this:
“What would the top professionals in the fitness industry think if they walked through the doors of my facility? Would they think we’re doing the right thing?
In other words, what would Boyle, Cressey, Hartman, Robertson, Cosgrove, and Dos do?
I think you already know the answer to that
You have less than 48 hours to save $20 on the exact beginner bootcamp program we use in our MISSION: METABOLISM BOOTCAMP in Milwaukee, WI:
Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion. Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement. Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core, and shoulders.
There is also a bit of a gray zone between flexibility and mobility. The best way I can describe the difference between the two is that flexibility is a lower intensity version of mobility that does NOT require mobility (or you can say that mobility is a higher intensity version of flexibility that involves stability).
For example, a split kneeling hip flexor stretch focuses on getting enough motion at the hip to allow for a full, pain-free range of motion split squat/sagittal lunge variation. Where the split squat/sagittal lunge variation requires strength, stability, and neuromuscular control, the hip flexor stretch does not.
Continuing this analogy further, I’d urge you to consider mobility/activation to be a lower intensity version of an intensive workout (or you can say that a workout is a higher-intensity version of mobility/activation). In other words, for new, overweight, or de-conditioned trainees, mobility/activation circuits are like an introduction to metabolic resistance circuit training.
For example, let’s look at the basic knee-dominant movement pattern of a lunge to establish a clear continuum here:
Step#1- Tissue Quality: Self-massage the quad/hip-flexor area to eliminate any restrictions that may impede movement and cause knee pain
Step#2- Flexibility: Stretch the quad/hip-flexor area to lengthen the tissue to optimal levels to allow for pain-free, full range of motion
Step#3- Mobility/Activation: Perform entry level split squat/sagittal lunge variations to develop the appropriate knee stability and hip mobility and stability for optimal performance
Step#4- Strength: Progress to more advanced split squat/sagittal lunge variations via stability, range of motion, loading, integration, and/or tempo progressions
Some recent studies have been quite misleading in suggesting that stretching before exercise can negatively impact performance and of course there was that immediate knee jerk reaction in the fitness industry where many trainers and coaches jumped on the band wagon and stopped stretching altogether.
While it has been shown that performing static stretching immediately before explosive movements results in a reduction in power output, the drop in performance was so insignificant that it’s not even worth noting when you consider that if you follow static stretching with proper mobility/activation drills it’s been shown that the reduction in performance no longer exists.
The reason mobility/activation work should follow flexibility training is because it helps develop the neural connections to reinforce new ranges of motion. Plus, it helps grease the groove on all of the foundational bodyweight movement patterns like a squat, push-up, lunge, etc. to provide for a safer, more effective high-intensity workout.
As I mentioned in the recent posts about tissue quality and flexibility, it’s not about PAIN SITE… it’s about PAIN SOURCE!!
World renowned strength coach Mike Boyle is well known for advancing the concept of a joint by joint approach to training.
The reader’s digest version of this concept is that the body is simply a stack of joints and the joints in the body alternate between a need for mobility and stability. The outline below summarizes what our body needs more of, from bottoms up:
Ankle Mobility (sagittal plane) –>
Knee Stability –>
Hip Stability (multi-planar) –>
Lumbar Stability –>
Thoracic Spine Mobility –>
Scapular Stability –>
Gleno-humeral Mobility
Another one of Coach Boyle’s golden nuggets is that problems in one joint typically lead to pain or dysfunction in the joint above or below.
Knee pain is often caused by lack of ankle mobility and lack of hip stability (thus requiring hip/glute activation).
Lower back pain is often caused by a lack of hip and thoracic spine mobility and a lack of hip and core stability (thus requiring hip and core activation).
Neck and shoulder pain is often caused by a lack of thoracic spine mobility and a lack of scapulothoracic stability (thus requiring scapulothoracic activation).
