Hello Friends!

Its been a while since I posted a workout, so here is one that I use quite often when I’m on the road (and occasionally at home).  You should do a 5-7 minute warmup and light stretch before doing this one, and you’ll do 5 minute sessions on each segment (for a total of 50 minutes of cardio).  Once you complete the circuit (which will vary in times through it, depending on the number of exercises you choose), you’ll want to do a 5-10 minute cooldown and stretch, making the total workout time around 65 minutes.  Here is the routine of choice:

1.  Heavy Bag (5 minutes of punches, kicks, elbows, and knees)

2.  Elliptical (5 minutes – choose a resistance to push your heart rate up into the high end of your range)

3.  Step Ups (grab a weight bench, and alternate legs to step-up and step down at a brisk pace for 5 minutes)

4.  Jump Rope (5 minutes)

5.  Suicide Runs (5 minutes)

Once you complete all 5 cycles, repeat through a second time.  You can choose ANY cardio moves that you like for this, which is what makes it so effective.  With the warmup and cooldown included, I typically burn around 1100 calories doing this workout!  Not bad for 5 moves, each done twice!

As always, give it a shot and let me know what you think!

~Mark

You can either run through this workout straight through, or make it more like Mason’s Choice (from One On One) and print out the sheet, then cut each individual exercise out, throw them in a hat, and make it a random drawing!  You get to take a 60 second break after every 10 moves (more if you need it – you also get a slight break by drawing the next move out of the hat).

I did this workout today, and with a warmup/cooldown, it took me 79 minutes.  I burned 1315 calories, had an average heart rate of 161, and a max heart rate of 181!!  Give it a run, and let me know what you think!

~Mark

The Cardio Monster

1. Knee Kick/Front Kick
2. Hop Squat/Run Home
3. Hook/Uppercut
4. Knee Kick/Back Lunge
5. Wacky Jacks
6. Sprinting Sprawls
7. Press Jacks
8. The Briggs Ram
9. Suicide Runs
10. Egan Brothers
11. Sumo/Chair
12. Double Airborne Heisman
13. Pivot Punches
14. Swing Kicks
15. Rope Jump
16. Lateral Leapfrog Squats
17. Squat Jacks
18. Squat/Front Kick
19. Lateral Leap Frog Squats
20. 3 Speed Locomotives
21. Loading Dock
22. Leaping Side Kick Switch
23. Jump Shot
24. Bear Crawls
25. Mountain Climbers
26. Log Jumps
27. 3 Speed Run
28. Lateral Lunge and Reach
29. Jab/Cross
30. Jump Squat Pickup Switch
31. Standing Mountain Climbers
32. The Linebacker
33. Lateral Ski Hops
34. Power Jacks
35. 4 Corner Punches
36. Twister
37. High Block/Knee Kick Burnout
38. Walking Uppercuts
39. Power Knees
40. Level 1 Drills

I was having some of my coaches over to workout with me at my house this morning, and was trying to come up with something I thought we could all get through.  I had CRUSHED my Chest and Back the day before, and my coaches had done Plyo Legs three days prior and still had some soreness, so this is what I came up with.  Each move, unless otherwise specified, is 1 minute in duration.  You get a 90 second break after the 10th move.

With the warmup and cooldown, this one ended at 59:14.  I burned 831 calories, with a Max HR of 180, and an average HR of 147.  (I’ll be heading out to mop up the gym floor of all the sweat as soon as I post this…haha).  As always, give it a shot and let me know what you think!

