10 Great Band Warm–Up Exercises

As this body of mine gets older, I find it increasing more challenging to find that workout that get it ready to knock out a great interval strength workout.  I am a firm believer that if I can go through a solid and effective warm-up, the likelihood I me getting a life changing workout is better.

The problem is finding that special way to get me in the zone.

When I am going to be knocking out a strength workout with or without bands, I find doing a low resistance dynamic band routine is a very effective way to get all system dialed in.

I recently tested this concept with 2 different bootcamp groups it was unanimous.  This form of warm-up was not only very effective but it made getting the body ready to exercise intensely a whole lot less painful.

Take a look at what I a mean and understand that you can use several different exercises but make them total body as much as possible

Here is my suggested warm-up:

• Band stretching like I demo in the Total Flexibility DVD followed by these 10 easy dynamic band exercises
• Alternate Kneeling Planks
• Side hip drops Right and Left
• Shoulder Circles
• High pulls
• Alternating shoulder press
• Over head split squat Right and Left
• Lateral Hip walking
• Lunging or stationary Pull apart

PS… Any of the single band packages are a great package option to get all the bands you need to do Free Band Training as well as this dynamic warm-up. http://tinyurl.com/2cr3lg3

2 More Of Our Toughest Bootcamp Workouts! (video)

by Scott York

http://georgettepann.com/fitgames 

Due to the response of my recently sharing one of my top 10 toughest boot camp workouts, I’m going to share TWO more of my top 10 toughest workouts!

You can never have enough new workouts, right!

I’ve been running a fitness boot camp for over 5 years.

And I LOVE planning the workouts AND DOING the workouts with my boot camp group.

But the workouts have to be demanding and they have to get results  – I always design our boot camp workouts with my fiercest boot campers in mind.  My reasoning is that if they get a great challenging workout, then everyone else will as well.

A lot of my participants have been with me for 5 years – coming back month after month because our workouts deliver!

I need interesting, challenging, fast, fun and effective workouts to keep my boot camp group STOKED!

The 2 newest workouts that you’re about to see are called:

1) 10-10-20

2) Every 2 Minutes With A Partner

You can tweak these workouts to fit your needs.

Experiment with the number of people, the reps, the time, the equipment, etc.

Here’s the link to view these workouts:

http://www.screencast.com/t/zgBpVces83

note – you’ll also see:  Partner POC With A Medicine Ball (workout), Flip and Score (game) and Trash (game).  When viewing these videos, be sure to view in “Full” mode and turn up your speakers to hear the audio!

Have fun!

And speaking of fun, don’t forget to prepare your boot campers for the main workout by using one of the 51 + games in the best selling eBook, “Fitness Games!”

If you haven’t gotten “Fitness Games” yet, you’ll kick yourself for not having bought it sooner.

When you add up all of the games and valuable bonuses and what they can do for your boot camp business, you’ll realize that for the cost of a fraction of what you probably charge for 1 person to attend your boot camp – it’s a no brainer!

Get it at http://georgettepann.com/fitgames 

Your Fitness Marketing Plan

When it comes to getting new clients,
and makeing more money in your fitness business,
it all comes down to planning for success.

Do you plan for success?

Do you have a written fitness marketing plan?

If not, why?

The top income earning fitness professionals
ALL has a well planned ROADMAP to success
which helps them attract new clients
to put more money in their pockets.

If you don’t have a well thought out
marketing plan, then pay close attention.

A Beverly Hills fitness professional
friend of mine, Jim O’Connor, has just
released an AMAZING RESOURCE for
trainers who REALLY want financial success.

******************************************
My Fitness Marketing Plan : Create Your Own Winning
Personal Training Profit Plan in 10 Easy Steps

 http://georgettepann.com/fitnessmarketingplan

****************************************

He has just released My Fitness Marketing Plan:
Create Your Own Winning Fitness Profit Plan
in 10 Simple Steps.

It takes trainers, like yourself, and
coaches them, step-by-step into the
development of a customized profit generating
fitness marketing plan.

Just follow Jim’s lead, and by the
end of his tutorial you will have your
own customized fitness marketing roadmap to
profits.

It is really a neat system.

You have got to see it!

