Tabata Workout

Great Tabata Workout with TRX Rows and Medicine Ball Slams. We only showed the first two 20 seconds intervals. You would repeat this interval 8 times for a total of 4 minutes. Doing TRX Rows 4X and Medicine Ball Slams 4X.
You can make it more challenging, you could add a squat to row with the TRX.

Tabata's are great for quick and effective workouts. I use them all the time with my busy schedule.
More Tabata's to come : )

Train Hard, Train Efficiently, Have Fun

JB

Killer Interval Training Circuit!

Awesome Interval Training Workout to start off your weekend. This workout is guaranteed to have the calories burning well into tomorrow.
Warm-up dynamically. This is part of the workout. It is very important to work on mobility and flexibility.

Once you warmed-up.
Treadmill Phrase 1:
Speed, anywhere between 3.5 to 4.5 (depending of how fast you walk)
Every 30 seconds, raise the incline by 2 - so 4,6,8,10,12,15, flatten the treadmill out. Jog it out for 2 minutes
Rest 1 minute and repeat but start from the top. 15,12,10,8,6,4 - flatten treadmill and jog it out for 2 minutes.

Interval Work off the Treadmill:
Corrective Exercises work: 30 seconds of Y's, T's, Punches out and punches up. Use light weight (3 to 5lbs). Work on using your back, lats and core for these movements.
Split Lunges, 30 seconds each leg - hand on ears
Bicep to Press on your knees - 1 minute. Focus on your core
Squats - 1 minute
Plank - 45 seconds
SL Bridge, 30 seconds R leg, 30 seconds L leg

Back on Treadmill: Speed Work
1 minute of sprints, rest 1 minute
45 seconds sprint, rest 45
30 second sprint, rest 30
sprint 20 seconds, rest 2 minutes (this is an all out sprint)
Repeat 20 seconds sprint 3X

Intervall Work off Treadmill- round 2
Core Tabata: 20 seconds of work, rest 10 seconds, repeat this protocol for 2 minutes
Plank Slide, Plank with hip extension, X2

Marching Bridge, 45 seconds
Leg Drops, 45 seconds,

Foam Roll and stretch. Awesome Fat Loss Workout.

Train Hard, Train Efficiently, Have Fun

JB

How Do I Warm-Up? Exercises to Improve Mobility and Flexibility

Great Dynamic Warm-Up to get your body ready for your workout.
Warming up on a piece of cardio equipment is not a good "warm-up" because it does not work on your flexibility or mobility of your joints. Using a joint by joint mobility warm-up will help improve you flexibility and get your body to move more efficiently.

Simple Joint by Joint Mobility Warm-Up:
I always start from the ground up: ankle rolls, knee circles, hip circles, arm circles and shoulder rolls are always great to begin with. Do about 10 to 20 in each direction.

Dynamic Warm-Up Exercises
Try doing these exercises for about 10 to 15 yards
1. Knee Hugs
2. Leg Kicks
3. Skips
4. High Skips
5. Walking Lunges
6. Side Lunge to Dragon Lunge
7. Butt Kicks
8. High Knee Runs
9. Hip Swings - 20 each leg

This warm-up should get the body ready to work. Also, it will get your heart rate up and give you a nice little workout : )

We always use these 2 components in my bootcamp classes.

Train Hard, Train Efficiently, Have Fun

JB

5 Top Exercises To Activate Your Glutes!

Great video from Eric Beard. 5 Top Exercises to Activate Your Glutes. Awesome exercises to use in your kettlebell training because as we know, glutes are very important in kettlebell training.

So check out the video!

Train Hard, Train Efficiently, Have Fun

JB

4th of July Workout!

Happy 4th of July. Finally, we have some great weather in the Northeast.
Enjoying a cup of coffee and feeding my friend's cat (she is away on vacation) then heading out the door for a 4th of July workout!

Dynamic Warm-Up, 3 Mile Run and Core Activation Circuit this morning is my plan!

1.Dynamic Warm Up and Corrective Exercises will include:
1. Shoulder Rolls
2. Arm, Hips, Knee and Ankle Circles
3. Walk-outs with T- rotation
4. Butt Kicks
5. High Knees
6. Walking Toe Touches
7. Side Lunge to Dragon Lunge
8. SL Deadlift Stretch

2. Interval 3 Mile Run around back roads in Chestnut Hill, MA. It is the perfect morning for this run


Going to finish up with a killer core circuit and static stretching.
3. Killer Core Circuit
1.Plank Taps
2. Side Plank with Twist, R&L
3. Plank with hip extension
4. Birg Dog, R&L
5. SL Bridge series, marching and hold


A nice recovery day for my workout. Had a tough one yesterday : ) I might take a little longer to warm-up today, to make sure my body is ready to rock.
I needed to add this core circuit in because of all the burgers I will eat this weekend : )

Start off your holiday weekend with this great workout. Awesome warm-up, interval run and killer core workout. What more do you want! : )

Train Hard, Train Efficiently, Have Fun

JB