I received a great question from one of my Rapid Fat Loss Cardio customers the other day.
8 years ago she broke her tailbone, and though she's been loving the shorter, more intense interval workouts, sitting on a spin bike was bothering her booty a lot.
So, I sent her the following 2 videos showing great low-impact, equipment-free cardio exercises to use instead, so check them out:
Body Weight Cardio Interval Workout A- 20-10 Tabatas
Body Weight Cardio Interval Workout B- 20-10 Tabatas
Now, let's take this a step further...
For the longest time I have believed that running sprints was an unparalleled fat loss exercise for interval workouts.
But over the past year I have seen equal or better results for both myself and my clients by substituting total body strength exercises for running.
Let's take a look at a classic example of total body strength exercise taken from QUICKIE Workouts Vol. I- One Exercise Workouts:
The squat to row is a total body exercise, just like running is, but WITHOUT THE IMPACT on your joints!
In fact, if you look closely, the squat to row is a essentially like a rowing machine that's made more effective by being able to perform the exercise standing vs. seated! Plus you'll save a thousand dollars by using the band instead...
So if you are looking for safer, lower-impact alternatives to running (or using machines for your cardio interval workouts), then be sure to use the suggestions I gave today ;)
Crank it!
BJ
PS- The special LIMITED-TIME introductory offer for QUICKIE Workouts Vol I: One Exercise Workouts featuring 79 unique total body workouts involving only a single exercise, EXPIRES Thursday (tomorrow) @ 11:59 pm US EST. If you haven't downloaded the FREE "try before you buy" e-book, then be sure to do so ASAP by clicking the link below:
CLICK HERE FOR ONE EXERCISE WORKOUTS
Wednesday, October 29, 2008
Friday, October 24, 2008
5-Minute Gut Blaster Workout
I am a huge fan of pillar training.
It's essentially a step up from core training as pillar training involves the shoulders, hips, AND core.
This week I gave all of my boot camp clients a killer 5-minute abs finisher involving pillar combination exercise... THIS WILL DESTROY YOUR ABS!
Here's the workout and companion video demo:
3-Way Dynamic Pillar- Perform 5 reps/way = 1 Round. Perform Max Rounds for Time in 5 Minutes
Only rest when you absolutely have to by taking short 5-20 s rest periods when form or technique begins to falter.
Due to the constant switching of pillar movements you are able to continuously work your abs for straight 5 minutes... well, to the best of your ability ;)
Alright, have a great weekend, and be sure to smoke those abs with this 5-minute quickie!
Crank it!
BJ
PS- If you like this workout, then you will LOVE "One Exercise Workouts," featuring 79 total 5-10 minute fat burning workouts that you can do anywhere. It launches Monday, so stay tuned for a special limited time offer coming your way for next week only ;)
It's essentially a step up from core training as pillar training involves the shoulders, hips, AND core.
This week I gave all of my boot camp clients a killer 5-minute abs finisher involving pillar combination exercise... THIS WILL DESTROY YOUR ABS!
Here's the workout and companion video demo:
3-Way Dynamic Pillar- Perform 5 reps/way = 1 Round. Perform Max Rounds for Time in 5 Minutes
Only rest when you absolutely have to by taking short 5-20 s rest periods when form or technique begins to falter.
Due to the constant switching of pillar movements you are able to continuously work your abs for straight 5 minutes... well, to the best of your ability ;)
Alright, have a great weekend, and be sure to smoke those abs with this 5-minute quickie!
Crank it!
BJ
PS- If you like this workout, then you will LOVE "One Exercise Workouts," featuring 79 total 5-10 minute fat burning workouts that you can do anywhere. It launches Monday, so stay tuned for a special limited time offer coming your way for next week only ;)
Wednesday, October 22, 2008
One Exercises Workouts To Burn Belly Fat and Lose Weight Fast!
Today I want emphasize the revolutionary concept of combination exercises.
Essentially a combination exercise is where you take one exercise and combine it with one or more exercises (thus the name).
For example, let's say you are doing a dumbbell lunge to work your lower body.
Well if you added a curl to press at the end of each lunge, you would supercharge this exercise form a lower body exercise to a TOTAL body exercise.
