Running a business can be very stressful and very busy. As a fitness professional running my own business, there is no excuse for not exercising, so there has to be a compromise sometimes. When I’m very short on time and am not willing to take the time and put in a ton of thought with what my workout will be, I throw in a Workout Muse interval workout music soundtrack and set up stations around my studio, in my backyard, or at home and blast through a workout in 20 minutes or less.
In fact, here is some footage of a workout I did today. I used a 20/10 tabata interval training music soundtrack from Ultimate Tabatas; 20 seconds of work 10 second rest for 20 minutes. As you will see in the video, I moved from station to station during each 1-minute rest period. I love the rock track and use it the most for my workouts.
Here is the exercises I performed:
Station 1:
Spiderman Push ups
Kettlebell Swings
Station 2:
Kettlebell Snatches
Jump Squats
Station 3:
Double Ring Rows
Single Leg Hip Extension
Station 4:
Speed Rows
Squat Press
So despite having very little time to plan, I was able to get a killer workout but not sacrifice quality. Having these soundtracks in my tool box not only helps me easily prepare for bootcamp workouts, but also allows me to hit it hard without too much prep time. It also allows me to let off a little steam and clear my head for the rest of the day.
Ben Warstler is the owner of Groundbreaking Fitness, LLC in northeast Vermont and runs Ben’s Bootcamps, a six figure bootcamp business in two towns both smaller than 4,000 people. Ben is a coach with the Bootcamp Blueprint, a program designed to help other fitness professionals grow their fitness bootcamp business to the next level. Be sure to follow Ben on Facebook and Twitter.
Tags: ben warstler, ben's boot camps, interval training music, interval workout music, tabata interval workout, tabata timer, ultimate tabatas workout, workout muse
This workout ‘effin’ Rocks!
The one arm Kbell is hurting my shoulder just watching it
Love the spiderman push-ups and speed rows. Way to kick it!
Nice! Any substitutes for the double ring rows? Thanks.
Gentle Ben got nasty with this one… no doubt about it!
thanks for the killer content Ben!
crank it!
BJ
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Hey Chris,
Actually, the body weight speed push-ups rows that were demonstrated in the video are a great substitute… you can get a lebert equalizer or a TRX to get that pulling component for body weight rows as well
If you have dumbbells, rock with db bent over rows… or you can wall mount a band unit and rock with band rows… options are endless
crank it!
BJ
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Hi Ben!
Excellent workout!
We are all the same when it comes to “making” time to
workout and fit it into our day. Thanks for sharing and inspiring us!
Thanks it was great to see this I really struggle with making my workouts and I know i have to do better . . .its only 20 min!
Nice! You always come up with a bomb diggidy workout. Thanks again..
Hey Larry,
amen bro- we all go through the ebbs and flows that is life… but the key is to put yourself in a position where you cannot fail.
A big part of this is incorporating time and space-efficient workouts you can do anywhere in 20 minutes or less… because, no matter what anybody says, EVERYONE has 20 minutes a day to workout
crank it!
BJ
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20 minutes of hell for another 23 hours and 40 minutes of heaven… this is some good perspective to take into this killer boot camp style workouts
crank it!
BJ
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Glad you liked it Andre!
Ben truly killed it on this one for sure
crank it!
BJ
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Great workout there Ben, I might have to ive that a go myself.
Marc
Alright, I did this one today and I was hurting for sure! Quick question on the snatches; do you do them with the right hand followed by the jump squat and then with the left hand? Or do you switch after 10 seconds?
Thanks,
Chris
I’d recommend switching arms from set to set as it’s tough to get enough snatches in 10 s with 1 arm, better to go all 20 s with left arm, then to next exercise, then come back to 20 s with right arm
crank it!
BJ
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