Posts Tagged ‘workout muse’

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My 5 Favorite Bootcamp Warm-Up Songs

Thursday, January 6th, 2011

Before I list my 5 favorite boot camp warm-up songs when using the new iWorkout Muse PRO app for the iPhone and iPod Touch for my camps and personal workouts, I want to first announce yesterday’s content winner.

We had an awesome surge of favorite workout music posts at our Workout Muse Facebook Fan Page and thanks to all for participating!

http://www.facebook.com/workoutmuse

Not only were there are ton of new songs I’m adding to our bootcamp playlists, but there were some classic songs that I had forgotten about over time.

Though everyone contributed some fantastic suggestions, there can only be one winner…

Congratulations to Dave Macfarlane!!

Dave suggested “Click Click Boom” by Saliva and I totally forget about this song and actually never even knew the name of the song or artist(s).

It’s pretty hype so I added it to my master bootcamp playlist right away.

Dave, please email support@workoutmuse.com to claim your free coupon code for our brand new iWorkout Muse Pro app. You can either use the coupon code for yourself or gift it to a friend, family member, client, or camper who has an iPhone or iPod Touch- the choice is yours!!

Now, on to my 5 favorite bootcamp warm-up songs…

One of the cool new features of our new iWorkout Muse PRO app is the ability to have pre-workout, workout, and post-workout sections AND the ability to select specific music for each section.

So I always have certain songs/playlists for the pre-workout that differ from the workout or post-workout.

What’s the difference between a warm-up and a workout song?

Well, for me, the warm-up song is meant to get you ready to rock for the upcoming high-intensity workout.

It should have a steady build of tempo and intensity and finish with a nice little climax at the end.

It needs to inspire you to get ready to move with passion and purpose.

Plus, I think it’s also nice when the song is a bit quirky and fun.

Here are my current 5 favorite bootcamp warm-up songs:

1.) Jukebox Hero by Foreigner

2.) What is Love by Haddaway

3.) Pump Up the Jam by Technotronic

4.) Super Freak by Rick James

5.) Uprising by Muse


What’s your favorite warm-up song for your workouts? I want to know!

So, we’re going to be having another FB Fanpage contest just like yesterday, except this time I want to hear about your favorite warm-up song.

Here’s the deal and it will take you less than 60 seconds to participate:

1.) Head over to our Workout Muse Facebook Fan Page by clicking the link below (or copy and paste it into your browser):

http://www.facebook.com/workoutmuse

2.) Make a quick post about what your absolute favorite warm-up song is (you can list a couple if you can’t decide on just one- I understand that it’s tough!)

3.) You will then be entered into a raffle to potentially win a free coupon code for our brand new iWorkout Muse Pro app. You can either use the coupon code for yourself or gift it to a friend, family member, client, or camper who has an iPhone or iPod Touch- the choice is yours!!

In 24 hours I will randomly select one of you as the Facebook Fan Page contest winner!

So don’t wait and head on over to our WM FB Fan Page and let us know what your favorite warm-up song is:

http://www.facebook.com/workoutmuse

Crank it!
BJ

PS- Listen to what Joe Dowdell said about the new iWorkout Muse PRO app on Facebook: Joe Dowdell: Just downloaded the new version of iWorkout Muse Pro. Already set it up for my Modified Strongman training session tomorrow. Totally looking forward to cranking up the tunes and moving some load. Thanks BJ Gaddour!

Joe is the top trainer in NYC and trains a list of who’s who including actors, musicians, world class athletes, models, high-profile executive and more at his gym Peak Performance in Downtown Manhattan. If it works for Joe, it should work for you ;)

PPS- Check out what Robert Palka, one of Joe’s friends, said in response to Joe’s update about our app:

Robert Palka That iWorkout is fantastic. Used it last night for some intervals. Good to be able to choose your own music. They could easily double the price, it’s well worth it.about a minute ago

Robert is right. And we will probably be bumping up the price by the end of the week so be sure to get the new app before we do:

http://bit.ly/hPjgZQ

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Win $200 Debit Card: iWorkout Muse PRO Contest!

