Literally as I am writing this post I am shaking as my muscles are still trembling from this workout!
We already know the importance of performing total body resistance workouts 3x per week for maximal fat loss. But if you are looking for the fastest fat loss possible, then crank up the intensity and calorie burn by performing total body exercises within your total body workouts.
For example, the finisher today is a 1-arm kettlebell squat to press. Every 30 s I switched arms and performed max reps for 5 straight minutes. Yep, that's right, 5 minutes of straight squatting, not to mention the fact my upper body was involved on the shoulder presses. In addition, my core had to work extra hard to stabilize the uneven loading as only 1 arm was holding the kettlebell at a time.
This is the definition of a total body exercises: my lower body, upper body, AND core were involved the whole time for probably one of the most taxing finishers I have ever done. I laid on the floor screaming "MOMMY!" for about 5 minutes after I was done as I proceeded to trench crawl to the bench where my water bottle was sitting.
Think I'm full of it? Well you wouldn't be the first, ha ha!
Check out my workout for today:
Pre-Workout A- 5 minutes
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following bilateral knee-dominant exercise:
Single-Exercise- Squat Variation @ DB Squat-to-Press
Station#2- 5 minutes: Tabata Upper Body (Push-Pull)
Alternating sets of the following vertical push-pull exercises:
Exercise#1- Dip Variation @ Parallel Bar Dips
Exercise#2- Pull-up Variation @ Chin-ups (moved to negatives when could no longer perform the lifting)
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following unilateral hip-dominant exercise:
Single-Exercise- Single-Leg Hip Extension Variation (alternate legs every set) @ Single-Leg SHELC (SB Hip Extension Leg Curl)
Station#4- 5 minutes: Tabata Core
Straight sets of the following core lateral stabilization exercise:
Single-Exercise: Side Pillar Variation (switch sides every set) @ DB Side Pillar Reach and Rotate
Finisher A- “30-30’s”
Exercise#1- Total Body: 1-Arm Kettlebell Squat to Press- Left Arm @ max reps for 30 s with 0 s rest and transition
Exercise#2- Total Body: 1-Arm Kettlebell Squat to Press- Right Arm @ max reps for 30 s with 0 s rest and transition
Perform this 1-minute round 5x for 5 total minutes
Post-Workout- 5 minutes
YOU KNOW YOU LOVE TABATAS ;)
Crank it!
BJ
http://www.workoutmuse.com
Wednesday, May 7, 2008
Tuesday, May 6, 2008
This Bike Workout Will Break YOU!
Few people know that the original Tabata study was conducted on a stationary bike. Yep, those people lost crazy amounts of fat while sitting on a bike! I have seen the power of cycling myself as I have personally employed these bike workouts to get down to as low as 5% body fat!
Real World Proof of Rapid Fat Loss Cycling!
It's funny, because you would never think that a bike workout could be as tough as running can be. But in reality, a stationary bike intervals can be just as deadly as running intervals because you can really crank up the intensity/resistance on the bike without risk of falling off on your face like there is with a treadmill. Sure, you won't be engaging as money muscles as running does, but intensity is what makes your body change and the bike really allows you to safely push the intensity through the roof!
Biking is also a lower impact activity than running which is great for those people who are overweight and/or have joint issues. By learning how to perform intervals on a bike to start you can gain a lot of physical confidence and build up your fitness level without needing to excessively pound your body. This way you can rapidly reduce excess body weight and overall conditioning so when you start running you are not at risk of overuse injuries.
In addition, if you have ever seen the legs of a cyclist, you'll notice their quads (front thighs) are extremely well defined and developed, particularly the tear drop quad muscle (VMO) on the inside of the knee. These strong thigh muscles can do wonders for ensuring proper alignment and tracking of your knee cap and will also act as shock absorbers for the joint as a whole. To you this means decreased likelihood of patellear tendonitis and/or arthritis, which is always a big-time bonus!
Without further adieu, here was my rapid fat loss cardio workout for today:
Tabata Cycle Sprints- 10 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
I felt like some extra core work when I finished, so I did this:
Tabata Core- Pillar Walk-Ups- 5 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
Tabata Core- Isometric Curl-Up Hold- 5 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
The big lesson today is to remember that the power of interval training can be expressed through any form of exercise. In general, it is great to perform multi-mode cardio by switching up exercise modes as frequently as you desire to keep your workouts fresh and too prevent training plateaus.