That means more muscles worked and more calories burnt which in turn means a greater metabolic boost and greater fat loss.
Now the coolest thing about combination exercises like the dumbbell lunge+curl to press is that all it takes is one of these total body exercises to give yourself a complete total body workout!
Click the link below to see some of our favorite combination exercises, including the dumbbell lunge+curl to press:
By using total body exercises in your total body workouts you will get better total body results ;)
Crank it!
BJ
PS- I was going to launch the ONE EXERCISE WORKOUTS using these total body exercises this week, but frankly I came up with a couple more ideas that I just had to put into play, so check out this video above for now to keep yourself busy until this Monday when it will be ready for you baby!
Essentially a combination exercise is where you take one exercise and combine it with one or more exercises (thus the name).
For example, let's say you are doing a dumbbell lunge to work your lower body.
Well if you added a curl to press at the end of each lunge, you would supercharge this exercise form a lower body exercise to a TOTAL body exercise.
That means more muscles worked and more calories burnt which in turn means a greater metabolic boost and greater fat loss.
Now the coolest thing about combination exercises like the dumbbell lunge+curl to press is that all it takes is one of these total body exercises to give yourself a complete total body workout!
Click the link below to see some of our favorite combination exercises, including the dumbbell lunge+curl to press:
By using total body exercises in your total body workouts you will get better total body results ;)
Crank it!
BJ
PS- I was going to launch the ONE EXERCISE WORKOUTS using these total body exercises this week, but frankly I came up with a couple more ideas that I just had to put into play, so check out this video above for now to keep yourself busy until this Monday when it will be ready for you baby!
Thursday, October 16, 2008
Rapid Fat Loss Nutrition Made SIMPLE For BUSY People!
Blah, blah, blah, nutrition is 80% of the battle when it comes to the fat loss game...
You've heard it before...
But the reality is that very few people actually TELL you what the "proper nutrition" is to burn fat fast
Well, today we're gonna change all that baby ;)
Click the link below to download THE RAPID FAT LOSS NUTRITION MADE SIMPLE FOR BUSY PEOPLE E-Book:
http://senduit.com/c6f93b
It is the EXACT handout I give to all of my new boot camp clients on day one...
And it's designed with the utmost simplicity in mind for busy people just like you who want to get started NOW!
Plus, I have even compromised in my wise old age of 26 to throw in some very useful strategies based on client feedback that has resulted in better taste and convenience and in turn better compliance and thus better results!
Lastly, take a look at a brief highlight video of my partner Naomi and I taking our get sexy boot campers in Milwaukee, WI through their complimentary grocery trip and nutrition seminar:
Crank it!
BJ
PS- You can INSTANTLY get the Complete ETERNAL EATING Quick-Start Guides and Cookbooks for Men and Women with your purchase of the FULL 16-Week Rapid Fat Loss Cardio program @
http://www.RapidFatLossCardio.com
You've heard it before...
But the reality is that very few people actually TELL you what the "proper nutrition" is to burn fat fast
Well, today we're gonna change all that baby ;)
Click the link below to download THE RAPID FAT LOSS NUTRITION MADE SIMPLE FOR BUSY PEOPLE E-Book:
http://senduit.com/c6f93b
It is the EXACT handout I give to all of my new boot camp clients on day one...
And it's designed with the utmost simplicity in mind for busy people just like you who want to get started NOW!
Plus, I have even compromised in my wise old age of 26 to throw in some very useful strategies based on client feedback that has resulted in better taste and convenience and in turn better compliance and thus better results!
Lastly, take a look at a brief highlight video of my partner Naomi and I taking our get sexy boot campers in Milwaukee, WI through their complimentary grocery trip and nutrition seminar:
Crank it!
BJ
PS- You can INSTANTLY get the Complete ETERNAL EATING Quick-Start Guides and Cookbooks for Men and Women with your purchase of the FULL 16-Week Rapid Fat Loss Cardio program @
http://www.RapidFatLossCardio.com
Wednesday, October 15, 2008
Halloween Workout Music is READY!
I've been getting emails like crazy about how tough AND fun the pumpkin workouts have been from people around the world!