Cardio Core Crusher

The Warmup (2 cycles through – 30 seconds each)

1. Jog
2. Jacks (hands straight up)
3. Heisman’s
4. 1-2-3
5. Butt Kicks
6. High Knee Run
7. Mummy Kicks

The Workout (each move 60 seconds)

1. Standing Mountain Climbers
2. Low Plank
3. High Knees / Rope Jump (8 high knees and 4 high rope jumps)
4. Side Plank (60 seconds per side)
5. Power Knees (60 seconds per side)
6. Bicycles
7. Spinning Punches (fast movement punching out left, then right.  Rotate on toes)
8. Ski Abs
9. Egan Brothers
10. In and Outs
11. Hit The Floor
12. Mason Twist
13. Power Jacks
14. Scuba Divers
15. 4 Corner Punches (from horse stance, punch high across body right hand, and left, then repeat low)
16. Low Plank Oblique Hops
17. 3 Speed Run (20 second jog, 20 second run, 20 second sprint)
18. Fifer Scissors (2 minutes)
19. Rock Star Jump Knee Tucks (2 center, 2 right, 2 center, 2 left – and repeat for 60 seconds)
20. In/Out/Open/Close/Up/Down (2 minutes)

Cooldown and Stretch (5 minutes)

Here is my newest workout – this one is called HardCORE.  As the name suggests, this is an advanced core workout.  I ran my friends through this one at the gym this morning, and with a cooldown thrown into the mix, it ran about 46 minutes.  This one mixes in some of my favorite ab moves from P90X, P90X+, One on One, Insanity, and some of my own moves as well.

As always, give it a shot, and then let me know what you think.

~Mark

HardCORE

1. Low Plank (90 seconds)
2. Superman (6 reps – 10 count hold each)
3. Side Plank (90 seconds per side)
4. Iso Draw Bridge with Toe Touch (20 reps)
5. Iso Low Plank Knee to Shoulder (same side knee/same side shoulder – alternating sides) (20 reps)
6. Floor Wipers (30 reps)
7. Prone Straight leg “X” crunch (30 reps)
8. In/Out/Open/Close (30 reps)
9. Cherry Bomb (20 reps)
10. Face Down X’s (25 reps)
11. Steam Engines (60 reps)
12. High Plank in/outs (30 reps)
13. Low Plank Oblique Hops (60 seconds)
14. Fifer Scissors (40 reps)
15. Oblique V-Ups  (30 per side)
16. Scuba Divers (60 seconds)
17. Iso High Plank Cross Elbow/Cross Knee (30 reps – 15 per side, alternating).
18. Low Plank /Jump up to Downward Dog (remain on forearms) (20 reps)
19. Iso Tick Tock (16 reps)
20. Twisting V-ups  (30 reps)
21. Warrior Bow (20 reps per side)

Cardio Blast with Iso Abs Workout

I’m way behind on posting some new workouts for you to try, so I figured, there was no better time than the present.  I’m writing this from Kauai, HI.  I was here for the Top Coach trip, and due to engine troubles with my plane last night, I’m “stuck here” for 2 more days.

Since I’m staying in a hotel, it sometimes calls for the need to be a little bit creative, so the routine I’ll be doing tomorrow is this one right here.  Most hotels have at least one type of cardio machine, and fortunately for me, this one has several, so here is the way its going to work.

Machine 1 -  5 minutes all out (for me, this means pushing my heart rate into the 170′s).  At the end of 5 mintues, I’ll jump off the machine and hit the floor for 10 isometric reps of an Ab move.   Immediately after the last Ab rep, I’m back up onto another cardio machine for 5 minutes (all out), and then back to the floor for more ab work.  After the last rep, I’m on to machine 3 for 5 minutes (all out), and then back to the floor.  I will keep up this cycle, repeating one machine after the other until I’ve gone for 50 minutes of cardio machines (with the isometric ab work, your workout should end right at around 1 hour).  I’ll write out a sample you can follow below.  As always, try it and let me know what you think!