In my personal experience, I have found the following 5 mobility/activation exercises to be of the highest priority for the general population. These are also the big 5 foundational bodyweight movement patterns in most bootcamp/group exercise settings with limited equipment access:
1.) Squat Variation: Proper squatting requires ankle, hip, and t-spine mobility. It also requires strong hip abductors to prevent the knees from caving in. My favorite exercise cues for my campers are “eyes up, chest and knees out, weight on your outer heels”. I like the goblet squats here because it allows you to really sit back into a deep squat position with counterbalance. The assisted TRX squat is also great as it allows you to unload your bodyweight to make squatting easier at first.
2.) Sagittal Lunge Variation: Lunge progressions begin in a static and stationary environment and progress to a dynamic and moving environment. Proper sagittal plane lunging requires both knee and hip stability and hip mobility.My favorite exercise cues for my campers are “stay tall up top, drop your hips, and keep your weight on your front heel.” One thing I learned from my buddy Mike Robertson at a recent seminar is that you should teach the split squat by having your clients place their toes against a wall/post which will prevent knee-driving and force them to drop at the hips- it works like magic!!
3.) Frontal/Transverse Lunge Variation: It’s critical to be able to lunge in all 3 planes of motion, including the frontal plane (side to side) and transverse plane (rotational). The limiting factor in frontal/transverse lunging (think lateral and rotational squats and lunges) is often poor adductor flexibility. If you can’t lunge properly then you can’t decelerate or change direction properly and that means that you will not be able to properly stop or run without risk of injury.In other words, sound lunging is key for properly training speed and agility. My favorite exercise cues for my campers are “stay tall up top, push your hips back, and keep your weight on the heel of your lead leg.”
4.) Stiff-Legged Deadlift (SLDL)/Hip-Hinge Variation: This is by far the hardest movement to teach because most people have such poor hamstring flexibility that they are unable to extend their hip without compensating by squatting and/or flexing at the lumbar spine. I see too many trainers teach swings before they ever teach their clients how to hip-hinge. This is crazy because the hip-hinge is an unloaded, slower bodyweight version of the swing- let’s not skip steps people!My favorite exercise cues for my campers are “flex your knee(s), load your heel, and extend your limbs as far away from each other as you can.”
5.) Push-upVariation: The push-up is the ultimate total body stability exercise and I feel some variation of it needs to be trained at every single workout. Start by mastering the push-up hold before moving to dynamic push-ups and for the love of God do not allow your clients to do those hideous elbows out, hump the floor push-ups. Proper push-ups require maintaining a straight line from your head through your heels- this is best accomplished by squeezing the glutes. My favorite exercise cues for my campers are “squeeze your butt and keep your elbows tight to your rib cage.”
Below is an outline of our 30-10 mobility/activation circuit in our MISSION: UNBREAKABLE beginner bootcamp in Milwaukee, WI:
30-10 Mobility/Activation Circuit
1
T-Spine Mobility
2
Y, T, W, L, I Raises or Wall/Floor Slides Variation
3
Push-up/Front Pillar Variation
4
Side Pillar Variation (L)
5
Side Pillar Variation (R)
6
Hip Extension Variation
7
SLDL Variation (L)
8
SLDL Variation (R)
9
Ankle Mobility
10
Goblet Squat/Squat to Stand Variation
11
Sagittal Lunge Variation
12
Sagittal Lunge Variation
13
Frontal Lunge Variation
14
Frontal Lunge Variation
15
Transverse Lunge Variation
16
Transverse Lunge Variation
Watch the video below for a highlight reel of the mobility/activation exercises that we use:
I’m a big fan of a relative stability/range of motion/difficulty scale when it comes to mobility/activation, for example:
- Using a relative stability/range of motion/difficulty scale of 1-10, “1” being full range of motion/most stable/very easy to perform and “10” being partial range of motion/most unstable/very difficult to perform, please check the appropriate box for each mobility/activation exercise below whenever you feel a challenge that is greater than a 5 out of 10
- Your fitness homework is to religiously perform all mobility/activation exercises that were a 5 or greater on the stability/range of motion/difficulty scale both pre-workout and several times post-workout every day. Be sure to first self-massage AND stretch all tight/related muscle groups in order to eliminate any tissue restrictions for optimal performance of these foundational bodyweight strength exercises
- For best results and injury prevention, perform this entire 30-10 mobility/activation circuit at least once per week
Why 30-sec0nds for mobility/activation?
