Click here to view the embedded video.

Men’s Fitness Iron Sides by Mike Mahler
This workout is from the 2011 December issue of Men’s Fitness.
What caught attention about this workout were some of the similar exercises that I have reviewed in other workouts. Due to my hectic schedule I have as of late, I’ve been looking for routines that deliver on intensity and doesn’t take too much time. Maintaining all the work of have put in the last two years to loose 40 lbs and keep it off isn’t just a goal it is a obsession.
Iron Sides is a efficient, full body, core blasting and fat burning workout that is easy to remember and do.
Here are some ways that I use it to increase difficulty and burn a little extra fat.

Make it harder – Shorten the rest period between exercise to 20s, 15s, 10s, or 0.
I personally only rest at the end of the circuit.
2. After workout burner, after a workout perform two circuits to burn extra fat.
3. Vary weights to increase intensity, for example the clean press start with a 45 lb kettlebell and switch it to a 30 for circuits 3-5.

Iron Sides Workout

Complete the following circuit five times. Take 45-second breaks in between each exercise and 60-second
breaks at the end of each round

1. ONE ARM KETTLEBELL CLEAN AND MILITARY PRESS
x 10 ON EACH SIDE
2. WIND MILL x6 ON EACH SIDE
3. FRONT SQUAT x 10
4. HAND-TO-HAND KETTLEBELL SWING x 15 ON EACH SIDE

Here are some reference links I used to create this video. Note I boiled down the exercises to give a general guideline on how to do the exercise. My video is only 5 mins. In total the reference links below are about 20 minutes worth of video.

Dan John perfecting the kettlebell swing
http://www.youtube.com/watch?v=tVEReOq5Jgs – 14 minutes

Steve Cotter Kettlebell – Steve is the the man!incredible Kettlebell videos.
http://www.youtube.com/watch?v=6651sjanpxI&feature=plcp&context=C3b0a…
6 minutes

Phil Scarito from DV8 Fitness
http://www.youtube.com/watch?v=xdCiCjzlAbM
2.28 minutes

http://www.mensfitness.com/

If you have a Medicine Ball around the house and you haven’t used it in awhile dust it off and try out this full body circuit.  
Medicine Ball Power Moves consists of ten moves that will tone your
muscles, get your heart rate up, and burn calories along the way.
Remember intensity is really important.  Try this routine out and let
me know what you think.

Suggested frequency 2 to 3 times a week. You can make this routine
harder by performing each exercise for 1 minute instead of 30 seconds..

MEDICINE BALL POWER MOVES

1. MEDICINE BALL HOP
2. MEDICINE BALL SQUAT THRUST/PRESS
3. ROLLING BALL PUSH UP
4. MEDICINE BALL RUSSIAN TWIST
5. MEDICINE BALL SHOTGUN
6. MEDICINE BALL PUSH UP
7. MEDICINE BALL CHOP
8. MEDICINE BALL SPLIT JUMP
9. MEDICINE BALL SIDE LUNGE
10. MEDICINE BALL SLAM!

PERFORM THE EXERCISES AS A CIRCUIT
(ONE EXERCISE RIGHT AFTER THE OTHER)

PERFORM EACH EXERCISE FOR 30 SECONDS

TAKE A 15 SECOND BREAK AT THE END OF EACH EXERCISE

AFTER EXECUTING ALL TEN EXERCISES TAKE A
1 MINUTE BREAK

PERFORM 3 CIRCUITS

:GHXDFMD10492172

In this video I demonstrate a lot of solid core plank exercises to add to your ever growing library of core and abs exercises.

The exercises contained in this video are:
1. 2 POINT PLANK
2. DYNAMIC PLANK
3. PLANK WALK UP
4. ELBOW TO KNEE PLANK
5. T-PUSH UP

You can mix these exercises into your current routine to add variety, do them as sets or a full circuit.
Example of exercises done as sets.

2 Point Plank – Perform for 1 minute
Rest for 30 – 60 seconds.

2 Point Plank – Perform for 1 minute
Rest for 30 – 60 seconds.

2 Point Plank – Perform for 1 minute
Rest for 30 – 60 seconds.

Move on to next exercise Dynamic Plank Perform for 3 sets etc.

Example of Circut

1. 2 POINT PLANK – Perform for 1 minute
Rest for 30 – 60 seconds move on to next exercise.

2. DYNAMIC PLANK- Perform for 1 minute
Rest for 30 – 60 seconds move on to next exercise.3. PLANK WALK UP

4. ELBOW TO KNEE PLANK- Perform for 1 minute
Rest for 30 – 60 seconds move on to next exercise.

5. T-PUSH UP- Perform for 1 minute
Rest for 30 – 60 seconds move on to next exercise.

Repeat for a total of 3 Circuits.

