Category Archives for "Workouts"

Lower Body Booty Workout

Here’s a lower body booty workout that’s guaranteed to put some shape in your rear.
This is a four part workout, and honestly… it’s pretty tough. Give it a try and let me know what you think.
 
Part One:
(15) Heavy 1 1/2 squats -> 20 Jump Squats (non weighted)
(14) Heavy 1 1/2 squats -> 20 Jump Squats
… all the way down the ladder. Jump Squats stay at 20. Minimal breaks
Part Two:
(10) heavy bridge weight on hips -> 30 second mini squats.
Down the ladder until you get to 5 weighted hip bridges.
Part Three:
Right leg SLDL Heavy – 25 REPS
Left Leg SLDL – 25 REPS
Right Leg Courtesy 25 Reps
Left Leg Courtesy 25 Reps
Repeat 2-3 Times
Part Four Abs:
100 full situps
1 minute plank
50 full situps
1 minute plank

High Intensity Fat Loss Workout

Today I want to share with you one of my favorite go-to weekend workouts.
I like this workout because it’s fast, productive and most importantly… it burns fat.
Before we jump into it, I want you to know that this workout can be fairly intense. You can however modify it to better fit your current fitness level (see my notes below the workout).

Here’s how it works

Combine 3 high intensity drills with 3 different ab exercises. Do each pair of exercises 3 times before moving on to the next.
Here’s a sample workout:
3 x ) 40 second sprint and 1 minute chin to shin situps…
Short break…
3 x ) 15 burpeess and 20 heavy weighed situps…
Short break
3 x ) 50 double unders (jump rope) and 1 minute high plank…
Note: If you’re looking for an affordable fitness jump rope | speed rope, click here to check out the E6 Speed Rope from Amazon
You could be done here unless you want some more…
Okay, so you want to finish strong
Then, go through all 6 exercises back to back… TWICE. You asked for it…

Notes & Modifications

High intensity drills such as sprints are not always appropriate for everyone. You can still take advantage of the above workout structure by modifying the workout intensity and time.
For example, instead of a high intensity sprint, you can go for a short 1 – 2 minute run.
Instead of burpees, you can perform jumping jacks.
As the intensity goes down, the duration should slightly increase.
Like always, let me know if you have any questions or comments below…

A Workout Strategy Designed To Put On Muscle Mass And Size Plus A Sample Chest Workout

Today, I want to introduce you to my go-to workout strategy when I want to put on a few extra pounds of muscle while maintaining a natural pump that lasts for days.
I came across this idea years ago while I was studying exercise physiology at SDSU. You see, we were comparing the effectiveness of each individual set of a particular exercise. So, for example, if you were to perform five sets of a traditional bench press, would those sets all be equal in terms of benefit and reward? Would certain sets provide more reward than others?

Not all sets in a given exercise are equal

Some people will argue that set number one is the most beneficial because that is when you are at your strongest. Others will argue that the last set is the most beneficial as fatigue creates a challenging environment which promotes growth. These are both fair points, but when put to the test, the winner is…
Set number two.
That’s right. It turns out that set number two is the most beneficial set of any given exercise. Does that mean sets numbers three, four and five have no value? Absolutely not. But, when compared against each other, the biggest bang for your efforts comes from that second set.

How can this help you put on more muscle mass?

That’s the very same question I asked myself when I first learned about the efficiency of set number two. Shortly after, I created a training method which I call 2B2 (two – breather – two). This is basically my way of benefiting from set number two… TWICE.
Since creating this method, I’ve been able to put on muscle faster than ever before.
Before sharing the method with you, I want to make it clear that this is NOT the holy grail of building muscle. This is instead a proven method that should be part of a larger and more complete training program.

Okay, how does 2b2 work?

The original method of 2b2 is exactly what it sounds like. You perform two sets, take a short breather, and then complete another two sets.
Here’s how the concept would work with a traditional set of bench press:
After a couple of light warmup sets you would do two sets with about a 45 second break in between each set. Your ideal weight would be such where failure occurs between rep number 8 – 11.
After these first two sets, take a longer, fuller recovery. Take 3 full minutes if you need to. When you’re ready, do another 2 sets with a limited 45 second break between the two.
Repeat this strategy for all your exercises for the day and you’ll quickly see some serious muscle gains.

Want some serious muscle growth?

I have recently added one more techniques to this concept that are sure to give you a long lasting muscle pump.
Bonus Technique Adding a muscular finisher after every “set two” is a challenging strategy that will help you develop size in even the most stubborn muscles.
Let’s use the above example to illustrate this method.
Now, you would perform set number one then take a 45 second break. Perform set number two and immediately go into a light finisher. In this example you would jump off the bench and perform as many pushups as possible. The key is not to waste any time and immediately go into pushups after your second set.
Now, after a long break that allows you to fully recover, you would repeat the above and perform two more sets of bench press followed by a pushup finisher.