***********************************

http://georgettepann.com/fitnessmarketingplan

************************************

—> GOOD NEWS! <—

On your behalf, I just convinced Jim to
extend the AMAZING OFFER he has presented
to his customers to YOU also.

I had to pull some strings, but he agreed!

There are *13 spots left* until he raises the
price. He will offer you the same low price
he is offering his best private customers.

All you have to do is become one of the
next 13 customers.

Therefore, go watch his eye opening
video NOW, and begin your winning fitness
marketing plan to profits.

************************************

http://georgettepann.com/fitnessmarketingplan

************************************

TT Bodyweight Exercise Substitution List
Craig Ballantyne

Exercise Substitutions1) To replace Squats, you can do:

1-leg hip extensions
Step-ups
Deep Step-ups
Split squats
Reverse lunges
Forward lunges
Bulgarian split squats (with back foot elevated on a bench)
Reaching lunges
1-leg deadlifts
1-leg squats (use bands or straps for assistance if necessary)
1-leg squats standing on a bench

By the way, if you are using dumbbells for squats or lunges and you
find that the weights are too heavy to hold, you can switch to a
barbell if you have access to it.

The only reason you don’t see barbell exercises in the TT programs
are because most TT readers exercise at home with dumbbells.

2) To replace Deadlifts:

The only “direct replacement” is dumbbell squats.

Otherwise, just replace deadlifts with a superset pairing of any
lower body exercise paired with a row.

For example:

Barbell lunge supersetted with a DB row
Stability Ball Leg Curl supersetted with Inverted Row

3) If you have sore knees and need to replace lunges:

First, see a doctor and have them diagnose the problem. Second, see
a therapist and have them treat the issue. Third, see a trainer and
have them assess where you need to work on flexibility and how you
can include some “knee-friendly” exercises in your workout program.

These exercises include:

Lying Hip Extensions (also known as Lying Hip Bridges)
1-leg Hip Extensions
Lying Hip Extensions with your feet on the ball
Stability Ball Leg Curls

4) To replace Bench Presses or Dumbbell Chest Presses (of any kind),
   you can do one of these:

Pushups
Close-grip pushups
Decline pushup
Elevated pushups
Off-set pushups
Pushups with your feet on the ball
Pushups with your hands on the ball
Pushups with your feet on the ball and hands on the bench
Suspended strap pushups
Spiderman pushups
Spiderman climb pushups
Pike pushups
Dips
Decline close-grip spiderman pushups

By the way, if you have dumbbells but no bench, you can replace flat
dumbbell bench presses by lying on the floor. And you can replace
incline dumbbell presses with standing 1-arm dumbbell shoulder presses.

5) To replace any kind of row, here are alternatives:

Dumbbell rows
Dumbbell rows with elbows out
Dumbbell chest supported rows
Barbell rows
Inverted rows
Underhand grip rows
Seated cable rows
Renegade Rows (with flat dumbbells or kettlebells)
Dumbbell rear deltoid raises
Rows with TRX or blast straps
Chin-ups (these are done with an underhand grip)
Eccentric chin-ups
Sternum chin-ups
V-grip chin-ups
Pull-ups (these are done with an overhand grip)
Eccentric pull-ups
Sternum pull-ups

And in place of pull-ups or chin-ups, you can do:

Dumbbell rows
Dumbbell pullovers
Underhand grip pulldowns (kneeling) – replaces chin-ups
Overhand grip pulldowns (kneeling) – replace pull-ups
Assisted chinups/pull-ups using machine

However, if you have absolutely no equipment (i.e. no dumbbells, no
barbell, no cables, no straps, and no bar) then unfortunately there
is no way to train your upper back. The best you can do is to add a
lot of prisoner squats, prisoner lunges, stick-ups, and WYT’s to your
bodyweight program.

6) To replace dips, you can do:

Any version of close-grip pushups
Dumbbell floor presses
Dumbbell close-grip presses
Close-grip bench press

7) To replace dumbbell split squats, you can do:

1-leg lying hip extensions
Bulgarian split squats (use higher reps or the 1 & 1/4 rep method)
Split squats with your front foot elevated 4-6 inches
1-leg deadlifts
1-leg squats (holding straps or cables for assistance)
1-leg squats standing on the bench
Step-ups
Deep step-ups
Reaching lunges

(NOTE: For many exercises, including pushing and pulling too, you
can play around with the 1&1/2 rep style – lowering to the bottom
position, coming halfway back up, and then lowering again, and then
coming all the way back up.)