Keep in mind if you want great abs diet plays a key role in seeing them.
Eating food high in fat will not give you the result you want no matter how much you workout.

Check Core video #1 and # 2 for more great exercises.

The second video in what I plan to be an ever growing library of exercises that focus on getting and maintaining a ripped six pack. These exercises can be used as a complete routine or added to your
library of Core and Ab exercises.

The 125 Challenge
One of the hardest things to do is get motivated and stay motivated when it comes to exercise. So I put together a complete core workout and challenge for you. I want you to challenge yourself, see if you can perform each of the 5 exercises back to back for 25 reps each. Giving you a total of 125. Go to my youtube channel and submit a video of you doing the exercises and
inspire others.
*Note that the Side Bridge Reach is to be done on both sides I consider this one exercise. Reps are not reflected in the total reps counted.

Ab exercises covered in this video -
1. SpiderMan push up
2. V-Up
3. Side Bridge with reach * 25 Reps on each side.
4. Squat thrust Press
5. Reverse Crunch

Here are some suggestions on how you can pair and add these exercises into your routine.

1. The 125 is a great solution if you don¹t have a lot of time to put into your AB workout. It should only take about 10 minutes to complete.

2. Choose three exercises and add them to the end of your workout.

Possible applications:
3 or 4 sets of 10 to 15 reps:
Perform each exercise as straight sets. Resting 15secs between each set.
Note that resting for short periods of time between sets burns more calories
and fat.

Perform 3 or 4 set Circuits

Perform each exercise back to back for 30 seconds.
Rest for 15 seconds at the end of each exercise until you complete 3 or 4
circuits.

Total Core and Abs exercise
1. Around the world  Shoulder and Core
2. Straight Bicep curl  Arm and Core
3. Abs Roll Out  Abs and Core
4. Shoulder Push Press  Shoulder and Core
5. Plank  Abs and Core
6. Spiderman push up  Chest, Hip Flexion and Core
7. V-Up Lower Abs
8. Side Bridge with reach Oblique and Core
9. Squat thrust Press Full Body
10. Reverse Crunch Upper Abs

I decided to make a second video on the Spartacus workout due to all the questions that I’ve received on my first video. This new video contains tips for both beginners and advance users.

Here are all the links that are in my video.

Track your progress download the workout sheet

Keep your pacing and timing download the mp3

Join the Spartacus Workout Club get inspired, learn and share!
A site that will focus on more extreme workouts.
Subscribe to my Youtube channel

Advice for Beginners:
The Spartacus Workout is a really intense workout, it may make you throw up or faint. I am not joking when I say this. I have had two friends of mine throw up and almost faint.
1. If you haven’t worked out in a while or your not used to doing intense circuit training, don’t try to be superman or superwoman! Pace yourself.
Men’s Health suggest that if you cannot complete the exercise for the full minute do 15 to 20 reps instead.

Another method you can try is doing as many reps as you can within 30 seconds or 45 seconds. Then resting the remainder of the 60 seconds plus the 15 seconds rest as well. So the math looks something like this.
You go all out with x reps for 45 seconds. You rest for the remainder of the 60 seconds which is 15 seconds plus the rest period of 15 seconds. This gives you a total of 30 seconds of rest. I created a printable pdf so you can keep track of how long you can do an exercise for.
In my personal experience things start going south for me during my 3 circuit.

2. Press your internal pause button, take small breaks at the beginning and end of an exercise. This will help you get through the whole 60 seconds.

3. Counting in 10′s I don’t know why but counting in from 1 to 10 helps me push through.  When I get to 10 I start over from 1 basically what I tell myself is that there is only 10 reps to focus on and it helps sometimes. ; )

4. Weight – The amount of weight you should lift according to Men’s Health is weight that is challenging, which basically means you should be able to lift it for a minute. I say go light! Then build from there.
Just like any other workout increase your weight as your body gets used to the exercise and you get stronger.

5. There is nothing wrong with modifying.  Two exercises within the Spartacus workout the Split Jumps and Dumbbell side lunge and touch are both exercises you can modify, the new video shows you how. Once again as your body gets used to the exercises and stronger you will be able to do more.

Advance users:
Personally I’ve done this workout allot, I am at the point where I cycle it into my workouts every 2 to 3 weeks.
This depends on whether or not I am reviewing a workout or not. I get bored really quick with my workouts so I have discovered a couple of tricks to keep the Spartacus workout interesting and making it harder.