A sample chest workout using 2b2 plus a fatigue finisher

Workout 1 Traditional bench press with a pushup finisher.
Workout 2 Cable flyes with light cable presses as a finisher.
Workout 3 Dumbbell or cable presses with light weight low-to-high (incline) cable flyes as a finisher.
Workout 4 Incline dumbbell press with narrow grip pushups as the finisher.
Workout 5 Dips with focuses muscular posing / flexing as a finisher.
Give it a try
Get out there and try 2b2 in a few of your workouts. Let me know what you think in the comments section and don’t forget to supplement your workouts with the Evolution SIX Daily Formula. Learn more about our Men’s Daily Formula or Women’s Daily Formula.
 

3 Workout Strategies That Melt Fat

3 Workout Strategies That Melt Fat

Below you’re going to find three workout strategies that I use with my private training clients to help the burn fat and sculpt lean muscle in record time. I have designed these workout templates to give you easy access to effective workouts that can be completed with minimal equipment.
Each of these workouts consists of only six exercises. Because of the pace of the following workout structure, you should select exercises that require minimal setup time.
Side note: If you would like a printable version of our workout templates along with HD videos, finishers, challenges and more, then be sure to take a look at our supplement line as you’ll get instant access to our entire workout program with any purchase.

Workout One

You will choose a total of six exercises and create workout pairs.
Complete workouts A and B each for 30 seconds. Repeat this sequence 4 times. So, in total you will have completed 4 sets of workout A and 4 sets of workout B.
Do the same for workouts C and D then finally E and F. By the completion of this last sequence, you would have completed a total of 24 total sets (4 per each of the 6 exercises).
You just completed ONE round. Repeat this entire sequence for a total of 2 – 3 full rounds.
one

Workout Two:

Choose SIX exercise that can be broken down into 2 mini circuits of 3 exercises each. You can perform each exercise for time, or for a goal repetition. I personally like to work against a timer as it sets a nice tempo. As illustrated in the template, you will perform each exercise for 40 seconds.
Mini circuit one consists of exercise A, B and C while mini circuit two is made up of exercise D, E and F.
Perform three full rounds of the first circuit for a total of 9 sets. After a short break, perform 3 rounds of circuit two.
At this point, you should have completed 18 total sets.
One more short break and you would now combine and complete 2 full circuits of the above exercises. So, you would perform all the exercises – A, B, C, D, E and F at 40 seconds each exercise – two times through.
This final circuit will give you an additional 12 sets. this combined with the 9 sets performed during mini circuit one, and 9 sets during mini circuit two brings you to a total of 30 total sets.
two

Workout Three:

I like this routine. This is a short, but intense sequence. Here, you will perform 3 mini circuits of 3 exercises. The first exercise will always be a strong sprint (or substitute from the list). This is then followed by 2 exercises. This triple set is repeated 3 times.
Repeat the above sequence with 2 different exercises for the second and then third circuit.
three

Final Thoughts

These workouts are all about maintaining a good pace and keeping quick transition between exercises. Be sure you begin with a thorough warm up before jumping into one of these sequences. Listen to your body and stay safe.
If you would like to see these systems in action, then join the Evolution SIX fitness team and get access to all our fitness tools.

70 (No Excuses) Bodyweight Exercises That You Can Do Anywhere At Anytime

Don’t have time to go to the gym? No problem…
BJ Gaddour and Men’s Health have put together a comprehensive list of 70 bodyweight only exercises that you can do at home (or just about anywhere) without the need of any equipment.
Not a single dumbbell was used.
With proper form, technique and intensity, these workouts are sure to get you lean and sweaty.
Some of my favorites in the list include:

  • Stepup Jumps
  • Shuffle In Place
  • Skier Swings (you need to try this to see just how effective it really is)
  • Low Rotational Chops
  • Semicircle Mountain Climbers
  • Blastoff Pushups
  • Pushup Jacks
  • And of course Burpees

You can pick and choose a small handful of these exercises and create a great home workout. Bodyweight workouts are a perfect fit for the Evolution SIX training method (which you can learn for free).
What are your favorite bodyweight exercises? Let me know what works best for you in the comment section below…

Workout of the day

Workout Of The Day

First Workout:
8am
1/4 mile run
3 minutes of the following:

  • Bear Crawls
  • Weighted Crunches
  • Burpees

1/4 mile run with 4 degree incline
3 minutes of the following:

  • Kettlebell swing / squat combo
  • Jumping Jacks
  • Jump Rope

1/4 mile run 8 degree incline
3 minutes of the following:

  • Bear Crawls
  • Weighted Crunches
  • Burpees

1/4 mile run with 12 degree incline
3 minutes of the following:

  • Kettlebell swing / squat combo
  • Jumping Jacks
  • Jump Rope

Second Workout of the Day

3 rounds of the following 6 exercise circuit:

  1. Suspension Rows
  2. Box Jumps
  3. Weighted Sit Ups
  4. Single Leg Dead Lift (right leg)
  5. Single Led Dead Lift (left leg)
  6. Burpees

We performed 45 seconds of each exercise and completed 3 rounds (total of 18 sets)of this sequence with no breaks.
After a short breather, we did the following 6 exercise sequence also at 45 seconds per exercise:

  1. Rope Slams
  2. Motorless Treadmill Sprints
  3. Lateral Waling High Plank
  4. Forward / Back Lunges (right leg)
  5. Forward / Back Lunges (left leg)
  6. Burpees

Just like before, we completed a total of 18 sets.
Next we combined both circuits and created a full 12 exercise sequence which we went through twice:

  1. Suspension Rows
  2. Box Jumps
  3. Weighted Sit Ups
  4. Single Leg Dead Lift (right leg)
  5. Single Led Dead Lift (left leg)
  6. Burpees
  7. Rope Slams
  8. Motorless Treadmill Sprints
  9. Lateral Waling High Plank
  10. Forward / Back Lunges (right leg)
  11. Forward / Back Lunges (left leg)
  12. Burpees

This time, we performed each exercise for 30 seconds and accumulated 24 sets.
By the end of this workout we had completed 60 sets.
We decided to end with on round of our jump rope finisher:

  • 50 regular turns
  • 50 running turns
  • 20 double unders

 
 

100 Rep Chin Up / Pull Up Workout

The 100 Rep Chin-Up Challenge

Arguably on of the single best exercises anyone can do to improve their overall physique is the chin up.
Chin ups (or standard pull ups) create the sought after V shaped upper torso which displays strength, confidence and the “illusion” of a slimmer mid-section.
The other day I decided to structure an entire workout around this one exercise. That’s right, I completely threw the concept of variety out the window and decided to do 100 reps of one of my favorite / least favorite exercises (my favorite because of how beneficial they are, and least favorite because they are so difficult and demanding).

Workout Goal

The goal of this workout couldn’t be any simpler. All you have to do is complete 100 chin-ups. That’s it. Forget about sets and reps. Get out there and accumulate 100.
Be sure to challenge yourself. This should not be an all day event. Set a timer and see how long it takes your to do 100 proper chin-up. That’s right, I said proper. Make each and every chin-up count. Come down to a full dead hang and perform a controlled chin-up. There is no kipping or swinging. This is a true chin up challenge.

Can’t do a proper chin-up? No problem…

Not everyone can do a full chin up (and 100 might seem unrealistic to some). Don’t be discouraged, there are many alternatives that challenge the same muscle groups. Work our your chin-up variations and you’ll be doing proper chin-ups in no time.
Here are a few alternative exercises.

Pull Downs

Using a high pulley and a standard bar, you can work on your chin-ups by challenging yourself with heavy set pull downs. Keeping the palms towards you (basic chin-up grip) focus on using the muscles of your back to bring the bar down to your upper sternum – just below your chin. Do not round your shoulders. instead, keep a tall posture and make sure to keep your shoulders pinched back and down away from your ears.

TRX Rows

TRX offers one of the best (if not THE best) suspension trainers on the market today. With the TRX suspension trainer, you can perform several variations of rows and pulls that will help you improve your chin-up game.

Assisted Chin-Ups

A powerband can offer a bit of assistance when you need it. The thicker the band, the more assistance it will give you.

Record your time

Be sure to record your time and let me know how you did. If you’re completing this workout in less than 20 minutes, then it’s time to up the resistance… that’s right, that’s when it’s time for some weighted chin ups.
Have fun and be sure to let me know how you did.