Did you grab this free report  => http://georgettepann.com/TTIntervals

You’ll discover what research has shown to be the BEST interval training method for fat loss, PLUS 5 unique ways to do intervals.

Plus check out 2 new TT Bodyweight Programs

NEW RELEASE** Bodyweight Cardio 3

http://georgettepann.com/BWCardio3

This no-equipment, anywhere, anytime workout system has already helped thousands of TT clients burn fat and sculpt their bodies. And now I’ve made the latest version even MORE effective and convenient than ever…

So in this newly updated Bodyweight Cardio 3 workout program you’ll find:

• 4 challenging, ZERO equipment workouts that will tone your body in ALL the right places
• My NEWEST exercises GUARANTEED to burn more calories all day long
• Fun workouts you can get done quickly – Anywhere, Anytime
• Fat-blasting workouts you can SUBSTITUTE for almost ANY other TT interval training workout I’ve ever created (so no treadmill, no worries!)

• PLUS, my never-seen-before 5-Round “fat burning fight” workout that will ignite your fat-burning hormones.

NEW RELEASE** Bodyweight Bodybuilding 2 

TT Bodyweight Bodybuilding is filled with unique & advanced bodyweight exercises combined with a TT Addiction circuit. This is the coolest and most colorful TT workout yet…

http://georgettepann.com/BWBB2

Get ready to discover new bodyweight exercises, including new twists on old ab exercises, plus a 9-exercise TT Addiction circuit that will rock your world.

You’ll also get little exercise tweaks that make a big difference – such as 3/4 rep dips – plus combo exercises (such as the Burpee-Pullup in the Bodyweight Addiction Circuit).

These exercises will have you loving this workout no matter what your goal – fat loss or muscle building.

When you grab your copy of TT Bodybuilding 2.0, you’ll find a variety of bodyweight exercises strategically chosen to not only get you RIPPED, but designed in a way that will send your metabolism through the roof, blasting away fat from your ALL your trouble spots long after you’ve finished working out.You’ll also discover my latest interval training workout

Do you value yourself like a Fitness Rockstar would?

As I continue to work on fitness marketing with outrageously talented Fit Pros, Personal Trainers and Presenters to raise their fitness profile to ‘Rockstar’ status and their earnings to match one issue keeps coming up again and again.

Value. The issue of how to value one’s services seems to be a real sticking point in the Fitness Industry. Fear seems to be the over-ruling factor in determining the price point for fitness services ie. they better not be higher priced than the gym down the road, or the bootcamp around the corner or the highest paid personal trainer in the area because then they will be ‘too expensive’ and they will lose all their customers.

This is an understandable way of thinking given the economic climate of the last 2 years and with major brands randomly slashing prices in response the state of fear most of the world has been in.

But in the fitness marketing world and the real world I have to say it is absolute BS. To try and undercut major gym brands with multi million pound nationwide marketing budgets is pointless for two reasons:

1/ You will never ever be able to compete pricewise because they can buy/employ and deliver in bulk keeping their prices down and they can literally ram their marketing message down your throat 24/7 with the size of their marketing budget

2/ You are ignoring your key advantage over gyms (and other small businesses and Fit Pros for that matter). Your uniqueness and your complete control over your Fitness Rockstar brand positioning.

We are entering an age where transparency, personal branding and trust is of far greater value to the consumer than cost, service and accessibility. People are not interested in big faceless business anymore (ie. gyms) so you can cross them off your list of ‘competitors’.

And if you find your unique positioning in the marketplace and work on developing a strong valuable personal bran, just like a rockstar would, you will also wipe the floor with your local Fit Pro ‘competitors’. 

So how can you let people know how valuable you are and therefore command the correct price for your services without losing custom to the ‘cheaper’ option?

Easy. Its all about perceived value. Which is communicated via ‘positioning’.

