Click here to view the embedded video.

April 2010 Men’s Fitness Magazine has some great routines in it. Building a NFL neck, to staying lean with Jeffrey Donovan’s MMA Workout. The workout that made me push myself and feel the burn was the “Build Muscle! Burn Fat! workout.” Anything with that has build and burn in it’s name has to live up to it. I have to say, I wasn’t disappointed.

Build Muscle! Burn Fat is a 5 star workout.

It focuses on contrast training which is executing a heavy exercise followed up by a light exercise. The heavier exercise makes you stronger and builds muscle. The lighter exercise works on your power. A nice combination that we can all use.

Frequency
Two times a week, resting at least a day between each session.

Takes about 45 minutes.

Execution:

Complete each exercise with in a sequence.
There are two sequence with in the total routine.

Sequence One:
Do each of these exercises right after the other.
Example of one set.
1a. Deadlift             4-6 Reps
1b. Deadlift Jump  4-6 Reps
1c. Bench Press    4-6 Reps
1d. Plyo Pushup    4-6 Reps
4-6 Sets

Sequence Two:
Do each of these exercises right after the other.
Example of one set.
2a. Dumbbell Reverse Lunge 5-8 Reps each leg
2b. Alternating Jumping Lunge 5-8 Reps each leg
2c. Chinup 4-6 Reps
2d. Medicine-Ball Slam 5-8 Reps
4-6 Sets.

Plate Chop  is to be done at the end of
both sequences.
Reps 8-10, Sets – 2-3

Click here to view the embedded video.

Men Fitness Dumbbell Workout By Steve Cotter  Review

I decided to do a video about on this routine because, as of late I have been putting a lot of long hours in at work. (15-17 hours) My time is limited. This routine gave me what I needed to maintain what I have worked so hard for. It can be found int the March 2010 issue of Men’s Fitness WWE Chris Jericho is on the cover, the issue also has  a really good chest routine. I gave it a four star rating because I felt it could have been a little bit more intense. However for a 30 minute workout it is solid.

The Dumbbell Workout -
Perform 3 times per week, rest a day between each session.
Time needed 30 minutes.
Exercises
Floor Press
Sets: 3 Reps: 10
Get Up Situp
Sets: 2 Reps: 5 (each side)
Renegade Row
Sets: 3 Reps: 10 (each side)
Goblet Squat
Sets: 3 Reps: 15
One Arm Push Press
Sets: 3 Reps: 15 (each side)
Single Leg Deadlift
Sets: 3 Reps: 8 (each side)
One Arm Swing
Sets: 3-5 Reps: 15 -20 (each side)

To increase the intensity for this workout shorten the rest between reps from 60 seconds, to 30 seconds or 15 seconds.

Click here to view the embedded video.

Workout developed by: Adam Campbell and Rachel Cosgrove, C.S.C.S.

This routine was developed to keep the cast of the up coming new Starz  series Spartacus: Blood and Sand in shape.
The workout is a fat burning, core tuning and high intensity circuit training. Circuit training is when you do a group of exercises one after the other resting after you have completed the all exercises in the group.

I have to give credit to Adam Campbell and Rachel Cosgrove for designing such a tough whip your a$$ back into shape workout. I have been incorporating this routine into my workout for about a week. Each time I do this routine I am pushing myself to do a minute on each exercise. That’s the hook here, each of the exercises in the routine are supposed to be done for a minute. I can get through the first circuit doing a minute on each exercise, the second and third I go for reps instead. At the end of the workout I am drenched in sweat that’s why I gave this workout a five star rating. My advice for anyone starting out who hasn’t worked out in a while is to take slowly. A minute on each exercise is a lot. If you are just starting out go for reps instead of time on each exercise. Once you have become acclimated to the routine, then push for time. Remember you have nothing to prove to no one, except to yourself.

There are a total of ten exercises that make up the Men’s Health Spartacus Workout.  You can download the whole routine plus enter to win a walk on role as a gladiator on Spartacus series.

Click here to get the routine plus find out how to enter the contest.

So I have decide to enter the contest. I would be totally blown away if I won, I will start posting pictures of my progress right away.
Also to keep track of my progress with the routine I have programmed it into my FitnessBuilder iPhone App. You can keep up with what I am doing on my Facebook and Twitter accounts. Every time I do the workout FitnessBuilder will  up date Facebook andTwitter for me.

Let’s see what happens. Stay tuned for more magazine workout reviews and product reviews.

FitnessBuilder Week 11.

Notes: One of the things I want to do is get bigger or better phrased gain muscle. Gain muscle is a combination of eating right and doing exercise that pushes your body to the limit.  FitnessBuilder has the answer, the Gain Muscle Mass Workout.  My first day was tough, I find that when I work out my legs it always leaves me feeling beat up in a good sense

Workout Time: 59 min 32 sec

Gain Muscle Mass, Workout 1
Clean & Jerk / Bench Press / Deadlift / Chin Up / Dips / Bent Over Row / Lunge / Overhead Press

Exercise of the Day: Clean & Jerk Full Body exercise. I !@#$& hate this exercise, it’s one of the toughest exercise for me to do. It totally wipes me out! I think you really should try it. Note the form on this exercise it is important lift light to get the form right.

FitnessBuilder Clean & Jerk

FitnessBuilder week4.

Notes: Starting my batman career with my son Sylas.

The Dark Knight, Workout 1
Chin Up / Bent Over Row / Hang Clean / High Pull / Military Press

Workout Time: 36 min 43 sec

Exercise of the Day: High Pull. A full body workout. The trick to this exercise is pushing your hips up at the right moment to get the extra lift in the weights. Always start your routine with a 5-10 minute warm up. To make your warm up effective, you need to do movements that increase your heart rate and breathing like brisk walking or jogging.  A good indication is warming up to the point where you have raised a light sweat.

FitnessBuilder High Pull

FitnessBuilder Week 3

Notes: High Intensity truly pushes you to your limits. I have over come these exercises with sweat and will alone.

High Intensity Intervals, Workout 3:
Swing / Uni Self Row / Squat Thrusts / Spiderman Push Up / Squat Jump / Side Throw / Walk Out to Push Up

Workout Time: 41min

Exercise of the Day: Swing This is a full body exercise it looks like your chopping wood. Another way of using a dumbbell that I wouldn’t have thought of.

FitnessBuilder Swing

Summary of High Intensity Workouts: These exercises have truly pushed me to my limits and have given me excellent results.

Next week FitnessBuilder Combo exercises and Dark Knight routine. Will I be able to take on crime afterward only the Natman knows.