The “Better Than Coffee” Morning Workout

The “Better Than Coffee” Morning Workout

Instead of gulping down that military-grade coffee to get your mind and body into full-gear, hop out of bed and dramatically boost your metabolism through exercise instead!
You’ll burn tons more calories throughout the day and release a smorgasbord of beneficial neurochemicals like endorphins.
Here’s an easy morning workout we put together for you just so you can see how easy it is.
Basics: perform each of the 5 exercises in order as a full circuit. has 3 sets. There are no assigned rest periods. That’s up to you, but shoot to minimize as much rest as possible except between exercises.
Exercise 1: Kettlebell/Dumbbell Swings
This exercise is going to loosen up your entire body and get your blood pumping. You can use a Kettlebell or dumbbell and make sure you’re keeping your head UP and spine straight when you go down into squat position. Get low and stretch your glutes and thighs!
Exercise 2: Squat to Presses
Now that you’re warmed up, add some intensity to these squat presses. But make every one of them decisive, with intention and making use of a full range of motion. Squat low, keep the weight in-close, and then come up for a full-press. The ideal is not to stop at the top, then press, but to put your body through one continuous fluid motion throughout each set.
Exercise 3: Renegade “Touch” Pushups
Ideally you should have a set of dumbbells here, but you can do these at a slower tempo on your hands and they’ll be just as killer for the musculature and core. There’s three movements each rep, another full-body fluid motion: the pushup, bringing a dumbbell up to the chest, then bringing the corresponding knee up towards the elbow.
Exercise 4: Stationary Side Lunges w/ Frontal Raises
Okay, so from standing with two dumbbells at your sides, choose a leg and move it out to one side for a side-lunge. Simultaneously, as you step out, do a frontal raise so that when you’re fully into the lunge, your hands are almost touching. Then, immediately back up and repeat. This is hitting not just big muscles, but internal balance and stabilization mechanisms as well.
Exercise 5: Plank Triad
To finish off the circuit, hit your core with this 3 par plan sequence. If possible, work towards being able to do all three without adding any rest between sets for a full 90 seconds of planking.
• Part 1: Middle – 30 seconds
• Part 2: Left – 30 seconds
• Part 3: Right – 30 seconds
You’re Not Done Yet
After you go through this sequence 3 times, get out and do a short run around the neighborhood. The entire workout (including the run) won’t take more than 30 minutes. This sequence is perfect for those busy days where you’ll need the extra energy.
What’s great about these morning workouts is that you don’t have to feel guilty about not having time for your typical routine.
With that, get up, stay on your feet until you’re cooled down a bit then go take a shower and begin another wonderful day!

The Best Body Weight Only Bench Workout

The Best Body Weight Only Bench Workout

That’s right, all you need is a basic gym bench and your body and you’re set for this workout. Although…if you want, dumbbells would be a stellar addition and really kick up the intensity level.
The 8 Exercise Circuit
24 reps per exercise (for a total of 192 total!) with minimized rest from beginning to end. And by all means, if you breeze through the first circuit then go through it again, or even a third time. Great for conditioning, building core strength and enhancing body control. Enjoy!
Exercise #1: Leg lifts/Reverse Crunches
Lay down on the bench and make sure you’re entire spinal column is supported. Now, either grab the bench at your sides, or behind your head and do 24 leg lifts with your legs straight, or reverse crunches with your legs bench and knees together. Or, you could mix them up.
Exercise #2: Step Ups to Knee-Raise
Alternate legs for 12 each this set. Pick a foot to begin with, step up, find your balance and then bring the other knee up and forward into the air then step down. You can choose to hold the knee there a few second, or just make it one fluid motion.
Exercise #3: One-Leg Get-Ups
Again, alternate legs for 12 reps each this set. Sit down on the bench, pick a foot to stand up on, bring the other foot slightly off the ground, and get up using only that one foot. Then, come back down. This is a great way to condition for free-form one-leg squats.
Exercise #4: Decline Planks
Shooting for at least 24 second here, but feel free to go as long as you can without altogether sacrificing solid form. Get your feet up on the bench, keep them together, then get completely stretched out until your spine is flat and you’re upper body is resting on either your hands or elbows. If you need to modify, you can simply flip around and do an incline plank with your upper body on the bench.
Exercise #5: Knee-Ins
Sit at the end of the bench, or you could face sideways as well, extend your legs and then keeping them in the air begin to do 24 knee-ins.
Exercise #6: Dips
These are also pretty straightforward and effective and putting some strain on the core while focusing on the triceps. Perform dips on the bench with your entire body off to the side and your heels on the ground. Don’t let your butt touch down and maintain the tension throughout the set.
Exercise #7: Oblique Lifts
Do 12 on one side, then 12 on the other to spread out the tension across both obliques. Choose a side to begin with and place either your arm/elbow on the bench, or just your hand. Get into a full side-plank position with the other arm held out laterally and begin letting your body slightly dip up and down.
Exercise #8: Decline Pushups
Finish off with 24 decline bench pushups and you’re golden for this circuit. Make sure to keep your back straight!