1. Elliptical Machine
2. High Plank/Low Plank (up and down slowly)
3. Stationary Bike
4. Open the Gate
5. Treadmill
6. Super Scissors
7. Elliptical Machine
8. Oblique V-ups (10 per side)
9. Stationary Bike
10. Low Plank knee to shoulder (alternate 1 rep per side for a total of 10)
11. Treadmill
12. Tick Tock
13. Elliptical
14. Draw Bridge
15. Stationary Bike
16. Palin Twist
17. Treadmill
18. Banana/Boat
19. Elliptical
20. The Monster

*NOTE*  ALL of the ab moves should be done very slowly throughout the movement.  At both the top and bottom positions, the feet should remain off the floor (where applicable), and you should hold the position for 2 breaths.

ARMS AND CORE WORKOUT

By popular demand, here is a new routine for you to try.  Its a nice little combo platter featuring arms and core.  Do your best to get through as fast as possible, but be sure to keep the form clean.  After doing a 4-6 minute warmup (to include a light stretch), jump right into the mix.

1. 21′s (bicep curls)
2. One leg Balance Throw the Bomb (45 seconds per leg)
3. Low Plank hold (2 minutes)
4. One leg Balance Curls (90 seconds total – 45 with each leg up)
5. One leg Balance Tricep Extension both arms (same form as #4)
6. Super Scissors
7. In and Out Bicep Curls
8. Diamond Pushups
9. Hanging L’s (from hang, legs straight down, and raise to L – max reps)
10. Concentration Curls
11. Side-Tri-Rise
12. Around the Worlds
13. Congdon Curls
14. Lying tricep extentions
15. Oblique V-ups (30 per side)
16. One leg balanced hammer curls (90 seconds total -45 per leg)
17. One leg balanced front to back tricep extension (45 sec per leg/arm)
18. The Cross  (hang from bar with feet together, raise feet to bar, lower half way, open/close legs, then down.  *PAUSE at bottom between reps to eliminate body sway*)
19. Full supination curls (90 seconds)
20. One Leg Balanced kickbacks (90 sec. total – 45 seconds per leg)
21. Mason Twists (50 reps)

End the workout with a good upper body stretch.  The purpose of the timed moves is to force you to use a light weight, and try to conduct the movement for the designated time.  Adding the leg raise recruits the core, and increases the intensity (as well as forcing you to maintain form so you don’t lose your balance).

As always – enjoy it, and let me know what you think.

~Mark

Hi Friends!

I wanted to touch base with all of you and speak a little bit to the issue of mind set.  I’m currently working my way through my 19th round of P90X! Its another hybrid round, and this was to be week 5 (as of yesterday). Unfortunately, I suffered an intercostal muscle tear (muscle between the ribs) yesterday during MMA, so I’m going to be hitting only elliptical workouts for at least the next week while I give it time to heal.  I could certainly have become frustrated by this “set back”, but instead, I’m focusing on what I CAN DO to continue to move forward with my fitness goals.

Often times I receive emails from people that express frustration for a setback that happens in the middle of their round. Many feel they need to start over, or that they are a failure because they can’t get through the routine EXACTLY as its written. I NEVER feel that way, and I urge others not to either.  The reason, because we are going to workout for the rest of our LIVES!

Exercise and clean eating is a lifestyle change, not something we do for 90 days and then stop doing.  Life is all about pushing our physical limits and challenging ourselves. For those like me (that love extreme sports), injuries are just a part of the game. If my lower body is injured, I train the upper body. If the upper body is injured, I shift focus to the lower. ALWAYS focus on what you CAN DO, and stop worrying about what you can’t!!

Make sure, if you are in a limited workout mode, to always RECALCULATE your food intake so you at least maintain where you were when you got injured.  It may not be picture perfect, and it may not go exactly the way you want it to, but guess what, NOTHING in life does!  Get your mind right, dust yourself off, and keep working toward your goals – because they belong to YOU!

In 2004 I broke my hand so badly that it required 2 surgeries to repair it. Not ideal, not fun, but I focused on my diet and rode a recumbent exercise bike 6 days a week (and did abs every other day) until my hand had healed (12 weeks!). At the end of those 12 long weeks I had lost muscle mass, but I had maintained my weight, stayed toned, and held onto the 4% bodyfat that I had worked hard to achieve. When I went back to the weights, I gained back my lost muscle mass in 8 weeks.