Let me give you an example:

If you see a pair of Nike Trainers in Nike Town, a new design and in the front window being displayed as the ‘latest trainer release with new technology for improved grip’ you would expect to pay what for them? Maybe $80? Or even $100?

You buy the trainers and you get to walk around with your Nike bag with the iconic swoosh on the front feeling very pleased with yourself that you are the proud owner of the ‘latest Nike trainer release’.

Your friend goes to a yard sale a week later and sees the exact same pair of trainers, unworn, in their box which is a little battered being displayed for sale amongst lots of random items. Your friend has had to rummage around to find the trainers and is cold and wet from being out in the rain on a early Sunday morning. How much does your friend expect to pay for the trainers now? They’re exactly the same as yours, unworn too. $15? Maybe $30 at a push?

Your other friend shops in a designer boutique. They love the extravagant look of the store and they are asked to take a seat and served champagne whilst their personal shopper brings items to them. They are brought the exact same pair of trainers. The personal shopper lets them know that Beyonce was seen wearing that exact design and there’s only 20 pairs ever been made, 5 of which are on sale today and today only. How much does your friend expect, and is happy, to pay for them now? $250? $1000? $2500?

You see it’s the exact same product but the positioning and delivery of the experience is totally different. The perceived value therefore changes and the customer is very happy to pay for their trainers depending on the situation they are presented to them in.

So really your value is whatever you are perceived to be. At the moment this is probably happening by default. Ie. because you are not sending out a strong message about your personal or business brand people are making up their own minds as to your value.

If you establish yourself as the goto person or Fitness Rockstar as I like to call them in your local area for a specific fitness niche, you are the expert, you have a book and a DVD and you are so confident in what you do that you can offer money back guarantees then you are perceived as very high value. All of a sudden the price ‘haggling’ or objections are a lot easier to deal with because the consumer is already presold on your brand. And therefore you can reasonably charge $10k for a 3 month training program (or whatever you like for that matter).

If you are dragging yourself to your bootcamps, turning up hungover with a poor physique, you have no online presence, no book, no brand message and you doubt yourself you are perceived as very very low value.

Basically if you say you’re worth $500 an hour and have a few key credibility builders to support this then people, if they are in the right motivated place, will pay that for your services. Not only will they happily pay that but they will be queuing up to do business with you. Beating down your door. Wouldn’t that be nice?

AND they will get better results because they’ve invested more money in you and therefore are more likely to do exactly what you tell them to do. If they paid you $1 for a training session they really wouldn’t care if they even turned up for it or not. Who cares? It’s just a dollar right? So really you are doing them a favour buy charging higher prices because they commit more and take more action and get the better results which are what they want anyway.

So. How are you valuing YOUR fitness services? Are you the cheapest around? The most expensive? Are you the local Fitness Rockstar? Become aware of your value, communicate that actively to your clients and watch your fitness income grow in front of your eyes.

What you do is vitally important to our future health and prosperity. If I can help you become a Fitness Rockstar please feel free to check out my blog www.rockstarfitnessmarketing.com or email me direct on lucy@rockstarfitnessmarketing.com

Time/Volume Training – A Powerful Training Technique That Will Burn Fat and Build Muscle at the SAME Time…Even With Bodyweight Exercises!

By Nick Nilsson

I was stumped…I wanted to figure out a training technique that I could use for bodyweight training to burn a LOT of fat AND build muscle mass at the same time, using exercises like push-ups or dips where I was able to do 30 to 50+ reps per set.

I was working on this technique to add into the bodyweight version of my Metabolic Surge – Rapid Fat Loss program.

http://tinyurl.com/25n76l4

Now, as might know, burning fat and building muscle at the same time is not an easy thing to do!

So after experimenting with all kinds rep schemes and set numbers and high-intensity and low-intensity training, it hit me…and it worked like CRAZY.

Enter Time/Volume Training…

This technique allowed me to take bodyweight exercises where I could do normally do a TON of reps and use them to achieve TREMENDOUS fat burning effects as well as making them HIGHLY effective muscle-builders.

This is a killer combination that literally changed the way I thought about bodyweight training (and the cool thing is, this technique works GREAT with free weight training as well!).