Tuesday, January 4th, 2011

Wow!

It’s been a pretty crazy 24 hours since the launch of the brand spanking new iWorkout Muse PRO for the iPhone and iPod Touch!

http://bit.ly/hPjgZQ

Check out a few of the reviews we got from happy customers in the Apple iTunes Store below:

“This App is It!” *****
by Unstoppable Bodies
This app is the real deal. My workouts have never been the same since I downloaded it. Seriously no more wasting time looking at watch/clock it tells me when I need to work & recover. I also highly recommend all my clients to get this app for their off day workouts. You’re really missing out if you don’t buy it now. No Joke!

“Wow” *****
by jomonkey
I loved the original app. This one is even better! I know this will really help my clients. Rather than watch a clock, or timer, I will better be able to focus on them. Even my own workouts are going to benefit. This app is sure to help 2011 be an even healthier year than 2010! Thanks BJ!

And listen to what a few of our WM facebook fan page followers had to say:

Jason Yun- awesome app! like it a lot better. love you stop the music for the stop and 1/2 way, before I could barely hear it.

Tim Peach- BJ, it’s mad!! Love it. And Reviewed it. Would love a “Save Workout” function on 2.0 (Unless its on this one and I havent found it yet, lol)
Awesome job!! Between this, my new mac and iMovie you’ve single handedly got me set up nicely for 20…11. cheers”

Dan Go- Bro! I just downloaded it….it is SICK!!!

Angela Camlin Monte- Awesome app!!!!

Jason Barrett Morgan- I love how the music now pauses with the voice, I’ve missed commands in the past.

Now, to the business at hand- the iWorkout Muse PRO Contest!!

The coolest part about this contest is that you don’t even need to have/buy the app to participate and it takes less than a minute to participate in.

Here’s how it works to be eligible to win a $200 Debit Card from WM:

1.) Make a facebook and/or twitter post recommending the app (use the provided Done-For-You iWorkout Muse PRO Social Media Update Templates in the “PS” below)

2.) Send us a screen shot showing your updates to support@workoutmuse.com to be entered into a raffle to win the $200 debit card

This contest starts NOW and ends on Monday, January 10th, so we need all of your submissions by then.

Thanks in advance for helping us get the word out about the killer new app and I wish you the best of luck in this contest ;)

Crank it!
BJ

PS- Here’s the Done-For-You iWorkout Muse PRO Social Media Update Templates for the contest:

Facebook Update:

Check Out this Killer Workout Music App! The iWorkout Muse PRO app for the iPhone and iPod touch allows you to build custom interval workouts seamlessly mixed to your favorite music- it’s really cool! http://bit.ly/hPjgZQ

Twitter Update:

Check Out this Killer Workout Music App!! iWorkout Muse PRO app for the iPhone and iPod touch: http://bit.ly/hPjgZQ

PPS- If you have an iPhone or iPod Touch, then you need to head over to the Apple iTunes Store and see what iWorkout Muse PRO is all about:

http://bit.ly/hPjgZQ

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Crank it with BJ: D.A. Wallach of Chester French!!

Thursday, December 23rd, 2010
The other day I was honored to work out celebrity D.A. Wallach, the lead singer of Chester French. D.A. and I went to high school together and have stayed in touch since.
For those of you who don’t know, Chester French is a pop music duo comprising singer D.A. Wallach and multi-instrumentalist Max Drummey. The group originally formed in 2003 as a five piece live band at Harvard University, where the band members were freshmen. A year later, D.A. and Max began working as recording engineers at the school’s student recording studio, and continued writing, producing, and engineering their music as a duo. By their senior year, the album that they had made for less than $2,000 sparked a bidding war between some of the biggest artists in popular music, including Kanye West and Pharrell Williams. Ultimately, D.A. and Max signed with Williams to his Star Trak imprint on Interscope Records (home to U2, Eminem, Gwen Stefani).

