August 1st, 2011
Get A Beach Body Fast1 Comment
Are you interested in blasting fat, building muscle, and sculpting your entire body as quickly as possible? If so, read on, because not only will your results be quick, the workout itself will be quick too. None of this sitting around and resting 2 minutes between sets. 
This is one of the workout variations that I use in Bootcamps On Demand and it's called a Quad Set. We're taking 4 exercises, and you'll do each one in a row with no rest in between. After you complete all 4 movements, rest for about 30-60 seconds, and then repeat 2 more times for a total of 3 rounds.
We're going to be working your entire body, so let's go!
Medicine Ball Walking Lunge With Rotation x 12 reps each leg
Renegade Rows With Push Ups x 10 reps (10 total push ups)
Dumbbell One Legged Step Up With Overhead Press (10 each leg, 20 total presses)
Squat Thrusts x 12 Reps
Let me know how the workout goes. I would love to hear how you do.
Scott
July 25th, 2011
3 Moves To Maximize Your Metabolism6 Comments
Wanna burn more calories from your workout without working out for hours? Then you'll want to perform exercises that are multi-muscle in nature. That's just a fancy way of saying that the exercises should work more than one muscle group at a time. Performing workouts like these will torch more calories in less time and will kickstart your metabolism and leave it in high gear.
This is how we design our fat torching bootcamp workouts that you may have seen at Bootcamps On Demand.
In this workout, you have 3 exercises. You'll perform the prescribed number of repetitions for each movement and do as many rounds as possible of the circuit in 15 minutes.
Exercise #1 - Dumbbell Bulgarian Split Squat With Overhead Press – 10 Reps Each Side
Exercise #2 – Mountain Climbers with Push Ups – 12 Reps
Exercise #3 – Dumbbell Squat with Bent Over Row – 12 Reps
Enjoy! Let me know how it goes.
Scott
July 15th, 2011
Medicine Ball Push Ups – Are They Too Easy For You?No Comments »
When exercisers get proficient with regular push ups with their knees off the ground, it is necessary to make the push up more difficult so that core and upper body strength gains can still be made.
One of the ways to make the push up more challenging is to use a medicine ball. Usually one hand is placed on a medicine ball and the other on the ground. The instability of the medicine ball and unevenness of your hand position makes this push up much more challenging than a traditional one.
But what happens when this becomes too easy?
Here are 4 challenging options for you when the medicine ball push up becomes too easy.
1) Use 2 medicine balls and have one hand on either ball, feet on the ground.
2) Use 2 medicine balls and have one hand on either ball and your feet elevated on a bench, or if you're brave, on a stability ball.
3). Try both hands on one medicine ball to emphasize the triceps and have your feet on the ground, or elevated on a bench or stability ball.
4). Or if you're ready for this challenge, try 3 medicine balls (like the picture above) and have one hand on a different medicine ball and both feet on a medicine ball. This will definitely rock your abs, and upper body while challenging your strength and balance.
Give these a shot and I'll see you soon!
Scott Colby
Creator of My First Six Pack
Please share this article with your friends and family who might want that extra kick in their workouts
June 28th, 2011
Bootcamp Vs. CurvesNo Comments »
One thing I don't really like about Curves, or other places similar to that, is that they have you do the same 'ole 10 station circuit (or how ever many stations they have) day in and day out.
Heck, I know some bootcamps that do this, and this definitely violates principles #5 and #6 from yesterday's blog post and probably a few others.
If you missed my blog post about my top 7 tips for an effective bootcamp workout, read The World's Most Effective Workouts Are…
Now people are always asking me how to make exercise fun. Well here is a simple way you can put more fun in your workouts. This can be done indoors or outdoors, with other people or alone. It requires no equipment.
Take a piece of paper and write down 6 different bodyweight exercises on it and the number of repetitions.
In our bootcamps, I write these down on a big white dry erase board.
Here is an example:
1. Push Ups x 20 reps
2. Dips x 20 reps
3. Step Ups x 20 reps
4. Squat thrusts x 15 reps
5. Squats x 30 reps
6. Alternating lunges x 20 reps
Make sure you have exercises that will workout your upper body, lower body, conditioning, cardio and uses your abs for stability.
Give each exercise a number 1 thru 6.
Start by running 100 yards or doing jump rope 100 times.
Then take a dice and roll it twice.
Whatever 2 numbers come up, you have to perform the corresponding exercise.
So if you roll a 2 and a 4, you'll be doing 20 Dips and 15 Squat Thrusts.
After you do the 2 exercises, go back to the running or jump rope and roll the dice again.
Do this for 3-4 rounds and you have one heck of a fun, challenging workout that only takes about 10-12 minutes.
Enjoy!
Have an awesome day!