So run one day, bike another, then shadow box, etc. The key is staying true to the proven rapid fat loss intervals provided by Workout Muse!
Crank it!
BJ
http://www.workoutmuse.com
PS- Once you start using the tabata soundtracks (or any workout muse soundtracks for that matter) you will never go back to looking at your stupid stop watch again. With Workout Muse as your personal music trainer all you have to do is listen and lose fat. We tell you when to start, stop, and even give you countdowns and updates just like having a personal trainer in your ear. Plus our elite sound designers provide the coolest music round to compliment the audio instructions and set the tone for your workout.
Real World Proof of Rapid Fat Loss Cycling!Biking is also a lower impact activity than running which is great for those people who are overweight and/or have joint issues. By learning how to perform intervals on a bike to start you can gain a lot of physical confidence and build up your fitness level without needing to excessively pound your body. This way you can rapidly reduce excess body weight and overall conditioning so when you start running you are not at risk of overuse injuries.
In addition, if you have ever seen the legs of a cyclist, you'll notice their quads (front thighs) are extremely well defined and developed, particularly the tear drop quad muscle (VMO) on the inside of the knee. These strong thigh muscles can do wonders for ensuring proper alignment and tracking of your knee cap and will also act as shock absorbers for the joint as a whole. To you this means decreased likelihood of patellear tendonitis and/or arthritis, which is always a big-time bonus!
Without further adieu, here was my rapid fat loss cardio workout for today:
Tabata Cycle Sprints- 10 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
I felt like some extra core work when I finished, so I did this:
Tabata Core- Pillar Walk-Ups- 5 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
Tabata Core- Isometric Curl-Up Hold- 5 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
The big lesson today is to remember that the power of interval training can be expressed through any form of exercise. In general, it is great to perform multi-mode cardio by switching up exercise modes as frequently as you desire to keep your workouts fresh and too prevent training plateaus.
So run one day, bike another, then shadow box, etc. The key is staying true to the proven rapid fat loss intervals provided by Workout Muse!
Crank it!
BJ
http://www.workoutmuse.com
PS- Once you start using the tabata soundtracks (or any workout muse soundtracks for that matter) you will never go back to looking at your stupid stop watch again. With Workout Muse as your personal music trainer all you have to do is listen and lose fat. We tell you when to start, stop, and even give you countdowns and updates just like having a personal trainer in your ear. Plus our elite sound designers provide the coolest music round to compliment the audio instructions and set the tone for your workout.
Monday, May 5, 2008
The Secret to Workout Muse
Sound is powerful in all forms. It is used as a weapon by multiple divisions of the military, as a tool for meditation, to enhance textures in film, TV and radio, etc. It can draw any emotion as well as affect you physically. The mental and physical aspects are what I focus on for Workout Muse. It's not all about the music. The drums, strings, horns and keyboards are all familiar to our ears. Because of that familiarity it is quite easy to layer in other elements of sound. Due to the natural recognition of sound most other elements will enter your ears unnoticed. These are the sounds that have the most profound impact on your workouts!
As a rule I will always incorporate 3 types of sound: musical, organic and industrial/mechanical. I use animals, power tools, recordings of storms, automobiles, weapons, machines, field recordings, and many other sounds.
This is what makes Workout Muse entirely different from anything else out there. I actually calculate a recorded heartbeat as well as breathing patterns that are timed to a certain BPM to help maintain a target heart-rate for the person listening. There are also pure tones that make their way into many of the recordings, pure tones have a profound result on the listener. The combination of these tones with the other elements of sound pack a powerful punch. The subliminal mix in the materialization of each track will help you stay strong and focused through each workout.
More on this later...
~Topher
Only 5 Weeks Until Beach Season!
Well, it's starting to get warm, which means it's time to get shredded for the summer ;)
May is Tabatas Month. Here was my workout of the day, a total killer:
BWT Workout A - “TABATAS”
Exercise Selection and Order:
You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.
Exercise Performance:
“Are You Ready for Tabatas?”
You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!