So how you do Time/Volume Training?

Time/Volume Training is really simple and it can be used with ANY exercise…any time, any place.

It’s a form of what’s called “density training” where the idea is to NEVER go to failure on any sets but instead focus on doing as MANY sets as you can within a certain block of time.

For working larger bodyparts like back, chest or thigh, I recommend a 15 minute block of time.  When working smaller bodyparts (pretty much everything else), use 7 1/2 minute blocks.

Here’s what it will look like:

- First, start by doing a set of 3 reps. Then stop and rest 10 seconds. Now do another set of 3 reps. Stop and rest 10 seconds.

- Keep going using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore. When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.

- Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore. Then take 30 SECONDS rest in between your 3 rep sets. If you have to increase again, go to 40 seconds, and so on.

- Keep going in this fashion until your 15 minutes are up.

It’s just that simple! Basically, the idea here is not to go to failure on any of your reps but to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets). 

You’ll be able to do a LOT more reps with any given exercise, which will seriously crank up your metabolism!  And because you’re only doing 3 rep sets, you’re using your fast-twitch muscle fibers, which have a LOT more mass and strength potential and burn more calories when you’re working them.

Now, just because it’s originally designed for bodyweight training doesn’t mean you can’t use it with free weights and machines as well – it’ll work like a charm for that, too! You can work it with ANY exercise…squats, bench, deadlifts, curls…even ab exercises!

In terms of knowing when to increase resistance (by switching to a more challenging body position or increasing the weight on an exercise), nothing could be simpler…when you can go more than 1/3 of the way through the time while keeping to 10 seconds rest, then increase. 

For example, if you can do more than 5 minutes of close-grip chins (which is 1/3 of the 15 minute time period for larger bodyparts) while keeping to 10 seconds rest, switch to wide grip pull-ups.  The rest of the 10 minutes you’ll increase rest as needed.

When you can do more than 2 1/2 minutes (1/3 of the 7 1/2 minute time period for smaller parts) at 75 lbs on the barbell curl, increase to 85 lbs next time.  Again, the rest of the 5 minutes, you’ll increase rest as needed.

And rest assured…even if you can do 50 push-ups, you’ll STILL get to a point where you’re not able to do 3 reps sets on 10 seconds rest and you’ll have to bump up the rest periods. It’ll get your metabolism ROARING.

You can insert this style into pretty much any training split and any program. It’s truly one of THE best ways I’ve found to get a fat-burning AND a mass-building effect out of bodyweight training or free weight training.

Use this style of training in conjunction with the right nutrition program (especially one like my Metabolic Surge program that is actually TARGETED to make full use of this training style), and it’ll be like throwing a lit match on gasoline.  It’ll pull the fat right out of you.

Want to learn more about how “Metabolic Surge” can burn fat fast with targeted eating and training? Click on the following link right now:

—————— http://tinyurl.com/25n76l4  

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at http://tinyurl.com/2b7doya

Scroll down for ;ink to FREE Report Proving Interval Training is Better Than Cardio…And Discover 5 Unique Interval Workout Methods Plus get 50% 0ff TT

3 Interval Training Mistakes

Most people make these 3 mistakes with their interval workouts:

1) They work too hard during the recovery period.

It’s called a “recovery” period for a reason! So don’t worry about “keeping your heart rate up”. Interval training is NOT cardio. It is a totally different method of training. So give up the cardio mindset and get to love your recovery.

2) As a result of working too hard in the recovery portion, most people don’t work hard enough during the work period.

However, it is that hard, intense work that causes the body to change. So make sure you are doing QUALITY training.

3) Most people never changing their interval training workouts.

You should be using a variety of work-to-rest interval durations AND a variety of training methods. Also, be sure to keep track of your results so you discover what works best for you.

Interval training is the key to fat loss. And you need to do it right.

That’s why I put together this new free report for you on interval training – for both beginners and advanced TT users.

Grab it here to learn the latest on interval training for fat loss:

=> http://georgettepann.com/TTIntervals

You’ll discover what research has shown to be the BEST interval training method for fat loss, PLUS five unique ways to do intervals.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training & “Just Say NO to Cardio”

.

http://budurl.com/theTRX