But, people are wanting the Halloween workout music to go with it!
And TODAY, The Workout Muse Freaky Fat Loss mp3 Soundtracks are ready to go baby, consisting of:
- Pre-Workout Track- 5-Minute 50 s on, 10 s off Five Exercise Warm-Up Circuit
- Workout Track- Full 20-Minute Halloween Tabatas (20 s on, 10 s off) to crank it with the pumpkin/med ball workouts
- FINISHER Track- "Hell on Earth" Finisher to scare the fat off of your body!
These tracks are available for a LIMITED-TIME ONLY in the month of October for ONLY 10 bucks.
Click the link below to get them NOW:
Be sure to check out the workouts videos on that webpage to see and hear the workout music in action for yourself BEFORE YOU BUY... the soundtracks might be TOO FREAKY for you {!firstname} ;)
Plus, though these audio interval mp3 soundtracks are specialties for trick or treat season, they can be used YEAR-ROUND for incredibly quick and effective fat-burning, muscle-building workouts with pumpkins, med balls, or ANYTHING for that matter!
Crank it!
BJ
PS- If you are a boot camp instructor, these are the EXACT tracks we are using for our annual Halloween Boot Camp workout fund raiser! The provided boot camp pumpkin workout to the freaky fat loss soundtracks will be one of the most UNFORGETTABLE workouts of your clients' lives:
PPS- If you haven't tried at least one pumpkin workout you yet you really have no idea what your are missing out on baby! You need to see more for yourself by clicking the link below:
Thursday, October 9, 2008
8 Killer Core Exercises For Flat Abs!
Get out your pumpkin (or med ball) and crank it to the following 4-minute abs workout:
4-Minute Pumpkin Tabatas Workouts
- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!
- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits
- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!
FREAKY FAT LOSS CIRCUIT- 4-Minute Pumpkin Core Circuit
Exercise#1- Pumpkin Upper Body Twists @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Glute Bridge Hold + Chest Press Combo @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Leg Raises @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Good Morning @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Alternating Rows @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Mountain Climber @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Cross-Body Climber @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin Spiderman Climber @ 20 s on, 10 s rest and transition
Crank it!
BJ
http://www.WorkoutMuse.com
4-Minute Pumpkin Tabatas Workouts
- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!
- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits
- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!
FREAKY FAT LOSS CIRCUIT- 4-Minute Pumpkin Core Circuit
Exercise#1- Pumpkin Upper Body Twists @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Glute Bridge Hold + Chest Press Combo @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Leg Raises @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Good Morning @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Alternating Rows @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Mountain Climber @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Cross-Body Climber @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin Spiderman Climber @ 20 s on, 10 s rest and transition
Crank it!
BJ
http://www.WorkoutMuse.com
Tuesday, October 7, 2008
How To Burn Fat With Pumpkins This Halloween Season!
Here's another great total body pumpkin fat loss workout that was just featured on local Milwaukee NBC affiliate TMJ4:
FREAKY FAT LOSS CIRCUIT FOR TV SEGMENT
Exercise#1- Pumpkin Push-up Hold @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Swings @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Squat-to-Press @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Overhead Chops to Left @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Overhead Chops to Right @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin RDL + Row @ 20 s on, 10 s rest and transition
Crank it!
BJ
http://www.WorkoutMuse.com
FREAKY FAT LOSS CIRCUIT FOR TV SEGMENT
Exercise#1- Pumpkin Push-up Hold @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Swings @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Squat-to-Press @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Overhead Chops to Left @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Overhead Chops to Right @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin RDL + Row @ 20 s on, 10 s rest and transition
Crank it!
BJ
http://www.WorkoutMuse.com
Thursday, October 2, 2008
8 Different Lunges for Leaner Legs!
More pumpkin workouts...
and now we're attacking those legs with 8 different ways to do lunges.
This complete lunge matrix includes lunge variations in all 3 planes of movement plus some core work on the lunge twist combo and even some plyometric work on the split jumps.
Talk about some complete lunge training baby! Check it out below:
4-Minute Pumpkin Tabatas Workouts
- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!
- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits
- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!