Pre-Workout A- 5 minutes
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following bilateral hip-dominant exercise:
Single-Exercise- Hip Extension Variation @ Valslide Leg Curls
Station#2- 5 minutes: Tabata Upper Body (Push-Pull)
Alternating sets of the following horizontal push-pull exercises:
Exercise#1- Push-up Variation @ Side to Side Push-ups
Exercise#2- Row Variation @ DB Bent-Over Rows w/ 50 lbs dbs
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following unilateral knee-dominant exercise:
Single-Exercise- Lunge Variation (for stationary lunges, alternate legs from round to round) @ Kettlebell Overhead Alternating Forward Lunges w/ 26 lb kbs
Station#4- 5 minutes: Tabata Core
Alternating sets of the following core trunk-dominant exercises:
Exercise#1- Upper Body Twist Variation @ Straight-Legged and Feet off Floor with 10 lb med ball
Exercise#2- Crunch Variation @ SB Crunches (extend arms back and overhead)
Finisher A- “30-30’s”
Exercise#1- Lunge Variation: max reps or max hold for 30 s, 0 s rest and transition @ Stationary Lunge Hold for first 4 sets (switched legs each set) and finished with max reps Alternating Forward Lunges on last set
Exercise#2- Push-up Variation: max reps or max hold for 30 s, 0 s rest and transition @ Running Push-ups (1 rep = 1 push-up + 1 mountain climber each leg) for first 4 sets and finished with max reps Push-ups on last set
Perform this 1-minute round 5x for 5 total minutes
Post-Workout- 5 minutes
Only 5 weeks until vacation time in sunny Florida. I don't know about you but I'm ready to make those abs pop.
Crank it!
BJ
http://www.workoutmuse.com
May is Tabatas Month. Here was my workout of the day, a total killer:
BWT Workout A - “TABATAS”
Exercise Selection and Order:
You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.
Exercise Performance:
“Are You Ready for Tabatas?”
You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!
Pre-Workout A- 5 minutes
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following bilateral hip-dominant exercise:
Single-Exercise- Hip Extension Variation @ Valslide Leg Curls
Station#2- 5 minutes: Tabata Upper Body (Push-Pull)
Alternating sets of the following horizontal push-pull exercises:
Exercise#1- Push-up Variation @ Side to Side Push-ups
Exercise#2- Row Variation @ DB Bent-Over Rows w/ 50 lbs dbs
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following unilateral knee-dominant exercise:
Single-Exercise- Lunge Variation (for stationary lunges, alternate legs from round to round) @ Kettlebell Overhead Alternating Forward Lunges w/ 26 lb kbs
Station#4- 5 minutes: Tabata Core
Alternating sets of the following core trunk-dominant exercises:
Exercise#1- Upper Body Twist Variation @ Straight-Legged and Feet off Floor with 10 lb med ball
Exercise#2- Crunch Variation @ SB Crunches (extend arms back and overhead)
Finisher A- “30-30’s”
Exercise#1- Lunge Variation: max reps or max hold for 30 s, 0 s rest and transition @ Stationary Lunge Hold for first 4 sets (switched legs each set) and finished with max reps Alternating Forward Lunges on last set
Exercise#2- Push-up Variation: max reps or max hold for 30 s, 0 s rest and transition @ Running Push-ups (1 rep = 1 push-up + 1 mountain climber each leg) for first 4 sets and finished with max reps Push-ups on last set
Perform this 1-minute round 5x for 5 total minutes
Post-Workout- 5 minutes
Only 5 weeks until vacation time in sunny Florida. I don't know about you but I'm ready to make those abs pop.
Crank it!
BJ
http://www.workoutmuse.com
Sunday, May 4, 2008
Sprint to Lose! Try this Fat-Killer of a Workout!
It was a rare sunny day up here in Milwaukee, WI, so my girlfriend and I went to the lake to get in a quick 20-minute cardio workout.
If you have never done Tabata sprints before, you have no idea what you're missing/about to get yourself into, ha ha!
Here's what we did and man did it break us!
Tabata Sprints- 20 minutes total
- 5 minute warm-up
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
- 5 minute cool-down
I completed this workout several hours ago and I am still feeling some serious AFTERBURN. Nothing beats being in pure fat-burn mode for the rest of day after a short 20-minute high-intensity workout, even when your shopping for patio chairs at home depot (this was definitely not the highlight of my day).