1. Goblet Squat – Move the weight slightly away from your chest. Your core and arms will start to shake and your making both of them work even harder.
Prison Squat Goblet Squat variation done without weights with hands behind head.
2. Mountain Climber – Do them with the exercise ball.  Feeling is believing by the 10th rep you will feel it.
3. Single arm dumbbell swing – rolling up to the tips of your toes will make your calves work as well.
If you have kettle bells doing both arms at the same time will only help you get more stronger and ripped.
4. T Push up – Go heavy with the modified exercise. (Watch video.)
5. Split Jump – Adding light weight and feel the burn.
6. Dumbbell Row – You can get a little extra workout by adding a twisting motion to the weight as you lift it up and down.
7. Push up Position row – add in a push up then perform the row. This is hardcore.
8. Dumbbell side lunge and touch – add a squat half way through the motion for more leg impact.
9. Dumbbell lunge and rotation – double the rotation for more ab impact, go to one side then the other.
10. Dumbbell push press – add in the Arnold press to hit your shoulders at all angles and to make this exercise harder.

Mix all of some of these extra moves into the Spartacus workout to keep it fresh.

One of the most crucial elements to the Spartacus workout is timing and pacing.  If you’re not watching the clock and exercising for the allotted time then you won’t get the impact you need for this routine.
Workout Muse’s Spartacus workout track is a must have to help you keep your focus and timing.
The person on the track does everything for you, tells you the number of exercise you’re on, timing, rest periods and circuit.  It does it all so all you need to do is focus on the exercise.

Other questions about the Spartacus workout
Can I do it with other exercises or activities?
I say yes, as long as you don’t feel over trained and it fits into your goals.
If you’re looking to gain muscles you need to rest more.  So make sure you get a least two days of rest.
Here are a couple of things I have done with this workout.
1. It can take place of your cardio workout,  I have used it as my cardio.
2. Combined the Spartacus workout three day split giving me a total of 6 days of working out and one day of rest.
3. Combined the Spartacus workout with two heavy lifting days, giving me 2 days of rest.
4. Doing the Spartacus workout for 2 days and combing it with a 3 day split giving me 2 days of rest.

The rule of thumb is how do you feel and what are your goals.  Men’s health the big book of exercise also has workouts that you can combine with the Spartacus workout.

What weights am I using in the video?
Powerblocks adjustable weights click here to see the website.

What weight do I use on the exercises.
Remember you should use me as a guide to how much you can lift etc. Lift with what you feel comfortable with.

1. Goblet Squat – 40 to 50 lbs around 20 – 30 reps
2. Mountain Climber – 30 to 60 reps depending on circuit on the 3rd circuit I am wiped.
3. Single arm dumbbell swing – 30 lbs 20 reps per arm or 30 reps with two kettle bells.
4. T Push up – 20 to 30 lbs 12 to 16 reps
5. Split Jump – 20 reps if I am lucky
6. Dumbbell Row – 35 lbs 20 reps
7. Push up Position row – 30 lbs 20 reps
8. Dumbbell side lunge and touch – 30 to 35 pounds 20 reps
9. Dumbbell lunge and rotation – 30 lbs 20 reps
10. Dumbbell push press – 35 to 40 lbs 20 to 25 reps

Diet?
I follow some basic principles about what I eat.
1. I eat high fiber foods, high fiber foods make you feel more full therefore you eat less.
2. I get protein from shakes, bars, fish, chicken and red meat (once a week)
3. Whole grain pastas and breads for my carbs.
4. I avoid anything with refined sugar or enriched flours.
5. NO SODA!
6. I limit my alcohol consumption.
7. Drink plenty of water.
8. Seven small meals a day vs. three big meals
9. When I cheat I do it in small portions and divide them up during the week.
10. Always have healthy snacks and a game plan about what I will eat during the day.  Having a game plan makes it easier to keep your diet on track.

I hope you found this useful.

I decided to make a series of videos focusing on Core and Ab exercises due to all of the questions I receive on the subject of getting a flatter stomach or six pack. To get a flatter stomach takes work and it doesn’t come over night. If you’re serious about getting a flat stomach the first thing you need to do is eat right. A lot of people think that you have to starve yourself to do this. The answer is: No, I don’t starve I enjoy my food and drink just like everyone else. However I moderate what I eat and when I eat it. A great book that has solid principles of how to develop a good mentality, eating and exercise habits is
Tom Venuto’s  “The Body Fat Solution”.

The second part is card. Cardio burns calories pure and simple it doesn’t necessarily sculpt muscles. Cardio can be anything that gets the heart rate up and you burning calories. Some examples are running, boxing, karate and walking.  Personally I walk between five to eight miles five days a week, train in Karate, hit the heavy bag and circuit train.  The third part is Core exercises, learn the muscles that make up your Core.
The Core is made of major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. ( Source Wikipedia ) To summarize the previous all the muscles between your neck and your hips are your core muscles. The core is the major foundation for a strong body. It is a major factor in getting and maintaining a flat stomach or the much desired six pack. Personally this is the only time in my life I have ever seen my six pack.

