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.

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.

Ok, so my 36th birthday is right around the corner. Ironically, this birthday is not just another year I get to celebrate being on this planet. It marks the 5 year anniversary that a disturbing nude image in my mirror, upon getting out of the shower, convinced me it was time to get back into shape.

Throughout the last five years, I have been finding my groove with what works “for me” and what doesn’t, what’s fun and can keep my Gemini-driven/ADHD-mistaken mind interested long enough to keep me interested, and most of all challenge me enough to continue to challenge myself…..my biggest opponent.

I must say, 2008 has been the year that has stepped up to the plate. I’ve incorporated various butt-kickers to my life, from Kettlebell training to Muay Thai, to Copeira. However, I think the greatest physical, as well as mental challenge came yesterday in the form of something called, a “Fight Gone Bad!”

I’ve seen it on YouTube, watched it and studied its description on its mother site, Crossfit.com, and even read about it in Muscle & Fitness. However, watching from the bleachers is one thing. If you truly want to experience glory, you have to pull yourself away from your computer, get in the trenches, and play with the real players.

Well, let’s just say, I got down and dirty in the trenches with the folks at Crossfit - The Woodlands. CFTW’s owner Scott Wells invited folks out for their grand opening, giving us a chance to check out their new kick-ass facility, as well as experience a workout, Crossfit style.

What better way to introduce a sick dude like me, who fancies himself an unconventional workout on the regular, than with CFTW’s version of “A Fight Gone Bad.” I will describe what we did.

1. Wall Balls (10 lb)
2. DB Push Press (25 lb)
3. Burpees (not to be confused with sq. thrusts - I performed the push up and the jump - insanity!)
4. Box Jumps
5. KB Sumo Deadlift High Pulls (20 lb)

Each exercise is performed for 1 min. each, with no rest between exercises. Once you have completed all five exercises, you have 1 minute to rest….pray…..puke…call your mama…..or beg for mercy…..Suffice it to say, Scott & the gang chuckled cynically at the latter. We would perform this 5 minutes of pain, torture, and oddly enough, pleasure, for 3 complete rounds.

Our scores were tallied by adding the complete number of reps together of each exercise per round. Once we completed all 3 rounds, we tallied the totals from all 3 to get our complete score. I scored 111 in round 1, 92 in round 2, and 90 in round 3, for a total score of 293. I was a tad ticked off for not scoring an even 300. However, I felt great, especially since I never felt like I was going to throw up, and basked at how quickly I recovered between stations. Thank you long kettlebell sets, muay thai, and hill sprints, to name a few.

I must brag on the ladies, who also participated. They were beasts, scoring the likes of anywhere between 350 and 385. If you saw them, yeah, you would guess they worked out, but you would never confuse them for soccer moms once you see them pressing those dumbbells or pulling those kettlebells. Get your mind right, missy. If you are still stuck on the pre-21st century myth of lifting light weights for high reps, in order to get “toned” and not bulk up, it’s time you woke up. These goddesses were not only lean and mean, but were strong enough to toss some challenging weight consistently for 3 rounds.

In the end, I truly enjoyed the butt-kicking the great folks at Crossfit - The Woodlands gave me, and I definitely will add this to my Saturday workouts at least twice a month. If you are in the Houston area, especially in North Houston, Spring, or The Woodlands, and are looking for a really challenging workout, or simply want to get out of the gym and finally get the results “you” desire, then stop by and visit my friends at Crossfit - The Woodlands.

I would like to thank my friend Jared, and his little princess, for inviting me out to CFTW to workout with them. Here is a shot of Eddie Enriquez (CAP Elite.com/ MyTrainer.com/CFTW), myself, Scott Wells (CFTW), and Jared.

Today is my mom’s birthday. Actually, she is my grandmother. However, she raised me from day one, so she is the one person in the world I can call “Mom.” Besides giving her the proverbial yearly birthday gift, I figured i would give her something special this year by dedicating today’s workout to her. I figure adding years to her baby boy’s life, with a good workout, is a special gift you can’t put a price on, right?

So, since my beautiful mom turned 69 today (and doesn’t look a day over 50), and she was born in 1939, I added 39 & 69 (one-hundred eight) to come up with my goal for today. Thus, here’s my workout of the day.

1. 108 Burpees w/jump)

2. 108 Kettlebell Snatches (35lb) - 54/arm

3. 108 Jump Ropes

I finished the entire workout in 19 minutes. Ironically, that’s how many years it’s been since I moved away from home….go figure….lol.

Happy birthday mama. I love you.