Well, we want to warm-up without overly fatiguing ourselves for the upcoming workout.
Still, make no mistake about it- this mobility activation circuit is like a beginner metabolic bootcamp workout. It will get people sweating and puffing without overwhelming them before they enter your more advanced programs.
It will also bulletproof their bodies so that they are ready to handle anything else you throw their way.
What are your favorite mobility/activation exercises? Let us know by posting a comment to this blog post
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
It never ceases to amaze me how much fitness enthusiasts LOVE to work their abs.
Every magazine cover you see these days talks about “flat, sexy abs” and a “tight tummy” and a “toned midsection” and for good reason… most people want to absolutely smoke their core and can’t get enough of it.
I saw this abs obsession in full bloom a couple weekends ago when we hosted a special TUMMY TIME bring-a-buddy bootcamp workout at THE FITNESS ASYLUM in Bay View, WI.
The house was full with about 50 attendees, over 20 of which were friends of our campers.
Check out a brief highlight video of the core stability workout we did using the 10-3 Core Stability Soundtrack powered by Workout Muse interval training workout music:
Here was the template for this workout, 10 s on, 3 s off for 6 straight sets followed by a 30-second rest and transition to the next exercise in the core stability circuit:
1- Front Pillar Variation
2- Left Side Pillar Variation
3- Right Side Pillar Variation
4- Left Side 3-Point Back Pillar Variation
5- Right Side 3-Point Back Pillar Variation
If you’re a bootcamp owner, I’m sure you’d love to put on a killer core class like this that could get you 5, 10, or even 20 or more hot leads.
In the business of fitness, NOTHING beats referrals and we prefer to build our program through word of mouth instead of overpriced paid advertising any day of the week
Crank it!
BJ
PS- If you are a bootcamp owner, check out the exact email newsletter I sent out to my campers to promote the aforementioned bring-a-buddy workout that brought over 20 new people through our doors. Please feel free to modify for your own business:
Hey BJ,
It’s tummytime!!!
As I mentioned yesterday we will be having a special Bring-A-Buddy Core Workout Next Saturday July, 10th at 10 am at The Fitness Asylum in Bay View.
Here’s how it works:
1.) We need your buddies to arrive by 9:45 am to sign a release to exercise in case there are any casualties of war (joking… well, not really…). Plus they will be writing down who referred them so we can announce the winner at the end of the class.
2.) The camper who brings the most buddies will win a free massage for their efforts. If there is a tie we will do a sudden death tie breaker- either arm wrestling or a cage fight… not sure yet…
3.) The referral rewards program also takes effect as any buddy who signs-up as trial member will generate a $10 gift card for you and if they sign-up for membership that will generate a $50 gift card for you.
As I have mentioned before, we want to grow this program from within and get more good people like you involved and we will reward you for helping us do so
In order to help you spread the word and get your buddies to come, I have provided a done-for-you Facebook update posting template below that I recommend you post 2-3 times over the course of the next week to hype up the class:
“It’s tummytime!! Join me for a FREE Abs Workout on Saturday, July 10th at 9:45 am at The Fitness Asylum in Bay View- The Fitness Asylum, 2612 S. Greeley St, Suite 220, Milwaukee, WI 53207.”
Plus, here’s a real slick new way to spread the word on FB and go viral very quickly:
You can now tag your friends in your status or post. Type @ and then type the friend’s name. For example: “It’s tummytime!! I’m doing a core class with @John Smith.”
