Always consult a medical professional before starting a fitness program.

The following workout is designed to help you get hella strong, while
building quality lean muscle, burning fat, and increasing your strength
and power.

The coolest part about this workout is the equipment used is inexpensive,
easy to transport (so you can train anywhere), help train just about
every muscle of the body, and to tell the truth, makes you look and feel
like a true warrior or warrior goddess when you are doing it!

The workout is as follows:

Perform each station for 1 minute, with 1 minute of rest between each round
(intermediate and advanced level) or 2-3 minutes (beginner). Beginners may rest
1 minute between each station. Intermediates may rest 30sec - 1min. btwn ea. station.
advanced may rest 30 secs to no rest btwn stations. Perform this workout for 3 rounds.

Suggested Equipment Used In This Workout:

1. Gym Boss Interval Timer: Grab a Gym Boss timer at http://thegymbosstimer.com
2. 1 Kettlebell: http://lifelinekettlebells.com
3. 8/10/16# sledgehammer or pair of 6# Striking Mallots - Home Depot/Lowes/Local Hardware store
4. 1 Tire - Tire shop or salvage yard
5. A ton of underground workouts: http://newwarriorunderground.com

You can find more hardcore workouts like this, as well
as other kick— workouts that use kettlebells, sledgehammers, tires, sandbags,
& a lot more from my buddy Zach Evan-Esh at http://newwarriorunderground, or
follow my workouts at http://newwarriortraining.com.

This morning, my workout partner, Russell and I, decided to add a little resistance tube training to our workout. It’s been a while since I have done a resistance tube workout. However, after what we went through this morning, I was reminded of why I love training with sturdy resistance tube equipment like Lifeline’s TNT Cable .

I love the fact that with the TNT Cables, I am not limited to a certain set number of pounds for resistance. Similar to the concept of Bowflex, the more I extend the TNT Cable, the more resistance I receive. Thus, it is easy to go from 0-40 pounds of resistance with just one R4 resistance tube used with the TNT Cable. However, imagine the sheer beauty of using 2 or 3 tubes (0-80 or 0-120 w/ the R4 tubing). I like adding the extra tubes for my lower body focused workouts.

Another great advantage of using the TNT Cable from Lifeline, is the door attachment. The door attachment allows me to use the TNT Cables, indoors, for pulling exercises, such as various cable rows, or pushing exercises, such as chest presses. Of course I can use the TNT Cables for squats and overhead presses as well. Basically, I can do most of the best fat burning, strength-building exercises with my TNT cables. Plus, I can take the TNT Cable anywhere, anytime. It fits easily in your suitcase, or you can even use the handy travel bag that comes with it.

So, in other words, you have no excuses to not get a good workout in while traveling, or if you just want to add some variety to your training program. By the way, don’t let the word “resistance” in resistance tubing fool you. For all of you cardio fiends out there, with the right set of exercises thrown together, you will not only get tax your muscles with progressive resistance, but your heart will be racing as well. Therefore, you get the key components of my successful fitness programs, all in one workout, in a short amount of time.

Don’t worry about where to start. I share our workout from this morning below. However, all you need to do right now is grab your own TNT Cable Deluxe Kit by clicking here, http://tinyurl.com/tntcable. You even get an instructional video with your kit. You have to love the fact that you can get a great full body workout without worrying about the dangers of heavy dumb bells or barbells, as well, as the convenience of taking the TNT cable kit with you, no matter how you travel.

Give this workout a shot, and let me know how you do. You will also need a jump rope for this workout. You can grab a good jump rope at any sporting goods store for less than 5 bucks. You can also find great workouts with the TNT Cables, as well as video demos of some of the exercises listed below, by becoming a member of my buddy Jon Hinds’s Monkey Bar Gym’s Online Training, for just a few bucks a month. You can find out more about Jon and the MBG crew at http://tinyurl.com/monkeybargym. Here we go:

Perform each resistance tube exercise for 1 minute, with good form. If you cannot complete the given amount of jump ropes at one time, break the total number up in sets (i.e. 10 or 20) take a brief break and knock out another set fo 10 or 20. continue until you complete the total number listed below.

Rest for 90 seconds between each exercise, and keep your water nearby. Believe me, you will be sweating like a politician in a confessional.

1. TNT Cable squat & overhead press x 1 min.
2. Jump Rope x 400
3. TNT Cable standing double row x 1 min.
4. Jump Rope x 400
5. TNT Cable standing chest press x 1 min.
6. Jump Rope x 400
7. TNT Cable Resisted Run in Place x 1 min.
8. Jump Rope x 400
9. TNT Cable Swimmers
10. Jump Rope x 400

It’s the weekend, and this is usually the time most kick back and relax. It is also a time when a lot fo folks try to cram in errands they did not accomplish during week, spend time with friends and family, or are venturing out on a vacation. With so much going on in a 48 hour period, who has time to focus on their workout program? Ummmm….if you are reading this, YOU DO! Don’t worry, you won’t have to go to a gym to do this.

In fact, I put together a little gem that can be done with minimal equipment or bodyweight only. However, the one thing everyone can get from this workout is a body full of sweat, major calories burned, and a bundle of energy to get your weekend started off right. Did I mention, this will get your metabolism racing as well. Ahhhhh yeah!

I know you are saying, “Well bring it on Trainer-Boy!” No worries. One last thing, don’t think this 10 minute workout is confined only to the weekend. Feel free to toss this in on any day during your training program.

Remember you can pick either workout. One uses a medicine ball, kettlebells or dumb bells, and the alternate does not. Perform each exercises for 1 minute with only 30 seconds rest between each. Once you have completed all 5 exercises, rest for 1 minute and perform another round. There you have it, 10 minutes of work, 5 minutes of rest, and a lot of calories burned. let the madness begin!

1. Medicine Ball Slams
2. Double Kettlebell Clean & Front Squat (can also be performed w/ dumb bells)
3. Mt. Jumpers
4. Double Kettlebell Jerks 9can also be performed w/dumb bells)
5. Burpees
No Equipment/No Problem Alternative:

1. Push Ups
2. Jump Squats
3. Mt. Jumpers or Mt. Climbers
4. Reverse Stick Up Lunges (perform a reverse lunge w/ your arms raised high above your head)
5. Imaginary Jump Ropes

How do you get a quick workout in when you are pressed for time? Please leave your favorite quick workouts in the comment section below.