Core and Abs will be a series of videos that I will shoot on a continual basis.  Each video will contain between 5 to 6 exercises that you can use in your regular workout or create a routine with.

This video covers the 5 exercises that I use regularly combined within routines and within my own core workouts.

1. Around the world – Shoulder and Core
2. Straight Bicep curl – Arm and Core
3. Ab Roll Out – Abs and Core
4. Shoulder Push Press – Shoulder and Core
5. Plank – Abs and Core

Here is an example of how to use these exercises within your routine and as a workout on their own.

Workout your Core and Abs between 2 to 3 times a week.
AROUND THE WORLD & SHOULDER PUSH PRESS
CAN BE INCORPORATED INTO YOUR SHOULDER WORKOUT
3 TO 4 SETS / 10 TO 12 REPS
USE A WEIGHT YOU CAN COMPLETE ALL SETS WITH

STRAIGHT ARM BICEP CURL
CAN BE INCORPORATED INTO YOUR ARM WORKOUT
3 TO 4 SETS / 10 TO 12 REPS
USE A WEIGHT YOU CAN COMPLETE ALL SETS WITH

Core workout 1 example.
Add this to the end of your regular workout routine.

Do this in circuit training format:
Circuit training is when you complete one exercise then proceed to the next exercise.

Straight bar Bicep curl – 10 to 12 reps
Rest 15 seconds
move on to next exercise

Ab Roll Out – 10 to 12 reps rest 15 seconds –
move on to next exercise

Shoulder Push Press or Around the world – 10 to 12 reps
Rest 15 seconds
move on to next exercise

Plank – hold position for one minute
Rest 30 seconds and repeat circuit

Stay tuned for more Core and Abs exercises videos.

5 star workout that is efficient and aggressive.
All it takes is 30 to 40 minutes of your time.
Men’s Fitness “Perfect” Program Developed by Chad Waterbury -
Want size, strength and killer abs? The “Perfect” workout is for you. Combination of exercises that will make your core scream and your muscle sore. Circuit training combined with straight set exercises makes a killer workout with combos that  brings the science of the working out to life. I gave this routine 5 out of 5 stars because of it’s intensity, mental and physical challenge.
Try it and see for yourself.

Frequency:
Perform each workout 1, 2 and 3 with a least a day of rest between each workout.

Workout 1:

Click here to view the embedded video.

1 – Front Squat – Sets 6 Reps 3
Use the heaviest weight possible complete all sets before moving on to the next exercise.

Circuit 1:
2a -Wide Grip Pull Up
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Dip.

2b- Dip
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Dumbbell RDL.

2c-Dumbbell RDL
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds go back to Wide Grip Pull Up.

Circuit 2:
3a- Medicine Ball Squat Thrust / Press
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Dumbbell Swing

3b- Dumbbell Swing
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Medicine Ball Squat Thrust / Press

Workout 2:

Click here to view the embedded video.

1 – Hang Snatch  – Sets 6 Reps 3
Use the heaviest weight possible complete all sets before moving on to the next exercise.

Circuit 1:
2a -One Arm Row
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Dumbbell Chest Press.

2b- Dumbbell Chest Press ( Cable Chest Press if you have cables)
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Single Leg Dumbbell Deadlift.

2c-Single Leg Dumbbell Deadlift
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
with each leg. Perform 1 set Rest 30 seconds go back  to One Arm Row.

Circuit 2:
3a- Jump Squat
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Medicine Ball Slam

3b- Medicine Ball Slam
Sets 5 – Perform for 30 seconds
Rest – 15 seconds go back to Jump Squat

Workout 3:

Click here to view the embedded video.

1 – Snatch Grip Deadlift  – Sets 6 Reps 3
Use the heaviest weight possible complete all sets before moving on to the next
exercise.

Circuit 1:
2a -Dumbbell Shoulder Press
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Chin Up.

2b- Chin Up
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max)
Perform 1 set Rest 30 seconds move  to Bulgarian Split Squat

2c-Bulgarian Split Squat
Sets 4 – Complete as many as you can with in your 10 RM ( Rep Max) with each leg.
Perform 1 set Rest 30 seconds move on to Dumbbell Shoulder Press

Circuit 2:
3a- Dumbbell Chop
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Split Jumping Jack

3b- Split Jumping Jacks
Sets 5 – Perform for 30 seconds
Rest – 15 seconds move to Dumbbell Chop

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.