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/

I have a whole new respect for grappling, after taking Tomas Grinkevicius class and getting a better understanding of the art. I truly understand why it is so dangerous and effective. Tomas is a excellent teacher, he is patient and detail exactly what you need when your learning how to break joints. Enjoy the video and find more about Emerald Smoke and Tomas at
http://www.emeraldsmokemma.com.
Remember if your in the area stop by and try a free class.

If your looking for a quality Jiu-Jitsu Gi and other MMA gear check out
Sick Gear. http://sickbrands.com/

Click here to view the embedded video.

In this video I take the Human Trainer outside for some sun and a solid outdoor workout.  I cover fourteen exercises that you can do with the multiple attachments that the Human Trainer offers. The workouts can be made easier or more difficult by simply changing the angle of your body.  Take advantage of the fresh air and change up your routine while summer is still here. Stay tune for more Human Trainer videos.

Human Trainer Outdoor Workout

Perform 3 sets, 6-12 reps
Rest 30-60 seconds
Planks perform 30-60 seconds

1. TWO ARM BICEP CURL
2. TWO ARM SQUAT
3. ONE-LEG REVERSE LUNGE
4. REVERSE FLIES
5. TWO ARM ROWS
6. CHEST PRESS
7. OVER HEAD TRICEP PRESS
8. CHEST FLIES
9.PLANK
10.FOOT CRADLE TWO KNEE PULL IN
11.FOOT CRADLE ALTERNATING KNEE PULL IN
12.HAMMER GRIP PULL-UPS
13.AB STRAP ALTERNATING BENT KNEE RAISE
14.AB STRAP TWO KNEE RAISE

Click here to purchase the Human Trainer.

Check out my full review of the Human Trainer.

Part 2 in the Emerald Smoke MMA video series. This video features the Muay Thai class & Techniques taught by lifetime martial artist Jim Glasgow. Jim delivers a great interview and imparts some really good advice. Enjoy the video and find more about Emerald Smoke and Jim at
http://www.emeraldsmokemma.com.
Remember if your in the area stop by and try a free class.

Jim also sells a line of Jiu Jitsu gi’s Sick Gear and other MMA gear.
http://sickbrands.com/

Mix Martial Arts is a passion of mine. It’s a sport I can watch never
knowing the out come.  MMA has been around since late 19th century,
MMA schools have finally become more mainstream. Emerald Smoke MMA is

located in convenient downtown Chicago.
I decided to try the Muay Thai class first get a feel for the gym and
the people who run it. The owners Collin and Lesile Williams decided to open Emerald Smoke
due to their dissatisfaction of local gyms in the Chicago area. They
wanted a gym that taught the different aspects of MMA and focused on
fitness.  Collin and Lesile sought like-minded instructors who shared
their passion and goals. Thus Emerald Smoke was conceived.
The culture of a gym is especially important to me. Frankly I don’t
want to workout in an environment that lacks passion for what ever is
being taught or done. Emerald Smoke’s culture of passion comes from the top down.
In my opinion anything founded on passion is something to be part of.
You can teach some one a skill and give them knowledge but you can’t
give some one passion.

You either have it or you don’t.

This is part 1 in a series of videos about Emerald Smoke.  I
cover the MMA class with Mike Bodziach, professional fighter, personal
trainer and general manager.
Mike teaches MMA techniques while delivering a killer workout. He
pushes every bit of sweat out of you making you finish the class with
a serious sense of achievement.

Stay tuned for more Emerald Smoke MMA.

If your in the area Emerald Smoke has a Try a class for free policy.

711 West Grand Avenue
Chicago, IL 60654
(312) 666-5107

emeraldsmokemma.com

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.

]]> http://www.60dayswithnatjones.com/mens-health-full-dumbbell-body-blast/feed/ 0 http://www.60dayswithnatjones.com/great-article-on-epoc/ http://www.60dayswithnatjones.com/great-article-on-epoc/#comments Wed, 27 Jul 2011 06:01:39 +0000 admin http://www.60dayswithnatjones.com/?p=1449 What is EPOC? Excess post-exercise oxygen consumption (EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt.” Basically it helps you burn more calories by increasing your Metabolic Rate for a duration of time after you work out with high intensity  training. By getting more oxygen into your system your increasing your body’s energy expenditure, allowing you to burn more fat. Workouts like the Spartacus Workout One and Two, the Kick Ass Body weight workout and the 125 challenge do exactly that. Check the workouts and check out the article and get some EPOCH today.

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

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.

STEP1:

Circuit 1
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

NO REST

Circuit 2
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

REST FOR 2 MINUTES AFTER 2 CIRCUITS

Circuit 3
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

NO REST

Circuit 4
1. Dumbbell Hang Pull / Perform for 40 seconds/ Rest 20 seconds
2. Offset Dumbbell Reverse Lunge / Perform for 40 seconds/ Rest 20 seconds
3. Single-arm Dumbbell Swing / Perform for 40 seconds/ Rest 20 seconds
4. Thrusters / Perform for 40 seconds/ Rest 20 seconds
5. Single-leg, Single-arm Underhand-grip Dumbbell Row / Perform for 40 seconds/ Rest 20 seconds

Click for the Men’s Health Spartacus 2.0 Workout

The Human Trainer Suspension Gym is versatile fitness equipment that uses your own body weight to create resistance to give you a full body
workout. You can lift as little or as much as you can by changing the angle of your body. It allows you to switch from one exercise to another without consuming allot of your workout time. With a simple adjustment of the detachable handle to any one of the five rings on the main strap and you’re on to the next exercise. With it’s unique dual strap design you can perform dips, chin-ups and pull-ups. What I appreciate about the Human Trainer Suspension Gym is that it doesn’t take up a lot of room. It’s lightweight and portable so you can travel with it. It also has an attachment so it can be used outdoors.

I really enjoyed the Human Trainer and give it 5 out of 5 stars.

If your thinking about getting a suspension gym for your home or business. The Human Trainer will give you more value and challenge your body by delivering more exercises, that are unavailable with other suspension gyms.

The Human Trainer Essential Kit is being sold at a promotional price of 149.95 and comes with 2 x Main straps, 2 x Door Anchor, 2 x Handles, 2 x Foot craddle, 1 x Handbook, 2 x Ebooks, 1 x Travel Bag, 90 Day Money Back Guarantee, 2 Year Replacement Warranty & Circuit7® The Human Trainer DVD.
Plus Free Shipping within the US. CLICK HERE TO FOR MORE INFORMATION AND TO BUY.

The Human Trainer Full Potential Kit is being sold at a promotional price of 199.95 and comes with
2 x Main straps, 2 x Door Anchor, 4 x Handles, 2 x Foot craddle, 1 x Handbook, 1 x Travel Bag, 2 x Ceiling Mounts and Hardware, 2 x Versa Hooks, 2 x Ab Slings,
4 x The Human Trainer Ebook Circuits,90 Day Money Back Guarantee guarantee,
2 Year Replacement Warranty & Circuit7® The Human Trainer DVD
Plus Free Shipping within the US. CLICK HERE TO FOR MORE INFORMATION AND TO BUY.