Saturday, July 13, 2013

3 Best Dynamic Bodyweight Ab Exercises

 You want my best exercises?
That’s what you’re going to get in a series of new articles dedicated to the TOP moves for each body part.
We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. I’ve even put them all together in one circuit in my latest and greatest fat burning program (you’ll see them from 2B-2D in bold).
Here’s the workout, called #RiseandGrind:
Day 3 – Workout B – #riseandgrind
Start with the general bodyweight warm-up circuit.
Specific Warm-up Sets:
  • Do 1A with 50% of normal weight for 8 reps.
  • Do 1B and 1C for 3 reps each.
Rest only where stated.
1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)
Rest 30 seconds and repeat 2 more times.
2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)
Rest 30 seconds and repeat 2 more times.
Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).
Why are those the 3 best bodyweight ab exercises?
Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.
But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.
First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.
But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.
To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.
Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.
Those 3 ab exercises go to together like peanut butter and jelly and ice cream (what, ice cream goes amazing with ANYTHING – okay, what “those 3 ab exercises go together like pancakes, butter, and real maple syrup <= at leastMikey Whitfield will like that one!).
The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.
The Jackknife works from lower abs up to the top.
Boom goes the six-pack dynamite!
You’ll love that circuit.


Saturday, July 6, 2013

Bootcamp Workouts-Total Body bootcamp workout (Miami Lakes/ Hialeah)

Good Morning People
Well Saturday is here and I know of lot of you like to get your workouts in early
So I have one for you.

Bootcamp Workouts-Total Body bootcamp workout

Continue with 45 seconds of each of the next 3 exercises going from one to the next without rest. After one mini circuit rest 60 seconds then repeat two more times.
Continue with 5-8 turkish getups on each side. Rest 30 seconds then repeat.
Finish up with 5 uphill sprints. Run as fast as you can uphill for 30 seconds then walk back down and repeat for 5 total rounds.
Sandbag Deadlift
1. Start by squatting down and grabbing the sandbag on each end.
2. Keeping your back flat proceed to stand up holding the sandbag on the ends.
3. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips:
You can also use a dumbbell or medicine ball but be sure to squat down low and touch the weight to the floor every rep.
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.Total Body Bootcamp Workout Tips:
Drop to the knees for the pushup if you're a beginner. Advanced add a small jump as you come up.
Lebert Bar Pushups
1. Start by placing two equalizer bars upright a few feet away.
2. Place your hands on the top of one bar. Put your feet on top of the other bar.
3. Proceed to go into a pushup until you have reached full range of motion.
4. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips:
You can also use the TRX or a stability ball with hands on a step or bench.
Lebert Single Bar Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bars.
4. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips:
You can use the trx or try resistance bands squats with rows instead.
Sandbag Overhead Lunge
1. Start by holding a sandbag over your head with both arms extended.
2. Proceed to lunge forward until your knee is bent to about 90 degrees.
3. Return to the starting position and repeat for the suggested repetitions.
4. Repeat with the other leg.Total Body Bootcamp Workout Tips:
Use any weight but make sure you can maintain it overhead the entire time. Lunge deeper if you're advanced.
Shouldering Turkish Getups
1. Start by placing a sandbag on your shoulder and lying on your back.
2. Proceed to sit up and position your legs and feet underneath you.
3. Stand up trying to use just your legs to a standing position.
3. Return to the starting position and repeat for the suggested repetitions.Total Body Bootcamp Workout Tips:
You can use a light dumbbell, sandbell, or kettlebell too.
Uphill Speed Runs
1. Start by choosing a hill that has an incline 1-3 degrees.
2. Sprint for the desired distance up the hill.
3. Repeat for the desired repetitions.Total Body Bootcamp Workout Tips:
If you don't have hills in your area then try running up stairs or up and down on a bench or step.


Have a GREAT Weekend....
Master Trainer Rafael
The Boot Camp Rebel

Tuesday, July 2, 2013

Sorry , I have "bad" news

Hey hey

It's Wednesday...Workout Wednesday and yes I have BAD news

You are going to have to work to get the RESULTS you want...sorry

But here is the know get PUMPED up and ready ready to go and then???

You need a little I send you some of these:

  • “We would accomplish many more things if we did not think of them as impossible.” C. Malesherbes
  • “Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi
  • “To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” Anatole France
  • “Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie
  • “Don’t let what you can’t do interfere with what you can do.” Anonymous
  • “Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future.” Rabbi Nochem Kaplan
  • “High achievement always takes place in the framework of high expectation.” Jack Kinder

  • and that get's you going...and this APPLIES to everything realize you had to keep working...but you quit again

    and I think the reason this happens...In every case and in EVERY situation is because you get fixed on where you are "supposed to be" or the results "you should have had"

    Your results...and life for that NOT a's a should enjoy the process...every step, every rep and every workout

    and you will doesn't take long at all till you end up where you want...


    The #BBR page will be live this afternoon or tonight...look for it

    Have a great day

    Master Trainer Rafael
    The Boot Camp Rebel