The RJB Workout For Conditioning Power And Speed

The main intensity parameter with this workout more work in less time. All of the movements require a fair amount of strength but what kills you is trying to get more rounds in before the 20 minute mark is up. Read more

Heavy Posterior Chain Workout

This workout will work the backside of your body really hard. Of course the legs and shoulders and well, pretty much your whole body will be worked hard as well. That’s the nature of compound exercises like the Olympic lifts.

I really like this workout because you develop speed and power with the squat cleans. You develop size and strength from the deadlift shrugs. You work speed, flexibility and balance with the Overhead Squats and then put it all together with the snatch in one big athletic explosion. Read more

Centurion 1 Workout

You are going to do 100 reps of the first exercise of each pair. Here is the catch. Every 5 repetitions, you do ONE rep of the second exercise in the pair. You keep going that way until you reach a total of 100 repetitions on the first exercise. Then without rest, you move onto the second pair of exercises and so on and so forth until you are completed. This one is incredibly hard! The day you finish this routine is the day you can truly say you are FIT.

a) Jumping Jacks To Sit-ups
b) Sit-ups To Squats
c) Squats To Pushups
d) Pushups – Burpees
e) Burpees - Lunges

Feel free to post your time to completion of this workout in the members forums here.

Anywhere Anytime BW Workout

This is a favorite of mine. Grab a stopwatch and set it at a one minute countdown, repeating. You are going to go for twenty minutes straight (the most I’ve ever done was 23 rounds with Mack at sea level in Mexico). Every minute, on the minute you are going to do:

5 chin-ups with a towel not a bar. Loop the towel over the bar and hold onto that. One hand on each end.

10 pushups

15 bodyweight squats (below parallel)

The Alternate Workout To This Is (Derek And I Do This One):

6 clapping chin-ups

6 clapping pushups

6 Hip Height Box Jumps

At first you will probably end up with about a 30 second break before the minute is up. Around rounds 10-13, you’ll notice that time getting lower and lower. By the end of it, you’ll really have to put out to keep ahead of the clock.

This is one routine that I’ve yet to conquer. The hands go on the chins, if the back doesn’t go first. You might get a little lung burn too… Let me know what you think!

The Healing Power of a Great Night’s Sleep

By Steven Hefferon, CMT PTA

What’s the most time-consuming thing you do, day in and day out, every day of your life? Eating? I hope not. Sitting in traffic? Ditto. Watching TV? Nope. It’s sleeping.

You spend between six and 10 hours a night in bed. That’s one-third of your life. And when it comes to back pain, those are some of the most important hours in your day.
Read more

Next Page »