Since then, Chester French has played hundreds of shows with its three piece backing band, touring the US and Europe as a headliner or with Blink 182, Weezer, N*E*R*D, Common, or Lady Gaga. D.A. and Max have also made a point to connect with their supporters through free, intimate acoustic performances in dozens of sneaker shops and record stores around the U.S. Their relentlessly energetic and engaging sets have won fans of a variety of styles of music, and the group’s audiences are as diverse as its sound.

In April of 2009, Chester French released its highly-anticipated debut album, Love the Future, which has received broad critical acclaim. People Magazine’s Chuck Arnold called it “a delightfully whimsical pop pastiche that evokes everyone from the Beach Boys and the Beatles to Prince,” and the Boston Globe hailed the release as “too wise – and too catchy – to possibly be the debut from the recent Harvard grads.”

To promote Love the Future, the duo simultaneously released a free, full-length concept album of comedy-infused hip-hop and pop music entitled Jacques Jams Vol. 1: Endurance. Overseen by renowned DJ Clinton Sparks, the album featured collaborations with Jermaine Dupri, Diddy, Pharrell, Talib Kweli, Bun B, Janelle Monae, and many others. Over 300,000 fans have downloaded Jacques Jams, available at www.ChesterFrench.com/mixtape, and publications ranging from VIBE to the New York Times have praised the project’s creativity.

Chester French rounded out 2009 with national network television performances on NBC’s Late Night with Jimmy Fallon, and ABC’s Jimmy Kimmel Live!. Both appearances showcased the group’s fiery live show, as well as D.A.’s and Max’s typically unconventional sartorial stylings, which have landed the duo in GQ and Vogue.

In order to stay connected with its fans, the band has created www.ChesterFrench.com, where fans can buy music and merchandise directly from D.A. and Max. It is also the hub of their unique VIP Concierge Service, a free membership network through which Chester French provides its fans with extraordinary personal service, news, and invitations to exclusive events.

You can expect their new album in 2010 and D.A. is also embarking on a solo project in the New Year as well.

Be sure to head over to their Facebook fan page and follow them as they are quite talented and a ton of fun:http://www.facebook.com/chesterfrench

Crank it!
BJ

PS- iWorkout Muse PRO has been submitted for your review for to the Apple iTunes store so now it’s just a waiting game. But if past experience is any indicator, we expect this baby to be ready by the end of this year or early 2011… stay tuned!

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Bootcamp Automator December 2010 Movie Trailer

Wednesday, December 15th, 2010

Below us is outline of the Bootcamp Automator December 2010 Program Design:

Continuous 30-Second Movement Ladders- 20 Minutes Total: Start by performing 1 movement for 30 seconds followed by a 30 second rest. Each round perform 1 additional movement for 30 seconds. Just listen, the music will tell you exactly what to do!

15-30-45-60-60-45-30-15 Pyramid Interval Trisets- 20 minutes total: First perform AScending 15-30-45-60 ladder intervals for 3 different exercises switching exercises every set and then perform DEScending 60-45-30-15 ladder intervals for 3 different exercises switching exercises every set. There is only a short 15 seconds rest and transition between exercises. Just listen, the music will tell you exactly what to do!

Ascending and Descending 10-20-30 Ladder Intervals Circuit Training- 20 Minutes Total: Start by performing AScending 10-20-30 ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. Then finish by performing DEScending 30-20-10 ladder intervals with a 1:1 work to rest ratio for each exercise before moving to the next exercise in the 5-exercise circuit. Just listen, the music will tell you exactly what to do!

Equipment-Based Metabolic Workout Routines

30-Minute EXPRESS Workouts for Busy People

- These equipment-based workouts involve group exercise friendly equipment options like resistance bands, TRX suspension training units, stability balls, valslides, dumbbells, kettlebells, med balls, battle ropes, etc. Please reference the provided equipment-free versions of these workouts if you have limited equipment access.

