Strength and Conditioning Circuit Training Workout With Complexes

Good Morning,

Last time I told you about Eric Wong the MMA trainer and creator of Ultimate MMA Strength and Conditioning. Some of the comments I've got from you are, But Joe I don't want to be a fighter and I get that it's not about being a fighter.

Just take into consideration the strength, cardio capacity and the low body fat levels of the fighters. Now I don't know about you but wouldn't most of us want to have that kind of body and conditioning? And yes ladies I'm talking to you too.

The results of following these type's of workouts are low body fat percentage, incredible energy and strength. and I think we could all agree that is something we are all striving for here. Go into it with an open mind and give the workouts a try I think you will be very happy with the results.

With that let me hand it over to Eric check out the workout and video and see if this workout won't give you peak conditioning.

Complex workouts blow any other conditioning circuits out of the water, because they properly train the energy systems for peak power endurance while including important movement patterns for MMA.


So if you haven’t tried one yet, give this one a shot…

I created this circuit for Joe, a fighter who’s getting ready for his first fight on April 23rd…

His fights are only one 3 minute round, so he doesn’t need a ton of gas in the tank but he’s gotta be able to maintain a super high pace for those 3 minutes…

Enough talk, watch the workout  jump in and try it out…

Here are the workout details…

 1.MB back toss, breakfall, flat body roll, retrieve x 2

2.Alternating inverted row x 6

3.Clap pushups x 6 - repeat the above for 2 TOTAL sets then…

4.MB side toss, lateral shuffle retrieve x 2

5.KB swings w/toss x 6

6.Kick pushups x 4 - repeat the above for 2 TOTAL sets, then…

7.1 set of Squat jumps x 6

8.1 set of high MB catch, front slam, sprawl x 4




And that’s all she wrote!!!

The key to making this work for you is knowing when to do it, how to progress it, how many times to do it per week and how to integrate it with strength training… You’ll learn all of this and more in my Ultimate MMA Strength and Conditioning Program:

Strength And Conditioning <---- go to Eric's sight and check it out he has a couple of freebies you can download.

Interval Training Killed The Cardio Workout

Interval Training Killed The Cardio Workout

Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.

Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.

Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.

* But what is Interval Training? *

Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.

A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.

Interval training can also be done on your off days of strength training.

After you've finished your strength training workout, you'll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.

For another interval training workout, you'll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.

As a side note, you always want to be able to finish your interval training and fat burning workout. If you can't, then you need to bring the intensity down.

When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.

Interval Training better results for So Interval Training means fat burning, lean muscle and fitness. Let's see shorter workouts better results? Sounds pretty much like a no brainer.

Turbulence Training And Kettlebell Training Extreme Cardio

Monday, September 7, 2009

Turbulence Training And Kettlebell Training Extreme Cardio


I have some really exciting news today. It is as they say a match made in heaven. Turbulence training and Kettlebell training together. If you read my posts you know I am a big believer in both Interval training (turbulence training and kettlebell training.

But what happens when you combine this revolutionary piece of fat burning exercise equipment with the world’s most powerful and popular home workout fat loss system – Turbulence Training?

The answer is rapid fat loss at any age using the Turbulence Training and Kettlebell training Revolution Workouts.

You’ll be able to workout ANYTIME, ANYWHERE with the NEW Turbulence Training Kettlebell training Revolution Fat Loss System in your favorite location wearing your favorite clothes while listening to your favorite workout tunes…and you’ll still get better results than any machine could ever give you - GUARANTEED.


As you know, Turbulence Training has been used by thousands of men and women through Craig Ballantyne’s website and online videos, plus millions of men and women who have read about Craig’s programs in Men’s Health, Men’s Fitness, Women’s Health, Oxygen, and even Prevention magazine.

Well now Craig Ballantyne and Chris Lopez have brought them both together. So without further babbling from me I'll let Craig take it from here.( and check out the video of Chris and Craig at the bottom of the page)


Why a Turbulence Training Kettlebell Training Workout?

I got this question a lot last week, 53 times to be exact, but folks want to know...

"Why are you putting together a Turbulence Training and Kettlebell training workout program?"

And the answer is simple.

I just didn't like what was out there for my Turbulence Training members.

Every program seemed to be competing about how "hard-core" it couldbe...but I don't care how hard it is, I just want it to work and be appropriate for TT readers.

So all those other guys bragging about how their program will make"you sick" and "so sore you'll want to go to the hospital" can keep their programs.

Instead, I decided to certify the first Turbulence Trainer, Chris Lopez, and I went to him for Kettlebell Workouts because I know he has been using them for years with his clients.

So today, I want you to meet Chris Lopez, creator of the TurbulenceTraining Kettlebell Workout Revolution.

Check it out
=> Chris Lopez & the Kettlebell Workouts







And don't forget you'll be able to use his workouts in the 6th TT Transformation Contest that starts today!

Welcome to the Revolution,

Craig Ballantyne, CSCS, MS

PS - Can you believe Chris is younger than me and...

...already has 4 kids with a 5th on the way (his first boy!).

Find out why Kettlebells are so great for busy folks like you and him:

=> http://kettlebellworkouts.com/meetchrislopez


http://kettlebellworkouts.com/meetchrislopez

Total Body Workouts: Shorter Workouts For Extreme Fitness

I just finished my sixth hour on the treadmill this week with four more hours to do. Is this really the best way to workout? No! Try doing total body workouts. You are spending way to much time! Those marathon workouts are proven to be inefficient.

Total Body Workouts for Extreme Fitness

Many people think about building muscle as having nolife outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to lose unwanted body fat, chisel your body into a hot muscular physique is by spending hour after hour over the rusty iron day in, day out and year in, year out.

Total Body Workouts:

This is the most effective way to workout whether your looking to lose fat or gain muscle. Although hard work is required, extreme fitness demands one to do intense maximum effort workouts. Total body workouts can make you progress faster and it easily fits in your schedule. This is very convenient if you are looking forward to achieving extreme fitness but find it hard to hold on to a single workout routine.

Genuine total body workouts are done by athletes with the goal of developing maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if you are is ready for extreme fitness, here is all there is to know about total body workouts:

total body workouts are a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of total body workouts is that you don't need to spend two or more hours of strenuous exercise in the gym for every session; you should only spend forty-five minutes to one hour in the gym for every session. So that's just three to four hours per week in the gym right? With total body workouts, it is all about the quality of exercise you do per session and not the quantity, nor even the amount of time you allot per session.

Total body workouts boost the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in total body workouts.

Total body workouts should be done three times per week. This is so easy isn't it? What is great about this is that there is time spared during rest days so that you could also do some cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful total body workout regimen, you can now experience extreme fitness.

Let me see shorter workouts that are proven more effective for muscle gains or fat loss seem's pretty much a nobrainer. Marathon hour plus workouts or total body workouts of 45 minutes or less that get you quicker and better results. I know what I chose how about you?