Check out this great video demo of my high school football players doing Tabata body weight intervals to end their strength training workouts:
This routine is an incredible way to build work capacity, improve anaerobic endurance, and to increase relative strength (how strong you are per lb of body weight).
In other words, you are looking at a leaner, stronger, faster, more muscular athlete with unparalleled levels of conditioning.
For the fitness enthusiasts who thinks that body weight training is for sissies, try this workout for yourself and trust me when I say that you will change your opinions on what is possible with your body weight ;)
Crank it!
BJ
http://www.workoutmuse.com
Monday, June 30, 2008
Sunday, June 29, 2008
Build-Your-Own Treadmill-Rowing Machine Combo for ONLY 25 Bucks!
Check out the video below to learn how to build your own treadmill and rowing machine with ONLY 25 buck band:
http://youtube.com/watch?v=-gANf_FejZk
Then try the provided sample 4-minute cardio express workout to feel the fat-melting effects of this band workout that will literally save you THOUSANDS of bucks on overpriced, ineffective cardio equipment!
Crank it!
BJ
http://www.workoutmuse.com
http://youtube.com/watch?v=-gANf_FejZk
Then try the provided sample 4-minute cardio express workout to feel the fat-melting effects of this band workout that will literally save you THOUSANDS of bucks on overpriced, ineffective cardio equipment!
Crank it!
BJ
http://www.workoutmuse.com
Thursday, June 26, 2008
The Best NEW Ab Exercises w/ Bands!
I'll keep this short and sweet...
I did these 2 NEW ab exercises yesterday and I am FEELING it all over my core today... in a good way ;)
Essentially, we take a classic core movement and use a resistance band to make it a whole heck of a lot harder in a way you've never seen before!
Check out the best NEW ab exercises for ripped, sexy abs by clicking the link below so you can see what broke me during yesterday's workout:
Crank it!
BJ
http://www.workoutmuse.com
I did these 2 NEW ab exercises yesterday and I am FEELING it all over my core today... in a good way ;)
Essentially, we take a classic core movement and use a resistance band to make it a whole heck of a lot harder in a way you've never seen before!
Check out the best NEW ab exercises for ripped, sexy abs by clicking the link below so you can see what broke me during yesterday's workout:
Crank it!
BJ
http://www.workoutmuse.com
Tuesday, June 24, 2008
10-Minute Fat Loss Workout w/ Bands!
See the video below for an AMAZING 10-minute total body workout with resistance bands that you can do ANYWHERE!
The best part about it... though it doesn't contain a single isolated core exercise, you'll feel it like crazy in your abs the next day ;)
Crank it!
BJ
http://www.workoutmuse.com
The best part about it... though it doesn't contain a single isolated core exercise, you'll feel it like crazy in your abs the next day ;)
Crank it!
BJ
http://www.workoutmuse.com
Saturday, June 7, 2008
Interval CORE Cardio for Flat, Sexy Abs
Most people think that doing endless boring crunches or 100 sit-ups a day will help them get those flat, sexy abs.
Or they are persuaded to waste their hard-earned money on the various "ab gadgets" sold in infomercials promising the answer to tummy troubles.
Well, I'm about to change the way to do ab work FOREVER!
It's called CORE Cardio:
You will perform all-out maximum effort for 30 s of a cardio exercise (e.g. stationary running, jumping claps, shadow boxing, etc.) followed IMMEDIATELY by 30 s of active recovery by performing a core exercise (e.g. front pillars, upper body twists, leg raises, etc.). You will repeat this 1-minute set up to 10x for 10 total minutes.
Use this tried and proven workout that will blow-torch the fat that's covering up those sexy eye candy muscles while SIMULTANEOUSLY developing that rock hard midsection.
To view a sample DONE-FOR-YOU CORE Cardio Workout that you can perform ANYWHERE, please click the link below (you may have to copy and paste the link into your browser):
Part I: Explanation Video:
http://www.youtube.com/watch?v=2RmW2ICmcdU
Part II: Demo Video:
http://www.youtube.com/watch?v=zwFC81s-TR0
Remember, the best way to lose your gut is to use total body interval training workouts where you alternate between short all-out bursts of high-intensity effort and active recovery periods.
The time is now to start jumping on the interval training bandwagon that will sky rocket your metabolism and have you burning fat and building muscle for the following 24-48 hours... even when you're doing nothing!
And by sneaking in extra core work during "active recovery periods" you are cutting your workout time in HALF while still ensuring you will trade that keg of a gut for six pack abs!