3 Equipment-Based Workouts

Equipment-Based

Workout A

Equipment-Based

Workout B

Equipment-Based

Workout C

Interval Protocol

Continuous 30-Second Movement Ladders

15-30-45-60-60-45-30-15 Pyramid Interval Trisets

Ascending and Descending 10-20-30 Ladder Intervals Circuit

Exercise Selection and Order

1- KB 2-Leg Hip-Hinge + Row Variation

1- TRX Squat Sequence Complex Variation

1- TRX Mountain Climbers Variation

2- Band-Resisted Triceps Push-up Variation

2- KB Alternating Shuffle Swings Variation

2- MB Split Squat Slams

3- 1-Leg Deadlift Variation

3- Corkscrew

Push-up Variation

3- Battle Ropes In and Out Waves Variation

4- DB Biceps Push-up Variation

4- KB Side to Side Sumo Deadlift Jumps Variation

5- Band-Resisted 1-Leg Hip-Hinge Variation

5- Lateral Stationary Running Variation

6- Hands Over the Line Variation

7- KB Swings Variation

8- DB Zottman Curls

Equipment-Free Metabolic Workout Routines

30-Minute EXPRESS Workouts for Busy People

- These equipment-free workouts are modified versions of the aforementioned equipment-based workouts for those camps with limited access to fitness equipment. Simply substitute Equipment-Free Workout A for Equipment-Based Workout A and so forth as needed. These equipment-free routines are ideal for outdoor camps and corporate camps where equipment is limited.

3 Equipment-Free Workouts

Equipment-Free

Workout A

Equipment-Free

Workout B

Equipment-Free

Workout C

Interval Protocol

Continuous 30-Second Movement Ladders

15-30-45-60-60-45-30-15 Pyramid Interval Trisets

Ascending and Descending 10-20-30 Ladder Intervals Circuit

Exercise Selection and Order

1- Back Pillar Variation

1- Squat Sequence Complex Variation

1- Wall Mounted Mountain Climbers Variation

2- Triceps Push-up Variation

2- Lateral Shuffle Shuttle Variation

2- Rear-Foot-Elevated (RFE) Split Squats Variation (L)

3- 1-Leg Deadlift Variation

3- Corkscrew

Push-up Variation

3- Rear-Foot-Elevated (RFE) Split Squats Variation (R)

4- Biceps Push-up Variation

4- T-Push-up Variation

5- 1-Leg Hip-Hinge Variation

5- Lateral Stationary Running Variation

6- Hands Over the Line Variation

7- Vertical Jumps Variation

8- Triceps Push-up Variation

The top fitness bootcamp owners in the world automate their camps with Bootcamp Automator.



Each month comes with one month OF done-for-you program design taken straight out of my MISSION: METABOLISM BOOTCAMP in Milwaukee, WI, including:

- THREE custom interval training workout music soundtracks powered by Workout Muse

- SIX instructional workout videos: 3 equipment-based and 3 bodyweight

- ONE program design cheat sheets PDF

For more info about the best fitness boot camp workouts in the world for corporate and community camps, indoor and outdoors camps, and start-up and veteran camps, please visit our store and search for BOOTCAMP AUTOMATOR:

https://www.workoutmuse.com/store/

OR email us at:

support@workoutmuse.com

PLUS, if you email us, be sure to mention you saw this YouTube video and blog post to get a special offer ;)

Crank it!
BJ

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Movie Trailer: 2010 Bootcamp Workout Highlight Video

Wednesday, December 15th, 2010

I got some cool new iLife ‘11 software for my mac so I put together a super dramatic movie trailer as kind of a bootcamp highlight video of 2010.

It was tough to jam several hundred people and a year’s worth of workouts into a 77 seconds, but I did my best.

Please take a minute of your day to check it out below:

If you run a boot camp or fitness business, be sure to make your own highlight video to recognize your clients and campers for all of their hard work in 2010…

It’s probably the best and most fun marketing you can do to end the year ;)

And if you want to get fit in 2011, do yourself a favor and find a local fitness bootcamp in your area that uses Workout Muse so that you have someone who knows what they’re doing to push you to the next level.