Scott
June 27th, 2011
The World’s Most Effective Workouts Are…1 Comment
I think the world's most effective workouts for fat-burning are bootcamp style workouts.
But they can't just be any bootcamp workouts haphazardly put together.
Each workout must include 7 things for it to be the most effective for fat-burning.
1) It should include compound exercises which work more than one muscle group at a time (like squats, lunges and push ups) vs isolation exercises which only work one muscle group at a time (like biceps curls and crunches).
2) It should include high intensity strength training overloading your muscles (this means the weight you are lifting – even if it's your bodyweight – should be challenging and difficult to finish.
3) It should include high intensity interval cardio training. There are times during the workout where breathing should be difficult. This will ensure that your metabolism stays elevated for several hours after the workout ends.
4) It should include a proper dynamic warm-up. Going for a 5 minute walk or jog is not a proper warm-up for an intense bootcamp workout.
5) The workouts should have variety. Doing the same workouts over and over again are a sure-fire way NOT to get results.
6) The workouts should be fun. If you get bored with your workouts and not enjoy them, are you really going to stick with it.
7) The workouts should not contain any crunches. If you're in a bootcamp and the instructor has you do crunches, you should run from that class as quickly as possible. Anyone that has you do traditional crunches during a bootcamp workout must not realize that crunches can injure your lower back, and that flexing your spine is not good for it.
Bonus Rule: The workouts should be adaptable to all fitness levels - from the beginner to the advanced athlete.
The one other thing that you should be really cautious about is understanding who is putting the bootcamp workouts together.
Are they qualified?
Did you know that there are people selling bootcamp workouts online and they've never even taught a bootcamp class before?
I'd be a little bit cautious about those programs.
I ran bootcamps in Dallas for almost 6 years and I put together every single one of the workouts.
I'm still running bootcamp workouts here in Denver every Saturday morning, and everytime we do a new workout, people always say it's one of the best workouts they've ever done.
I love putting these workouts together and I do bootcamp style workouts myself 3 days a week.
I can honestly say I'm in the best shape of my life.
Have an awesome day!
Scott
June 15th, 2011
Lose 3 Inches Off Your Belly By July 4 – Workout #3No Comments »
A) Set The Table
You’ll begin this workout with 3 maximum effort tests.
Then move on to the main circuit (Serve It Up)
1) Perform as many squat jumps as you can in 1 minute
2) Perform as many DB Squat Presses as you can in 1
minute
3) Perform as many Squat Thrusts as you can in 1
minute
B) Serve It Up
Those numbers you got in the max effort tests will be used in
the following circuit.
1) Run 200 yards
2) 10 Push Ups
3) 15 Walking Lunges with Rotation (total)
4) 200 Jump Rope
5a) The number of squat jumps you got in your test
5b) The number of DB Squat Presses in your test
5c) The number of Squat Thrusts you got in your test.
The first time you do this circuit, perform the exercises 1, 2, 3, 4, 5a
The second time, do 1, 2, 3, 4, 5b
The 3rd time, do 1, 2, 3, 4, 5c
The 4th time, 1, 2, 3, 4, 5a
And so on.
Complete as many rounds as possible in 30 minutes.
Exercise Demonstrations
Squat Jumps – http://www.vimeo.com/14838586
DB Squat Presses – http://www.vimeo.com/15710765
Squat Thrusts – http://www.vimeo.com/14838700 (Beginner version - http://www.vimeo.com/14837926)
Push Ups – http://www.vimeo.com/14837712 (Advanced do this – http://www.vimeo.com/14838069)
Walking Lunge with Rotation – http://www.vimeo.com/14838516
June 14th, 2011
Lose 3 Inches Off Your Belly By July 4 – Workout #2No Comments »
1). Warm up for 5 minutes at a level 4-5 on the Rating of Perceived Exertion Scale
2). Perform 1 minute of cardio exercise (like running) at a level 8-9 on the Rating of Perceived Exertion Scale
3). Recover at a moderate intensity at a level 4-5 for 2 minutes
4). Alternate between the high intensity and moderate intensity for 3 rounds.
5). Cool down at a level 3 for 5 minutes
(there are many modes of training you can do for this one – running, hill sprints, jump rope, burpees, mountain climbers, etc).
Use The Rating Of Perceived Exertion Scale to Measure Intensity
Rating of Perceived Exertion
What I generally use is a rating of perceived exertion scale. This is a subjective scale of how hard you are working during your exercise session. The rating of perceived exertion uses a scale of 1 to 10.
Here is the scale and the association perceived level of exertion. I like to use this scale when I'm training.
Level 1: I'm watching TV and eating bonbons (obviously you're not exercising
very hard)
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable but breathing a bit harder
Level 4: I'm sweating a little but feel good and can carry on a conversation
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am breathless
Level 7: I can still talk, but I don't really want to. I am sweating like a pig
Level 8: I can grunt in response and can only keep up this pace for a short time
period
Level 9: I feel like I am probably going to die.
