Men’s Health Full Body Dumbbell Blast is easy and effective.  Lately I haven’t had a lot of time to do my regular workouts.  In order to maintain what I’ve worked so hard to achieve I’ve been researching what I’m calling, short but sweat workouts.  Patrick Striet, owner of Force Fitness & Performance in Cincinnati Ohio came up with this lean mean fat burning workout.

This workout delivers and is easy to remember whether  you’re at home or in the gym.  All you need are some dumbbells and a bucket of will.

Check out Patrick’s gym if you live in Cincinnati.

I received numerous emails asking me to share, create or find a workout that doesn’t require the use of weights. Well here it is,  “The Kick Ass Bodyweight Workout”.
This workout will raise your heart rate and make you sweat.
It focuses on your core and burns fat, so make sure you’re in good condition to do this.  Monitoring your heart rate is important because if it’s too high you could pass out or have a heart attack.  If it’s too low you’re not burning calories.

Check out this link for calculating your heart rate and getting the most out of your training.

http://www.mayoclinic.com/health/exercise-intensity/SM00113/NSECTIONGROUP=2

The Kick Ass Bodyweight Work is made up of eight exercises.
Some of the exercises you have seen before in the Spartacus workout.
They are just too good not to add to the routine.

1. Front Jumping Jack

2. Spiderman Push Up
3. Burpee
4. Side Bridge Reach
5. Mountain Climber
6. Split Squat Jumps
7. V-Up
8. Uni Bench Squat

Bonus exercises
10. Side Bridge
11. Plank

Depending on your fitness level there are a number of ways to perform this workout.

For Beginners

Start out by doing the first 8 exercises for 30 seconds.
Rest for 20 seconds between each exercise.

For exercises that involve left and right sides perform them for 15 seconds on each side.

Rest for 2 minutes after each circuit.
Perform 3 circuits.

The bonus exercises -
Perform the plank for 3 sets 30 seconds a set.
Rest for 30 seconds between each set.
For the side plank perform for 3 sets 15 seconds on each side,
Rest for 30 seconds between each set.

Intermediate

Start out by doing the first 8 exercises for 40 seconds.
Rest for 15 seconds between each exercise.

For exercises that involve left and right sides perform them for 20 seconds on each side.

Rest for 2 minutes after each circuit.
Perform 3 circuits.

The bonus exercises -
Perform the plank for 3 sets 60 seconds a set resting for 30 seconds between each set.
For the side plank perform for 3 sets 30 seconds on each side,
Rest for 30 seconds between each set.

Advance -

Start out by doing the first 8 exercises for 60 seconds.
Rest for 10 seconds between each exercise.
For exercises that involve left and right sides perform them for 30 seconds on each side.

Rest for 2 minutes after each circuit.
Perform 3 circuits.

The bonus exercises -
Perform the plank for 3 sets 90 seconds a set resting for 30 seconds between each set.
For the side plank perform for 3 sets 45 seconds on each side,
Rest for 30 seconds between each set.
I suggest doing this routine 3 to 4 times a week. Timing is crucial, to achieve optimal benefits from this routine use a timer.  Don’t forget the importance of warm ups, cool downs and drink plenty of water. Please let me know what you think of this workout.
This work out was built in FitnessBuilder a mobile app that I am a huge advocate of.  The app allows me to share the work out as a pdf or directly with other FitnessBuilder users.

So if you’re interested in getting the workout email me and I will send it out to you.

For more information and other workouts:
Facebook: http://www.facebook.com/home.php#!/pages/60-days-with-Nat-Jones/162489843766015
Sources:

http://www.fitnessbuilder.com

This workout was found in the December / Janaruay issue of Men’s Fitness.  Josh Koscheck featured in the workout and illustrates how the exercises are done.

Randy Couture admittedly has me beat on this one. He can get you into shape with just 10 minutes a day. Only draw back is you need Randy’s door gym, a product that I haven’t review yet. For Men’s Fitness Built for Battle MMA workout all you need is one weight, a kettbell or Dumbbell and 15 minutes. The work is intense and it is crucial to go all out within the time frame. If you muddle through this workout you won’t get any benefit from it.  When done right this routine will help you develop endurance, fighter specific strength and burn fat. I recently purchased a heart monitor that calculates the amount of calories burned when I workout. For this workout I burned about 300 calories that is a lot given the amount of time for this workout.

Here is the break down for the workout. Perform workout as a Circuit complete one set of each exercise then move on to the next exercise.
Perform each exercise for 25 seconds then rest for 5 seconds.
3 Circuits total

1. Kettlebell Swing
2. Shoulder-to-Shoulder Press
3. Single-Arm Bent Over Row (25 Seconds on each side)
4. Lunge with Rotation
5. Tight Core Rotation
6. Reverse Lunge with Knee Strike (25 Seconds on each side)
7. Fighter Push Up
8. Burpee to Boxer Guard

Perform this workout once or twice a week.

You may need more rest between circuits, that is fine ultimately you want to
get down to one minute between circuits.

Special thanks to Brad from coordinationbag.com for sending me these cool Muay Thai Shorts. Get your shorts here. Also check out my review on this unique martial arts product the coordination bag.

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

Click here to view the embedded video.

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.