Crank it!
BJ

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Monday Crankfest: 20-10 Thunderband Workout

Sunday, December 12th, 2010

I thought I’d throw a little Monday motivation at you with this slick Thunderband Workout powered by Workout Muse.

Special thanks to top strength coach and WM user Vince McConnell of McConnell Athletics based in Fairhope, Alabama for sharing ;)

To learn more about the 20-10 resistance band training tabata interval track used in the video, click the image below:

To check out other 20-10 tracks, simply click the link below:

https://www.workoutmuse.com/store/

Click “Interval Protocols” and select “20-10″ to see all the 20-10 tracks we offer!!

To learn more about those awesome thunderbands those guys are rocking in the video, go to the band man’s store here:

Crank it!
BJ

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Best Abs Workout to Burn Belly Fat

Thursday, December 9th, 2010

Mixed Equipment Workout

ADRENALINE ABS Workout- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.

Station#

Exercise Variation

Level I

Level II

Level III

1

 1- TOTAL BODY:

KB 1-Arm Hang Clean Variation

DB 1-Arm Hang Clean

KB 1-Arm Assisted Hang Clean

KB 1-Arm Hang Clean
2- CORE STABILITY:

Side Pillar ABDuction Hold Variation

Short-Lever Side Pillar Hold

Long-Lever Side Pillar Hold

Side Pillar ABDuction Hold

2

 1- TOTAL BODY:

Med Ball Slams Variation

Decrease Loading and/or Speed of Movement

Med Ball Slams

Increase Loading and/or Speed of Movement
2- CORE STABILITY:

Med Ball Mountain Climbers Variation

MB Push-up Hold

MB Slow Mountain Climber

MB Fast Mountain Climber

3

 1- TOTAL BODY:

Band Split Stance Push Press Variation

Band Parallel Stance Push Press

Band Split Stance Push Press

Increase Resistance
2- CORE STABILITY:

Back Pillar Hold Variation

Bent-Knee Hip Extension Hold

4-Point Back Pillar on Hands

3-Point Back Pillar Hold on Hands

FINISHER

Running in Place Variation

Upper Body Running or Marching in Place

Jogging in Place

Running in Place

Battle Ropes Alternative Workout

ADRENALINE ABS Workout- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.

Station#

Exercise Variation

Level I

Level II

Level III

1

 1- TOTAL BODY:

Battle Ropes Up-Down Waves Variation

Decrease Speed of Movement and Size of Waves

Battle Ropes Up-Down Waves

Increase Speed of Movement and Size of Waves
2- CORE STABILITY:

Side Pillar ABDuction Hold Variation

Short-Lever Side Pillar Hold

Long-Lever Side Pillar Hold

Side Pillar ABDuction Hold

2

 1- TOTAL BODY:

Battle Ropes Side to Side Waves Variation

Decrease Speed of Movement and Size of Waves

Battle Ropes Side to Side Waves

Increase Speed of Movement and Size of Waves
2- CORE STABILITY:

Mountain Climbers Variation

Push-up Hold

Slow Mountain Climber

Fast Mountain Climber

3

 1- TOTAL BODY:

Battle Ropes Figure 8 Waves Variation

Decrease Speed of Movement and Size of Waves

Battle Ropes Figure 8 Waves

Increase Speed of Movement and Size of Waves
2- CORE STABILITY:

Back Pillar Hold Variation

Bent-Knee Hip Extension Hold

4-Point Back Pillar Hold on Hands

3-Point Back Pillar Hold on Hands

FINISHER

Partner “I Go, You Go” 20 Battle Ropes Alt Waves and T-Push-ups Superset

20 Battle Ropes Alt Waves/Push-up Hold

20 Battle Ropes Alt Waves/T-Push-up Hold

20 Battle Ropes Alt Waves/T-Push-up

Want more of this insane ADRENALINE ABS template?? Click the links below to check out audio and/or video samples to see which product is the right fit for you:

Bootcamp Automator- 1-Month of Done-for-You ADRENALINE ABS Group Ex Program Design

http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-professionals

Workout Automator- 1-Month of Done-for-You ADRENALINE ABS Home/Travel Fitness Program Design

http://www.workoutmuse.com/music/adrenaline-abs-for-fitness-enthusiasts

Workout of the Month- Featured AA Workout with Workout Videos and Soundtracks

http://www.workoutmuse.com/music/workout-of-the-month-september-2010

Soundtrack of the Month- Featured AA Interval Workout Music Track

http://www.workoutmuse.com/music/soundtrack-of-the-month-september-2010

Crank it!
BJ

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30-15 Interval Metabolic Circuit with TRX, Valslides, Battle Ropes, Resistance Bands, Kettlebells and Dumbbells

Tuesday, December 7th, 2010

Since my MISSION: METABOLISM BOOTCAMP only has 2 weeks of training for the month of December before a 2-week holiday break, I’ve decided to select my 6 favorite workout templates of 2010.

Here’s my first favorite template and a done-for-you Level I, II, III program design chart like we do in Bootcamp Automator each and every month (plus the tracks and instructional videos to go with it and bodyweight alternatives for each workout).

30-15 Six-Exercise Metabolic Circuit with TRX, Valslides, Battle Ropes, Bands, Kettlebells and Dumbbells- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.

Station#

Exercise Variation

Level I

Level II

Level III

1

TRX 180-Degree Split Squat Jumps Variation

TRX Split Squats

TRX Split Squat Jumps

TRX 180-Degree Split Squat Jumps

2

Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset Variation

Decrease Speed of Movement and Size of Waves

Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset

Increase Speed of Movement and Size of Waves

3

Sliding Mountain Climbers Variation

Push-up Hold

Progress from Slow to Fast Sliding Mountain Climbers

Sliding Mountain Climbers + Push-up

4

Band Pull-Aparts Variation

Decrease Resistance

Band Pull-Aparts

Increase Resistance

5

Kettlebell (KB) Sumo Deadlift Variation

Progress from Bodyweight to External Loading

KB Sumo Deadlift

Increase Loading

6

Dumbbell (DB) Push-up Rows Variation

DB Push-up Hold

DB Push-up Rows

Increase Loading

And here’s a great Medicine Ball Workout Alternative that I used at another location:

Med Ball Workout Alternative

30-15 Six-Exercise Metabolic Circuit- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.

Station#

Exercise Variation

Level I

Level II

Level III

1

Med Ball Burpees Variation

MB Sumo Deadlift: Progress from Bodyweight to External Loading

MB Burpees

MB Jumping Burpees

2

Med Ball Slams Variation

MB Slams

MB Side to Side Slams

Increase Loading and/or Speed of Movement

3

Med Ball 1-Leg Hip-Hinge Variation (L)

Bodyweight 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge + High Knee

4

Med Ball 1-Leg Hip-Hinge Variation (R)

Bodyweight 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge

MB 1-Leg Hip-Hinge + High Knee

5

Med Ball Walking Lunges Variation

MB Split Squat: Progress from Bodyweight to External Loading

Progress from MB Alt. Reverse Lunges to MB Alt. Forward Lunges

MB Walking Lunges

6

Med Ball Cross-Body Mountain Climber Variation

MB Push-ups Hold

MB Cross-Body Mountain Climber

MB Cross-Body Mountain Climber + Push-up

Want more custom 30-15 interval training workout music soundtracks and/or done-for-you workouts??

Simply click on one of the images below to learn more and listen to audio samples or view video samples ;)


MISSION: METABOLISM for Fitness Professionals- $67

THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR AUGUST 2010 AND IS TAILOR MADE FOR FITNESS PROS AND BOOTCAMP OWNERS LOOKING TO AUTOMATE THEIR GROUP EXERCISE WORKOUTS. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!