Life is full of ups, downs, and obstacles, but as long as you keep your mind right, you can overcome anything that pops up in front of you. Never surrender, and never quit – just adjust fire and drive on!!

Mark

If you are looking for a rotation to follow once you complete Insanity, here is a hybrid I just created.  It mixes One On One with Tony Horton, and Insanity!  Its a 12 week program that will have you absolutely shredded by the end.  BRING IT and DIG DEEPER to the best of your ability, eat clean, and the rest will fall into place!

The One On One / Insanity Hybrid

Week 1

1. Thirty Fifteen

2. Pure Cardio & Killer Abs

3. Mammoth UML

4. Patience Yoga

5. Max Interval Sports Training

6. Core Cardio and Balance

7. Rest Day

Week 2

1. Core Ball Sandwich

2. Plyo Cardio Circuit

3. Just Arms & Cardio Abs

4. Fountain of Youth Yoga

5. Max Interval Circuit

6. Cardio Intervals (One On One)

7. Rest Day

Week 3

1. Road Warrior

2. Cardio Power and Resistance

3. Insane Abs and Killer Abs

4. Recovery 4 Results

5. Max Cardio Conditioning

6. Bun Shaper

7. Rest Day

Week 4

1. Fountain Of Youth Yoga

2. Core Cardio and Balance

3. Patience Yoga

4. Medicine Ball Core Cardio

5. Recovery 4 Results

6. Cardio Recovery

7. Rest Day

Week 5

1. Plyo Legs

2. Plyo Cardio Circuit and Cardio Abs

3. Diamond Delts

4. Patience Yoga

5. Max Cardio Conditioning

6. Just Arms

7. Rest Day

Week 6

1. Core Ball Sandwich

2. Pure Cardio and Killer Abs

3. Cardio 5-6 Plus

4. Fountain Of Youth Yoga

5. Max Interval Sports Training

6. Bun Shaper

7. Rest Day

Week 7

1. Thirty Fifteen

2. Core Cardio and Balance

3. Just Arms and Killer Abs

4. Patience Yoga

5. Mammoth UML

6. Max Recovery

7. Rest Day

Week 8

1. Fountain Of Youth Yoga

2. Core Cardio and Balance

3. Patience Yoga

4. Medicine Ball Core Cardio

5. Recovery 4 Results

6. Cardio Recovery

7. Rest Day

Week 9

1. Core Ball Sandwich

2. Max Interval Plyo and Cardio Abs

3. Just Arms

4. Max Recovery

5. Bun Shaper and Killer Abs

6. Max Interval Sports Training

7. Rest Day

Week 10

1. Plyo Legs

2. Max Interval Circuit and Cardio Abs

3. Thirty Fifteen

4. Patience Yoga

5. Max Interval Sports Training

6. Cardio Intervals and Killer Abs

7. Rest Day

Week 11

1. Killer Abs and Insane Abs

2. Max Interval Sports Training

3. Cardio 5-6 Plus and Cardio Abs

4. Max Recovery

5. Core Ball Sandwich and Killer Abs

6. Max Cardio Conditioning

7. Rest Day

Week 12

1. Fountain Of Youth Yoga

2. Core Cardio and Balance

3. Patience Yoga

4. Medicine Ball Core Cardio

5. Recovery 4 Results

6. Cardio Recovery

7. Rest Day

The Hansen Hammer (Insanity Hybrid Soccer Workout)

Its been a while since I posted a workout, so I figured this one is well past time.  My good friend, Bob Hansen, came up with this workout to run his Son’s Soccer Team through.  This evening, Bob and I got together and ran the kids through the paces.  The total run time for the workout with a warmup and cooldown was 36 minutes.  My max heart rate was 182, and average was 161.  Total calorie burn – 633!

