What up?!

So I was feeling pretty good today, I actually had a break during the middle part of the day for once, so I was able to work out after having a few good meals in me and a decent amount of energy.

The video below is of the strength circuit part of the workout; I didn’t have anyone there to film the first part of the workout.
I apologize about the last minute or so of the video being sideways……my camera girl is new to using the flip cam, and I didn’t realize she had done that until after watching the video!

So here’s the killer fat shredding, strength building circuit workout I did today!

Dynamic Warm-Up

Repeated 3 stes, 10 reps each, no rest

*Prisoner Squats
*Jumping Jacks
*Seal Jacks

Strength Exercises

*Power Cleans
4x 5, 5, 5, 3 (135 lbs & 185 lbs)

*Incline B.B. Bench Press
4×5, 5, 3, 3 (225 lbs, 245 lbs, 255lbs)
Strength & Fat Burning Circuit

Repeated 3 times, minimal rest between exercises (as you’ll see in the video), 2 minutes between sets

*Sledgehammer Tire 8 reps (per side)
*Take Off Sprint Pulling Tire (Up & Back)
*Pulling Tire (Up & Back)

*Training Ring Pushups 12-15 reps

*Single Leg Squats on Bench 8 reps (per leg)

*Training Ring Rows 12-15 reps

*B.B. Push Press 6-8 reps

*1 Arm D.B. Swings 6-8 reps (per side)

And that was it!

The video below was the 2nd set through of the circuit.

No intro or anything on the video, just straight raw strength, endurance, muscle-building, fat melting action the whole time!!

So that is it for today!!

Have a great weekend!

Til next time,

STAY FOCUSED, STAY FIT!!

ZAY

As a greater Jacksonville personal trainer for the last five years, a former college athlete, and a fitness enthusiast & trainer for 12 years, I know a little bit about exercise selection for specific goals.

Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.

I’ll keep this as simple as possible for you. Most people believe these two goals (fat loss & muscle gain) are mutually exclusive, but the TRUTH is the best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…

Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my results. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In my clients’ & boot campers’ case, they just love to hate any of these exercises! In other words, these are not for the weak of mind, body, or soul!

Below is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:

TOP 10 Exercises!

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#2- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#3- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#4- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.

Exercise#5- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#6- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#7- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#8- Dumbbell or kettlebell single-leg RDL plus Row

Exercise#9- Deadlift plus Curl to Press

Exercise#10- Med Ball Snatch-Slam Combo

Here’s a great highlight reel of the above exercises so that you can add them to your own training routines for better results:
[I had to split this into 2 videos due to the length]

Top 10 Fat Burning Exercises (Part I)

Top 10 Exercises (Part II)

Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises! I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level!

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are keeping you from looking better naked in the days to come

Stay focused, stay fit!
ZAY

Good morning!

Just wanted to give you another example, using the template from the previous blog post, of a 20 minute full body circuit workout that we use for our boot camps and training clients!
Enjoy!
The workout is actually posted below the video as well.

20 Minute Circuit workout #2:

To start:
30 seconds “ON” 30 seconds “OFF”
gradually progressing to
50 seconds “ON” 10 seconds “OFF.”

4 sets of 5 minutes=20 minute full body workout!

*Band Front Squats
*Band Shoulder Presses
*Band Blugarian Split Squats
*Band Stiff Leg Deadlifts
*Bicycle Crunches

Repeat 4 times

Feel free to post a comment if you have a question about the workout, or to learn about how you can register for a free 2-week trial to the new “Look Better Naked Boot Camp!”

Stay focused, stay fit
ZAY