Listen and Lose Fat,
BJ Gaddour, CSCS
http://www.workoutmuse.com
PS- Please forward this newsletter to anyone you feel will benefit from it so we can spread the health ;)
Or they are persuaded to waste their hard-earned money on the various "ab gadgets" sold in infomercials promising the answer to tummy troubles.
Well, I'm about to change the way to do ab work FOREVER!
It's called CORE Cardio:
You will perform all-out maximum effort for 30 s of a cardio exercise (e.g. stationary running, jumping claps, shadow boxing, etc.) followed IMMEDIATELY by 30 s of active recovery by performing a core exercise (e.g. front pillars, upper body twists, leg raises, etc.). You will repeat this 1-minute set up to 10x for 10 total minutes.
Use this tried and proven workout that will blow-torch the fat that's covering up those sexy eye candy muscles while SIMULTANEOUSLY developing that rock hard midsection.
To view a sample DONE-FOR-YOU CORE Cardio Workout that you can perform ANYWHERE, please click the link below (you may have to copy and paste the link into your browser):
Part I: Explanation Video:
http://www.youtube.com/watch?v=2RmW2ICmcdU
Part II: Demo Video:
http://www.youtube.com/watch?v=zwFC81s-TR0
Remember, the best way to lose your gut is to use total body interval training workouts where you alternate between short all-out bursts of high-intensity effort and active recovery periods.
The time is now to start jumping on the interval training bandwagon that will sky rocket your metabolism and have you burning fat and building muscle for the following 24-48 hours... even when you're doing nothing!
And by sneaking in extra core work during "active recovery periods" you are cutting your workout time in HALF while still ensuring you will trade that keg of a gut for six pack abs!
Listen and Lose Fat,
BJ Gaddour, CSCS
http://www.workoutmuse.com
PS- Please forward this newsletter to anyone you feel will benefit from it so we can spread the health ;)
Thursday, June 5, 2008
A Gift for YOU!
I recently did a phone interview with 6 of our superstar WORKOUT MUSE clients and I was BLOWN AWAY by their powerful, emotional stories that I am going to share this GIFT with you today.
Listen to how Paul Lundh lost 70 scale lbs in 100 days and has been so overwhelmed by the joy this has brought him that he now wants to become a trainer!
Listen to how Lisa Lundh fit into her goal dress that she wore on a special family cruise many years ago, and how her husband Paul was drooling at the mouth when he saw her in it!
Listen to how Carol MacFarlane "jonses" for the workouts and has lost 41 scale lbs in the process. Her sister didn't even recognize her in Walmart the other day!
Listen to how El Sangalang went from a size 8-10 to size 2-4 by listening and running to workout muse by the lake while pushing her baby boy Ian in a running carriage. Her husband has even dropped the 20 lbs of sympathy weight he put on during El's pregnancy.
Listen to how Coleen Barnes has FINALLY overcome 20+ years of failed attempts to reclaim her body and her life and has inspired her whole family to follow her lead!
Listen to how Dr. Kayt Havens plans to spread the gift of health and wellness to her patients because of the amazing benefits she's experienced through this program, knocking off 16 lbs of burdening body fat and overcoming debilitating fibromyalgia.
Listen to how the students have become the teachers as they share with you their personal triumphs and spill their top tips for success!
I have provided the link below for you hear this SHOCKING recording for yourself:
http://67.55.158.41/wav/conf6882117_308638.wav
GET READY TO BE INSPIRED!
Crank it!
BJ
http://www.workoutmuse.com
Listen to how Paul Lundh lost 70 scale lbs in 100 days and has been so overwhelmed by the joy this has brought him that he now wants to become a trainer!
Listen to how Lisa Lundh fit into her goal dress that she wore on a special family cruise many years ago, and how her husband Paul was drooling at the mouth when he saw her in it!
Listen to how Carol MacFarlane "jonses" for the workouts and has lost 41 scale lbs in the process. Her sister didn't even recognize her in Walmart the other day!
Listen to how El Sangalang went from a size 8-10 to size 2-4 by listening and running to workout muse by the lake while pushing her baby boy Ian in a running carriage. Her husband has even dropped the 20 lbs of sympathy weight he put on during El's pregnancy.
Listen to how Coleen Barnes has FINALLY overcome 20+ years of failed attempts to reclaim her body and her life and has inspired her whole family to follow her lead!