Level 10: I feel like I am almost dead.
OR TRY ALL OUT SPRINT TRAINING (make sure to warm up first).
Sprint training is a little different than interval training. Interval training will help you develop sustained anaerobic endurance. Sprint training consists of really short bouts of explosive power. Think of a sprinter running 100 meters as fast as he or she can. The fastest athletes in the word run that in under 10 seconds. So during sprint training you are at a level 10 on the perceived exertion scale, but you only have to maintain this for a few seconds.
Often my sprint training routines will consist of sprinting 100 meters, walking 100 meters (back to the start), and I'll do this about 6-10 times
June 14th, 2011
Lose 3 Inches Off Your Belly By July 4 – Workout #1No Comments »
1) Run ¼ mile or 250 jump rope
2) T- Stabilization x 10 each
3) In/Outs x 20
4) Squat Jumps x 20
5) Jump Rope x 150
6) 8 Count Bodybuilders x 8
7) Draw 2 cards
a. Diamonds = Get Ups
b. Hearts = Suicide Planks
c. Clubs = Jumping Lunges (each)
d. Spades = Russian Twist (each)
When you draw the cards, whatever suit shows up is the
exercise you do, and whatever number is on the card is how
many reps you do. Aces = 11 reps, Jacks, Queens, Kings
are 10 reps.
Each time you go through the circuit, add 2 reps to exercise
#2, 3, 4, and 6 and draw 2 extra cards each round (so round
2 is 4 cards, round 3 is 6 cards, etc).
Perform as many rounds as possible in 30 minutes. Rest as
needed.
Exercise Demonstrations
T-Stabilizations – http://www.vimeo.com/14838381
In/Outs – http://www.vimeo.com/14837659
Squat Jumps – http://www.vimeo.com/14838586
8 Count Bodybuilders – http://www.vimeo.com/14838186 (or Beginners do this – http://www.vimeo.com/14837926)
Get Ups – http://www.vimeo.com/14838306
Suicide Planks – http://www.vimeo.com/14838160
Jumping Lunges – http://www.vimeo.com/14838566 (or Lunges – http://www.vimeo.com/14837733)
Russian Twists – http://www.vimeo.com/14837647
May 18th, 2011
6 Minute Abs Workout To Blast Your Lower AbsNo Comments »
Here's a really awesome abs workout that will blast your lower abs.
Now before you do this workout, please raise your right hand and repeat after me: "I [insert your name] understand that I can't just do this workout and lose a lot of belly fat. I understand that this workout should be combined with proper nutrition, resistance training and high intensity cardio training."
Good! Now that we've got that out of the way, let's get on to the workout.
In this workout you have 6 exercise. Each one you do for 30 seconds. Once you finish one exercise, go to the next one with no rest. Complete the circuit 2 times with a non stop clock.
The exercises are listed below. Click each one for a video demonstration. And thanks for my supermodel friend, Jen, for the exercise demonstrations.
Bent Knee Hanging Leg Raise x 30 seconds
Stability Ball Rollout x 30 seconds
Stability Ball Tuck x 30 seconds
Straight Leg Hanging Leg Raise x 30 seconds
Stability Ball Leg Raises x 30 seconds
Medicine Ball V-Ups x 30 seconds
Enjoy! And don't forget to leave a comment and click the LIKE button.
Scott
May 17th, 2011
The Turkish Get Up Part 2 – Great Abs Exercise2 Comments
Yesterday, I showed you a video that revealed the first half of a really cool exercise called the Turkish Get-Up, performed with a kettlebell. My friend and kettlebell expert, BJ Bliffert, from Full Throttle Athletics, walked you through the movement. If you didn't see it, you can watch Part 1 of the Turkish Get-Up right here.
In the video below, BJ walks you through the rest of the movement, and at the end, we'll let you know (besides the abs), exactly what muscles you're working.
Enjoy the video… and if you could help me out, please click on the "LIKE" button.
Thanks!
Scott
Click here to watch on YouTube. http://www.youtube.com/watch?v=HOPt8eq26tM
-
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
- December 2009
- November 2009
- October 2009
- September 2009
- August 2009
- July 2009
- June 2009
- May 2009
- April 2009
- March 2009
- February 2009
- January 2009
- December 2008
- November 2008
- October 2008
- September 2008
- August 2008
- July 2008
- June 2008
- May 2008
- April 2008
- March 2008
- February 2008
- January 2008
- December 2007
- November 2007
- October 2007
-
Topics
- Abs Exercise (278)
- Abs Mindset (47)
- Abs Nutrition (170)
- Podcasts (39)
- Uncategorized (26)
-
Featured Resources
-
Scott is Currently...
