Fat-Burning Muscle Building Holiday Workout Routines!

Want a great way to burn fat and build muscle?
Here’s a sample bodyweight workout  you can do to get ready:

3-4 rounds of non-stop:

-Burpees x10-20
-One leg ‘airplane’ squats (non-working leg behind, hands out to side) x10-12 each leg
-“Skaters” (side to side slide hop) x10 each leg
Divebomber Pushups x10+
-Atomic sit-ups with side-to-side twist: x10-20

Ready for a sample of the Week 1 Holiday Workout routine?  To do these workout routines, it helps if you have a TRX or other suspension trainer and some kettlebells. At the least, a barbell and dumbbell set or a gym is necessary.Here ya go:

Warm-up, joint rotations and bar only complex. Then:
1st giant set, perform 3-5 times (depending on fitness level;) 2 minutes rest max. between each.
Power Cleans x 3-5 @ 60-70% of 1 RM. Execute the movement with as much speed as possible in perfect form.  Follow immediately with:
-Jump Squats and 10-12. Push hard off the landing and don’t rest between reps.
1/2 KB/DB Sling blade x 12-15 each.

Then:

Plyometric Push-Ups: Perform bouncing or clapping push-ups for 5-10 reps depending on ability. Do more if you can, as long as speed stays constant. Combine with:
TRX One Arm Rotating Pull-To or Resistance Cable ‘Cross’ Punch x 5-10 depending on ability. Stop set when reps slow down.
Then:
Using barbell, single dumbbell or single/double kettlebells, perform the following ladder set. *If using single DB’s or KB’s, don’t forget to repeat the reps for the other side, that’s almost double the work!)
Snatch: 1 to 8 reps with matching number of seconds of isometric hold at top of movement.
Example: Rep 1, hold at top for 1 second; rep 2, hold at top for 2 seconds and so on. Stop the set if you are struggling with the weight, or drop weight and immediately finish. Weight must move with maximum controlled speed throughout set. Do 3-4 sets depending on individual, 60 seconds rest between.
Brief rest, then finish with Hindu Pushups to Rollbacks x 12-20, 2-3 sets, 30 seconds rest between.

The schedule is set, the Holiday Season is coming, what are you going to do???

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TRX More Than Just a Fad-Suspension Training Can Transform Your Body



Big Arms are Fuctional and Look Good

I came across this video from one of the coaches I like to follow, and I thought it made a great point. A lot of people assume arm work is only for vanity. In fact, exercising to get bigger, stronger, more enduring biceps, triceps and forearms is an integral part of sports performance and everyday life. These muscles enhance major compound lifts like deadlifts, cleans and squats; not to mention dips, pull-ups, and picking up groceries and kids! This is also a great application for the TRX suspension trainer. Check it out:

(or Continue Reading Here: Big Strong Arms Workout Routines )