Bottom line, sprints are the key to unlocking those flat, 6-pack abs. They involve every single muscle in your body for the ultimate fat-burning, muscle building movement in existence.
Not convinced? Just look at the body of a sprinter or stop-and-go athlete (basketball, lacrosse, tennis, football, field hockey, etc.): super lean and muscular at the same time!
Crank it!
BJ
http://www.workoutmuse.com
If you have never done Tabata sprints before, you have no idea what you're missing/about to get yourself into, ha ha!
Here's what we did and man did it break us!
Tabata Sprints- 20 minutes total
- 5 minute warm-up
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)
- 5 minute cool-down
I completed this workout several hours ago and I am still feeling some serious AFTERBURN. Nothing beats being in pure fat-burn mode for the rest of day after a short 20-minute high-intensity workout, even when your shopping for patio chairs at home depot (this was definitely not the highlight of my day).
Bottom line, sprints are the key to unlocking those flat, 6-pack abs. They involve every single muscle in your body for the ultimate fat-burning, muscle building movement in existence.
Not convinced? Just look at the body of a sprinter or stop-and-go athlete (basketball, lacrosse, tennis, football, field hockey, etc.): super lean and muscular at the same time!
Crank it!
BJ
http://www.workoutmuse.com
10 Minute In-Home Core Workout
Here's a quick and brutal core workout that I did yesterday in 10 minutes. I had to squeeze it in between the end of the Kentucky Derby and going out to dinner with some friends.
It was a good one and I thought I would share it! Pillar (shoulder, hips, and core) training is great because it trains the entire body in all three planes of movement and thus cranks up the calorie burning and muscle-building at the same time. When it comes to core training, these are the movements you want to select because they provide the biggest bang-for-your-buck!
Tabata Alternating L Side-Front- R Side Pillar- 5 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
Tabata Alternating 3-Point Back Pillar- 5 minutes total
- 20 s sprint, 10 s active rest (alternate legs from set to set)
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
Crank it!
BJ
http://www.workoutmuse.com
It was a good one and I thought I would share it! Pillar (shoulder, hips, and core) training is great because it trains the entire body in all three planes of movement and thus cranks up the calorie burning and muscle-building at the same time. When it comes to core training, these are the movements you want to select because they provide the biggest bang-for-your-buck!
Tabata Alternating L Side-Front- R Side Pillar- 5 minutes total
- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
Tabata Alternating 3-Point Back Pillar- 5 minutes total
- 20 s sprint, 10 s active rest (alternate legs from set to set)
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
Crank it!
BJ
http://www.workoutmuse.com
Saturday, May 3, 2008
Workout Muse Member's Rapid Fat Loss Workout
Thought I'd share a sweet TABATAS workout performed by a Workout Muse professional member Greg Kalafatic:
Followed the music and it was awesome. I'll be honest, I thought I would miss my music, but this def keeps you on track to not bullshit and play around. It's almost as if someone is next to you watching you and saying GO!. I have done tabata workouts before, but the music tone keeps the intensity high. I used sprints, tire rows (I actually broke the spindle on my tire that holds the weight, thanks alot BJ! :)), pushups, and basic squats...I had hammer slams and a sit-up variation, but didnt realize the tape was over. Went by real fast.
For more info on Greg's training visit www.B2FWomen.com
Crank it Greg!
BJ
http://www.workoutmuse.com
PS- If you are a fitness professional that wants to take both your workout AND your clients' workouts to the next level, sign-up for workout muse today!
http://www.workoutmuse.com/professionals.aspx
Followed the music and it was awesome. I'll be honest, I thought I would miss my music, but this def keeps you on track to not bullshit and play around. It's almost as if someone is next to you watching you and saying GO!. I have done tabata workouts before, but the music tone keeps the intensity high. I used sprints, tire rows (I actually broke the spindle on my tire that holds the weight, thanks alot BJ! :)), pushups, and basic squats...I had hammer slams and a sit-up variation, but didnt realize the tape was over. Went by real fast.
For more info on Greg's training visit www.B2FWomen.com
Crank it Greg!
BJ
http://www.workoutmuse.com
PS- If you are a fitness professional that wants to take both your workout AND your clients' workouts to the next level, sign-up for workout muse today!
http://www.workoutmuse.com/professionals.aspx
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