Listen to how Dr. Kayt Havens plans to spread the gift of health and wellness to her patients because of the amazing benefits she's experienced through this program, knocking off 16 lbs of burdening body fat and overcoming debilitating fibromyalgia.
Listen to how the students have become the teachers as they share with you their personal triumphs and spill their top tips for success!
I have provided the link below for you hear this SHOCKING recording for yourself:
http://67.55.158.41/wav/conf6882117_308638.wav
GET READY TO BE INSPIRED!
Crank it!
BJ
http://www.workoutmuse.com
Wednesday, June 4, 2008
29 DIFFERENT Way to do Push-ups!
Believe it or not, one of my favorite exercises is the good old push-up.
Most people freak when I say this because most of us have bad memories of endless push-ups in gym class or as punishment conditioning for sports.
These experiences have led most people to cast push-ups off to the side as a useless exercise because they are considered to be TOO HARD and TOO BORING!
Well, I am about to show you a video that will change all of this and make you a true believer in the endless possibilities of a push-up!
A push-up is the best upper body exercise in existence because it essentially is a total body movement that works the whole front side of your body (and more with some of the more advanced push-up variations we'll demo in the video).
Plus, a push-up is one of the BEST EXERCISES FOR FLAT, SEXY ABS! Your ability to perform push-ups optimally is directly related to your CORE'S ability to stay tight and stabilize throughout the movement preventing any weak links between your upper and lower body.
In other words, do push-ups for 6-pack abs!
To see 29 different ways to do push-ups for 6-pack abs, please click the link below (you may have to copy and paste this link into your browser):
http://youtube.com/watch?v=x2poqZtCS9I
My personal favorite is the running push-up which really smokes your abs!
Add these options into your own workout routine to mix things up and keep your body changing.
It's time to start having FUN with push-ups ;)
Listen and Lose Fat,
BJ Gaddour, CSCS
http://www.workoutmuse.com
Most people freak when I say this because most of us have bad memories of endless push-ups in gym class or as punishment conditioning for sports.
These experiences have led most people to cast push-ups off to the side as a useless exercise because they are considered to be TOO HARD and TOO BORING!
Well, I am about to show you a video that will change all of this and make you a true believer in the endless possibilities of a push-up!
A push-up is the best upper body exercise in existence because it essentially is a total body movement that works the whole front side of your body (and more with some of the more advanced push-up variations we'll demo in the video).
Plus, a push-up is one of the BEST EXERCISES FOR FLAT, SEXY ABS! Your ability to perform push-ups optimally is directly related to your CORE'S ability to stay tight and stabilize throughout the movement preventing any weak links between your upper and lower body.
In other words, do push-ups for 6-pack abs!
To see 29 different ways to do push-ups for 6-pack abs, please click the link below (you may have to copy and paste this link into your browser):
http://youtube.com/watch?v=x2poqZtCS9I
My personal favorite is the running push-up which really smokes your abs!
Add these options into your own workout routine to mix things up and keep your body changing.
It's time to start having FUN with push-ups ;)
Listen and Lose Fat,
BJ Gaddour, CSCS
http://www.workoutmuse.com
Tuesday, June 3, 2008
1 Dumbbell, 1 Helluva Workout
For an AMAZING done-for-you total body fat loss workout that can be done ANYWHERE, by ANYONE, at ANYTIME requiring only 1 DB, watch the video below:
http://youtube.com/watch?v=QMe8M0x0OhI
We did this exact workout with our evening boot camper yesterday, and they were FEELING IT!
I did this exact same workout in my backyard yesterday morning with a 30 lb db, and I am FEELING IT today big time!
Crank it!
BJ Gaddour, CSCS
http://www.workoutmuse.com
PS- Stay tuned for tomorrow's newsletter featuring a bonus audio recording for YOU with some of my superstar clients where they share all of their very own rapid fat loss secrets!
http://youtube.com/watch?v=QMe8M0x0OhI
We did this exact workout with our evening boot camper yesterday, and they were FEELING IT!
I did this exact same workout in my backyard yesterday morning with a 30 lb db, and I am FEELING IT today big time!
Crank it!
BJ Gaddour, CSCS
http://www.workoutmuse.com
PS- Stay tuned for tomorrow's newsletter featuring a bonus audio recording for YOU with some of my superstar clients where they share all of their very own rapid fat loss secrets!
Monday, June 2, 2008
SIMPLE Rapid Fat Loss: Continuous Work
The Workout Muse Workout-of-the-Month for June is a personal favorite of mine:
CONTINUOUS WORK
It is the most SIMPLE, yet BRUTALLY effective workout my clients and I have ever encountered!