The official 30-minute express metabolic circuit training system from BJ Gaddour’s 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


MISSION: METABOLISM for Fitness Enthusiasts- $47

THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR AUGUST 2010 AND IS TAILOR MADE FOR FITNESS ENTHUSIASTS LOOKING FOR A DONE-FOR-YOU HOME/TRAVEL FITNESS PROGRAM. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!

The official 30-minute express metabolic circuit training system from BJ Gaddour’s world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!

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


Workout of the Month- August 2010- $24.95

THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR 2010 and MISSION: METABOLISM. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!

This DIGITAL product includes:

- 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


Soundtrack of the Month- August 2010- $14.95

THIS TRACK IS FEATURED IN BOOTCAMP AUTOMATOR AND WORKOUT AUTOMATOR FOR AUGUST 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!

This DIGITAL product includes:

- ONE 30-15 interval six-exercise metabolic circuit mp3 soundtrack: 20 minutes total

Crank it!
BJ

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Cardio Kickboxing Workout

Friday, December 3rd, 2010

Here’s a great Cardio Kickboxing Workout put together by our fantastic MMA instructor Eloisa DeLeon from our new Cardio Kickboxing class at The Fitness Asylum in Milwaukee, WI.

Boxing Intervals: 3 Minutes on, 1 Minute Off

1- Jabs @ 30 seconds with immediate transition
2- Hooks @ 30 seconds with immediate transition
3- Upper Cuts @ 30 seconds with immediate transition
4- Front Kicks @ 30 seconds with immediate transition
5- Back Kicks @ 30 seconds with immediate transition
6- Side Kicks @ 30 seconds with immediate transition

The great thing about Cardio Kickboxing is that all you need is your bodyweight, plus some skilled instruction, to get in a great workout.

For fitness facility owners, it’s also a great walk-in or punch card class to offer to your campers or clients that can’t get enough of what you do.

Stay tuned for the NEW Boxing Intervals Workout Music Soundtrack that’s powering this workout next week!

To learn more about this Cardio Kickboxing class in Milwaukee, WI at The Fitness Asylum, please visit:

http://www.MilwaukeeFitnessAsylum.com

Crank it!
BJ

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20-Minute Fat Loss Travel Workout in Houston: DB Sequence Complex

Monday, November 29th, 2010

I’m down in Houston, Texas hanging with some friends and relaxing.

But of course I still need to get my crank on ;)

Here’s the workout I did today, it was quick and brutally effective like all of our 30-minute express metabolic workouts at Workout Muse:

30-Second Dumbbell Succession Complex

1- DB Push-ups Variation @ 30 seconds of work with zero rest and transition between movements

2- DB Push-ups Rows Variation @ 30 seconds of work with zero rest and transition between movements

3- DB Burpees Variation @ 30 seconds of work with zero rest and transition between movements

4- DB Alternating Reverse Lunges Variation @ 30 seconds of work with zero rest and transition between movements

5- DB Hip-Hinge Variation @ 30 seconds of work with zero rest and transition between movements

6- DB Squat to Curl to Press Variation @ 30 seconds of work with zero rest and transition between movements

Rest for 60-seconds and repeat this 4-minute sequence up to 5x for 20 total minutes.

You can listen to an audio sample and get the exact 30-second succession complexes soundtrack I used for this workout from KETTLEBELL KAOS here:


http://www.workoutmuse.com/music/kettlebell-kaos-succession-complexes-soundtrack-digital-downloads

Plus, I added 12 minutes of 30-90 intervals using skater jumps as a finisher FYI using the 30-90 interval training workout music soundtrack from WARP SPEED FAT LOSS- you can find that track here and listen to audio samples:

http://www.workoutmuse.com/music/warp-speed-fat-loss

Just in case you want to empty that tank even more ;)

Crank it!
BJ

PS- If you want more content just like this, straight up video of me showing you a new killer workout, post “give me more” as a comment to the blog below and of course be sure to share on facebook/twitter- thanks!!

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