MenFitness Iron Sides Burn Fat & Blast Your Core

Core Workouts, Fat Burning, Kettlebells, Workouts Routines 1 Comment »

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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/

Men’s Health Full Dumbbell Body Blast

Exercise Full Body, Fat Burning, Workouts Routines No Comments »
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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.

MEN’S HEALTH SPARTACUS 2.O WORKOUT

Fat Burning, Spartacus, Workouts Routines No Comments »
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Men’s Health Spartacus 2.0 Workout

Men’s Health and Rachel Cosgrove have done it again!
Another ass kicking, muscle sculpting workout!

The routine  is a total of 10 exercises.
The way it works is in two steps.
Step 1:
5 Exercises:
1. Dumbbell Hang Pull
2. Offset Dumbbell Reverse Lunge
(Perform this exercise on one side your body.  Switch sides after each circuit.)
3. Single-arm Dumbbell Swing
(Perform this exercise on one side your body.  Switch sides after each circuit.)
4. Thrusters
5. Single-leg, Single-arm Underhand-grip Dumbbell Row
(Perform this exercise on one side your body.  Switch sides after each circuit.)
Perform each exercise for 40 seconds do as many reps as you can.
Rest for 20 seconds then move on to the next exercise.
Repeat for two circuits then rest 2 minutes, then repeat for  2 more circuits.
After you have completed 4 circuits total move on to Step 2.

Step 2:
5 Exercises
1. Dumbbell Chop
(Perform this exercise on one side your body.  Switch sides after each circuit.)
2. Plank Walkup to Pushup
3. Rotational Dumbbell Straight-leg Deadlift
(Perform this exercise on one side your body.  Switch sides after each circuit.)
4. Squat Thrusts
5. Jump Squat
Perform each exercise for 40 seconds do as many reps as you can.
Rest for 20 seconds then move on to the next exercise.
Repeat for two circuits then rest 2 minutes, then repeat for  2 more circuits.
After you have completed 4 circuits total you have completed Spartacus 2.0!

Just in case the above is confusing I have outline example of what a full Circuit should look like.

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Two Exercise Fat Blasting Routine

Fat Burning, Workouts Routines No Comments »

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By Alwyn Cosgrove

I am always amazed with how simple things can be. Torching fat doesn’t have to take a lot of time or be complicated.  Alwyn Cosgrove, C.S.C.S developed this two exercise workout to torch calories and ignite your metabolism.  Basically, what this workout does is get your body set up to burn more calories all day.

I did some research on Alwyn and his theory on fat loss and found this interesting quote.
“the post workout period that results in metabolic disturbance, elevating EPOC, fat burning enzyme activity and total body fat oxidation to maximize caloric burn for the other 23+ hours per day”. Alwyn focuses on workouts that keep your body burning even after you finished working out.

Check out this interesting read Training techniques to maximize fat loss. Where Alwyn answers the question . What do you look for when designing a fat loss training program? Do you look at what people have done in the gyms before, or do you read the research and then try to recreate that?

Click here to read more.

Spartacus Ultimate Workout Review

Core Workouts, Fat Burning, Spartacus, Workouts Routines 3 Comments »
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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.

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