This workout will require you to be familiar with Insanity to know the moves – but if you know them, its a high speed calorie burning monster!  Enjoy!!

WARMUP (from MAX Interval Plyo) Repeat x 3  (10 minutes)-30 seconds first 2 rounds, 15 for last round.

jog
straight arm jack
123
jump rope side to side
high knees
switch kick
hit the floor
side to side floor hops

Stretch 5 mins.

SET A (45 seconds each – 2 rounds for each move)
Switch jump
squat push up
ski abs
power jump

REST (30 seconds between rounds)


SET B (45 seconds for each move – 2 rounds for each move)
power push up
globe jump
level 2 drills (8 push ups)

REST (30 seconds)

The Last Move
power lunge/hop squats (1 minute)

Cooldown and Stretch – (5 minutes)

Hello Friends!

I ran this workout at a group session this past weekend (8/15/09), and everyone seemed to really enjoy it.  You may recognize most of the moves (with exception to Side Plank Hold and Twisting Plank) from Tony Horton’s incredible Plyo Legs routine (from One On One with Tony Horton).   I took the great workout that Tony created, increased some of the time intervals, and added some reps.  I also added a great warmup from Shaun T’s Insanity program.

To put a fresh spin on things, I took the sheet that the exercises were printed on, and I cut them up into individual exercises.  Then, I took each individual exercise listed, folded the small paper in half, and then dropped them into a paper bag, creating an audience participation game of “draw the next exercise out of the bag”.

What was great about this is that you may go from doing Wall Squats, and by luck of the draw, end up doing Single Leg Wall Squats on the next exercise – magic!!   You can also repeat this workout over and over again, and you are NEVER going to draw the same order of exercises each time!  Now, be forewarned, if you follow this workout to the letter, you are looking at about a 90 minute session with warmup/cooldown included (which created a 1600 calorie burn for me!).  We took short breaks (of less than 1 minute throughout various times of the workout), but for the most part, the only break between exercises happened when I walked around the gym to have the next person draw an exercise out of the bag.

If you want to adjust the time of the workout, just draw some random exercises out of the bag.  There are 22 moves, so if you randomly removed 12 pieces of paper, you should be able to knock this down to a 40-45 minute monster!!  I’ll be anxious to hear your reviews — so give it a try!

~Mark

Plyo Legs Plus

The Warmup:

Jog (30 seconds)

Jacks (30 seconds)

Heisman (30 seconds)

1-2-3 (30 seconds)

Log Jumps (30 seconds)

Butt Kicks (30 seconds)

High Knees (30 seconds)

Mummy Kicks (30 seconds)

(Repeat the above 3 times, increasing speed each time)

Stretch (5 mins)

The Workout:

• Squat and Reach (50 reps)

• Run Stance Squats (60 reps)

• Super Skaters (20 per leg)

• Side Long Jump (50 reps)

• Wall Squat (3 minutes) – *START WITH 20 PUSHUP JACKS

• Super Lunges (40 reps)

• Groucho Walk (30 steps) – *START WITH 20 PUSHUP JACKS

• Run Stance Squat Switch (50 reps)

• Deadlift Squats (20 reps per leg)

• Leapfrog Squats (24 reps) – *START WITH 20 PUSHUP JACKS

• Chair Salutations (2 reps – 45 seconds each)

• 4 Corners (30 reps each direction)

• Single Leg Wall Squat (2 minutes)

• Wacky Jacks (100 reps per side) – *START WITH 20 PUSHUP JACKS

• Toe Roll Iso Lunge (50 reps per leg)

• Sumo Chair (30 reps)

• Side Lunge and Reach (40 reps)

• Run Stance Jump Switch (60 reps per side)

• One Legged Speed Squats (20 per leg)

• Egan Brothers (140 reps) – *START WITH 20 PUSHUP JACKS

• Twisting Plank (12 reps)

• Side Plank Hold (60 seconds per side)