Recently I have received many eager emails from my colleague and Workout Muse customer Vince McConnell of McConnell Athletics in Fairhope, Alabama.
Vince is an incredible coach and he specializes in working with very motivated athletes who depend on him to take their physical abilities to the next level.
Vince currently powers many of his metabolic circuits and speed training workouts with Workout Muse interval training workout music.
The WM tracks have allows Vince to automate his athlete sessions AND provide more coaching and motivation to put his athletes in the best position to properly perform the many drills they employ and to thus ultimately succeed on the court or field of play.
Check out 5 different highlight videos of Vince’s Athletic Performance Enhancement Workouts using 20-10 Tabata and 30-5 Partner Training Interval Soundtracks (simply go to “MUSIC STORE” in the top nav menu and search for these intervals timelines under “interval protocol” to listen to audio samples and learn more):
Resistance Band Training Thunderband Speed Workout
Metabolic Circuit Training
Power Energy System Development (ESD) for Football
I’ve received lots of questions regarding what warm-up routines we use in our 30-minute express workouts at our MISSION: METABOLISM BOOTCAMP in Milwaukee, WI.
Below is a great video explaining our exact 5-minute warm-up using mobility and activation exercises with Level I, II, and III progressions and this is also the exact template used in BOOTCAMP AUTOMATOR (which will re-open in August by the way):
1- Squat to Stand Variation
2- Sagittal Lunge Variation
3- Frontal/Transverse Lunge Variation
4- Hip Hinge/Stiff-Legged Deadlift (SLDL) Variation
5- Mobility Push-up Variation
I love 50-10’s for this 5-minute warm-up as it allows plenty of time to work on the skill and grease the groove before we start cranking it during the main metabolic bootcamp workout of the day.
For more info and audio samples on all of our great 50-10 interval training workout music soundtracks, please go to MUSIC STORE and search for 50-10’s under the interval protocol search filter.
One of the things I am best know for in the fitness industry is my exercise progression system. When I wrote the original Exercise Progressions 101 Article a couple months back to rave reviews and an endorsement by Coach Mike Boyle himself at StrengthCoach.com, I received lots of requests for a video demo of exactly what I was talking about in the article. So today I’ve got a great video of me explaining the 5 ways to make an exercise harder or easier from Bootcamp Bootcamp in Louisville, KY. This is a must-watch for anybody who works out and trust me when I say it will really help simplify the process of choosing/assigning the right exercises for wide variety of fitness levels.
This past weekend at Perform Better Chicago, I explained and then showed the difference between a 50-10 circuit and a 30-30 circuit to nearly 100 sweaty fitness pros.
The difference is actually quite simple:
50-10’s are more of an endurance and conditioning template that uses moderate intensity loads and exercise variations that are better suited for longer time under tensions and shorter/negative recovery periods.
30-30’s are more of a strength/hypertrophy/power template that uses higher intensity loads and exercise variations that are better suited for shorter work periods and equal recovery periods.
I like to start all new groups with 50-10’s and progress them to 30-30’s. This allows for a very seamless periodization and you can even alternate between 50-10’s and 30-30’s each month or every 2 weeks for as Coach Dos likes to call it an “alternating linear periodiation.”
LET THE BATTLE OF THE INTERVALS BEGIN!!
Here is the 50-10 Circuit we did with Level I, II, and III progressions:
Click the image to the left to purchase the 30-30 rock soundtrack featured in this video!!
One thing is for sure. There is nothing else in the world that can power and automate a bootcamp workout as well as Workout Muse. There were nearly 100 people working out at their own fitness level at the same time. The typical bootcamp class costs $10-20 per class so you’re looking at a $1-2 K workout right there if space allows for it… not too shabby
What could be better than selfless fitness pros making great money helping a ridiculous number of people at a time… I LOVE IT and that’s the power of Workout Muse interval training workout music!!
Crank it!
BJ
PS- Which interval do you feel is DEADLIEST? Please post a comment to this blog below and share your opinion!!
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