FREAKY FAT LOSS CIRCUIT#3- 4-Minute Pumpkin Lunge Circuit
Exercise#1- Pumpkin Alternating Reverse Lunges @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Alternating Forward Lunges @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Alternating Lateral Lunges @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Alternating Drop Lunges @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Alternating Cross-Under Lunges @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin Alternating Split Jumps @ 20 s on, 10 s rest and transition
Crank it!
BJ
http://www.WorkoutMuse.com
and now we're attacking those legs with 8 different ways to do lunges.
This complete lunge matrix includes lunge variations in all 3 planes of movement plus some core work on the lunge twist combo and even some plyometric work on the split jumps.
Talk about some complete lunge training baby! Check it out below:
4-Minute Pumpkin Tabatas Workouts
- Select your 4-minute pumpkin circuit(s) of choice or perform all five of the provided circuits for an amazing total body PUMP-kin workout!
- You will alternate between 20 s of work and 10 s of rest for each exercise within the provided circuits
- Feel free to perform the 8 exercise circuits (1 exercise for each round) as listed or to keep things simple select only 1, 2, or 4 of the prescribed exercises within each circuit and perform 8 total rounds… the choice is yours!
FREAKY FAT LOSS CIRCUIT#3- 4-Minute Pumpkin Lunge Circuit
Exercise#1- Pumpkin Alternating Reverse Lunges @ 20 s on, 10 s rest and transition
Exercise#2- Pumpkin Alternating Forward Lunges @ 20 s on, 10 s rest and transition
Exercise#3- Pumpkin Alternating Lateral Lunges @ 20 s on, 10 s rest and transition
Exercise#4- Pumpkin Alternating Drop Lunges @ 20 s on, 10 s rest and transition
Exercise#5- Pumpkin Alternating Cross-Under Lunges @ 20 s on, 10 s rest and transition
Exercise#6- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#7- Pumpkin Lunge Hold-Twist Combo (left leg forward) @ 20 s on, 10 s rest and transition
Exercise#8- Pumpkin Alternating Split Jumps @ 20 s on, 10 s rest and transition
Crank it!
BJ
http://www.WorkoutMuse.com
How Lazy Are We?
I just had to share this hillarious parody on the highly controversial Wii Fit.
I was laughing my butt off, ha ha!
They lay the sarcasm on pretty thick, lay the video below to see for yourself...
I hope it brightens up your day like it did mine ;)
Crank it!
BJ
PS- You can spend $300 on that "little white thing" and get NO RESULTS or you can spend $100 on a tried and proven 16-Week Rapid Fat Loss Cardio program that will have your burning 9x more fat than Wii Fit, the choice is yours ;)
http://www.RapidFatLossCardio.com
PPS- See what RFL CARDIO did for EL:
PS- You can spend $300 on that "little white thing" and get NO RESULTS or you can spend $100 on a tried and proven 16-Week Rapid Fat Loss Cardio program that will have your burning 9x more fat than Wii Fit, the choice is yours ;)
http://www.RapidFatLossCardio.com
PPS- See what RFL CARDIO did for EL:
El shows BUSY WORKING MOMS how to melt off their baby fat and get their bodies back!
EL's Body Composition Results:
Previous Weight: 135
Present Weight: 117
Body Fat Lost: 14.4%
Gained 6.27 lbs. of Lean Muscle Mass
Lost 22.9 lbs. of Fat Mass
Android (A) % Fat: Down From 48.5% to 25%
Gynoid (G) % Fat: Down From 47.8% to 36%
A/G Ratio: Down From 1.02 to 0.7
Before and After Pics
"As a busy working mom, Workout Muse has given me the convenience and flexibility that I need to get my workouts done consistently and effectively. All I do is "push play" on my MP3 and I can do my workouts anywhere----on the treadmill or outside with the jogging stroller. The beat and tempo of the energizing music is perfect for interval training and Workout Muse tells you exactly what to do. It's a no brainer! Workout Muse has given me my body back---I went from a size 8 to a size 2 and have also gained the strength, flexibility and energy I need to keep up with my one-year old baby boy!"
- El Sangalang, 40 Years Old, New Mother!
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