This workout consists of performing 10 total reps of an upper body exercise, 10 total reps/leg of a lower body exercise, and 10 total reps of a core exercise. This represents ONE round and the goal is to perform max rounds for time (typically a 5-10 minute work zone).
Yep, it's that SIMPLE! But... it's NOT EASY!
You are literally working non-stop for the entire duration of the work zone only taking just as much rest as needed to transition to the next movement in the prescribed sequence.
How is this possible?
It's because of the alternating set format where you are "RESTING" from one exercise while performing another non-competing exercise with maximum INTENSITY:
10 reps upper body exercise -> 10 reps/leg lower body exercise ->
10 reps core exercise -> REPEAT for 10 minutes
I refer to this time-efficient approach as STRENGTH CARDIO.
It provides the optimal fat-burning effect by keeping your heart rate elevated throughout the ENTIRE workout as if you were performing cardio while allowing you to perform each resistance training exercise at peak INTENSITY for the optimal muscle-building stimulus.
This translates into maximal calorie burning both DURING and AFTER you workout and thus provides the biggest bang-for-your-buck so that you can simultaneously build lean muscle mass AND melt body fat in 30 minutes or less.
To see some of our very own superstar clients perform a LIVE Continuous Work demo workout on our Get Sexy Milwaukee TV Segment on The Morning Blend, simply click the link below:
http://www.themorningblend.com/NewsArticle/tabid/1474/xmid/22199/Default.aspx
Just follow along with us and feel for yourself the fat-melting, muscle building jolt that ONLY 5 minutes of continuous work will give you!
Listen and Lose Fat,
BJ Gaddour, CSCS
http://www.workoutmuse.com
PS- Stay tuned all month for our newsletters featuring done-for-you sample follow-along video workout demos so you can start seeing the awesome fat-shredding power of Continuous Work for yourself!
PPS- For an exclusive peak into my very own continuous work archive, check out and subscribe to our WM Blog @
http://workoutmuse.blogspot.com/
PPS- If you want done-for-you rapid fat loss workouts just like this so you can get sexy AT HOME then join us TODAY @
http://www.workoutmuse.com
CONTINUOUS WORK
It is the most SIMPLE, yet BRUTALLY effective workout my clients and I have ever encountered!
This workout consists of performing 10 total reps of an upper body exercise, 10 total reps/leg of a lower body exercise, and 10 total reps of a core exercise. This represents ONE round and the goal is to perform max rounds for time (typically a 5-10 minute work zone).
Yep, it's that SIMPLE! But... it's NOT EASY!
You are literally working non-stop for the entire duration of the work zone only taking just as much rest as needed to transition to the next movement in the prescribed sequence.
How is this possible?
It's because of the alternating set format where you are "RESTING" from one exercise while performing another non-competing exercise with maximum INTENSITY:
10 reps upper body exercise -> 10 reps/leg lower body exercise ->
10 reps core exercise -> REPEAT for 10 minutes
I refer to this time-efficient approach as STRENGTH CARDIO.
It provides the optimal fat-burning effect by keeping your heart rate elevated throughout the ENTIRE workout as if you were performing cardio while allowing you to perform each resistance training exercise at peak INTENSITY for the optimal muscle-building stimulus.
This translates into maximal calorie burning both DURING and AFTER you workout and thus provides the biggest bang-for-your-buck so that you can simultaneously build lean muscle mass AND melt body fat in 30 minutes or less.
To see some of our very own superstar clients perform a LIVE Continuous Work demo workout on our Get Sexy Milwaukee TV Segment on The Morning Blend, simply click the link below:
http://www.themorningblend.com/NewsArticle/tabid/1474/xmid/22199/Default.aspx
Just follow along with us and feel for yourself the fat-melting, muscle building jolt that ONLY 5 minutes of continuous work will give you!
Listen and Lose Fat,
BJ Gaddour, CSCS
http://www.workoutmuse.com
PS- Stay tuned all month for our newsletters featuring done-for-you sample follow-along video workout demos so you can start seeing the awesome fat-shredding power of Continuous Work for yourself!
PPS- For an exclusive peak into my very own continuous work archive, check out and subscribe to our WM Blog @
http://workoutmuse.blogspot.com/
PPS- If you want done-for-you rapid fat loss workouts just like this so you can get sexy AT HOME then join us TODAY @
http://www.workoutmuse.com
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