Burn Baby Burn - Interval / Circuit Training

Great Workout! This is how you need to workout to see results!

Dynamic Warm-Up - shoulder rolls, shoulder circles, toe touches, walk-outs and upward to downward dog.

First Circuit - 30 seconds of work followed by 15 seconds of a rest (just enough time to get to the next station).

Bosu Ball Taps
Wall Sits
Shoulder Punches
Plank on a stability ball
Push-ups
Dips
Squats

Rest 90 seconds and repeat 1X

Circuit #2

Cross overs on a Bosu
Suitcase Lunges, R&L
Y's
High plank on stability ball
Hip Drops
Wood Chops, R&L
Jump Squats

Rest 90 seconds and repeat 1X

Interval on Treadmill-

45 seconds incline to 10, walk or jog
Drop the treadmill and sprint out for 45 seconds
Rest 90 seconds
30 seconds incline to 12, walk or jog
Drop the treadmill, and sprint out for 30 seconds
Rest 90 seconds
20 seconds incline to 12, walk or jog
Drop the treadmill, and sprint out for 20 seconds

Rest 2 minutes and repeat

Great Workout - give it a try! This workout will have the calories burning and your metabolism disturbed.

JB
Train Hard, Train Efficiently, Have Fun

Great Workout!

Great workout, so I thought I would share it.

Pyramid of Bench Press and Chin Ups, 12,10,8,6,4
In between each set, interchange a core exercise and a cardio exercise.
Example, bench press, chin-ups, planks and jump squats, rest 30 seconds and repeat all the way down to 4 reps.

Second circuit- push-ups off a stability ball, push-up plank with toes on bosu, stiff legged deadlift and walk-outs.

Third Circuit - Rows, Dips, Spidermans and Hip Drops.

Great workout - give a shot and let me know how you do.

JB
Train Hard, Train Efficiently, Have Fun

Improve Your Flexibility!

Simple and great workout. At least once a week, I like to focus on improving my mobility and flexibility. I do simple shoulder, hip, knee and ankle circles to loosen up all the muscles, ligaments and joints.
I use inchworms, toes touches, side lunges, pumps and halos just to name a few for dynamic flexibility.
I love the windmill for overall strength, flexibility, and mobility and probably do about 5 sets of them.
Add in a Turkish Get-Up ladder 3,2,1,1,2,3 and you got yourself a great workout.

Give it a try

JB
Train Hard, Train Efficiently, Have Fun

Best Interval Workout!

Best interval workout you can add into your workouts- ropes.
Check out the video above - jumping jacks ropes. Get it a try

JB
Train Hard, Train Efficiently, Have Fun

Great Teaching Tool for The Swing! A Towel

I am putting together a workshop for Healthworks on kettlebells. As I am going through all my content, I wanted to share a great teaching tool for the swing.

The towel swing is a great corrective exercise to help someone get their hips back and for someone that is using their shoulders and arms to swing. It is self correcting for two reasons. First, if they are squatting when they are swinging and not getting their hips back - the kettlebell will hit the ground. Second, the towel takes your arms out of the equation. With the towel, we want to keep vertical alignment with the kettlebell and shoulders.

Try and get a nice smooth motion when you are using the towel to swing and start to feel how all the movement comes from the hips. The kettlebell is just along for the ride.

The towel swing also works on grip strength, which is an important component in kettlebell training.

JB
Train Hard, Train Efficiently, Have Fun

Check This Out!

Today's Bootcamp in Newton, MA.
The kettlebells were swinging and the ropes were flying with this beautiful weather and the music blasting : )

JB

Train Hard, Train Efficiently, Have Fun

Ropes Gone Wild- Double Wave and Alternating Waves!

Check out this video of me performing two exercises with the ropes. Great cardio workout, my heart was pounding after 40 seconds. The two exercises I am doing with the ropes are the double wave and the alternating wave. You want to be in an athletic stance and your core tight. I use the ropes in my bootcamps all the time and the women love them. Not only do you get an awesome cardio workout, you are working your upper body and core too. Sick of the treadmill or any other kind of cardio machine, get some ropes and start swinging!
Give it a try and let me know how you do.

JB Train Hard, Train Efficiently, Have Fun