50 Ways To Be More Active

50 Ways To Be More Active

Have you heard this before "I'm just too busy!" =) Well I've got some great news for you,  here are 50 Ways to Be More Active without changing what you're already doing.

But just as a reminder, if it's important to you, then you'll find a way, if it's not, then you'll find an excuse.

50 Ways To Be More Active:

1.  Take a walking lunch
2.  Take the stairs instead of the elevator
3.  Ride a bike to work
4.  Get off the bus or train a couple stops early
5.  Park at the far end of the parking lot
6.  In a queue, stand on the balls of your feet
7.  Stretch at your desk
8.  Walk through the entire supermarket
9.  Do leg raises while watching TV
10.  Play with your kids or pets every evening
11.  Do squats while brushing your teeth
12.  Do calf raises while making food
13.  Walk around while talking on the phone
14.  Dance in the elevator
15.  Keep an exercise log
16.  When leaving the house, jump up and touch the door frame
17.  Only drive to places that you can't walk to
18.  Spend an hour a day standing or walking
19.  Start a garden
20.  Go to a museum once a month
21.  Hold a plank while reading the news on your iPad or tablet
22.  Hang out with more active people
23.  Get a friend to join your for a regular walk or online fitness challenge
24.  Explore your own city on the weekend
25.  Do house work really fast, do it for time!
26.  Do push ups during video game re-spawns
27.  Find a physical activity that you can enjoy doing daily
28.  Add a more active spark into your love life
29.  Carry shopping bags along your sides as you walk
30.  Race your friends or family to nearby locations, on foot of course =)
31.  Hop on the spot while the kettle boils water
32.  Do angel wings in bed in the morning
33.  Stand on one leg while waiting for someone
34.  Volunteer at a local shelter or soup kitchen
35.  Listen to inspiring music in the morning and read personal development
36.  Wash your own car and vacuum it yourself
37.  Sit down but move your chair away for 30 seconds
38.  Join a running club or a fitness community
39.  Pick up a basket at the supermarket instead of a cart
40.  Walk up escalators instead of just riding up
41.  Set a fitness goal the the beginning of every day
42.  Read motivational training quotes online
43.  Set a timer to get up and walk around every 45 minutes
44.  Get a Swiss (exercise) ball and do 10 crunches every time you stumble upon it at home
45.  Wear comfortable shoes to be able to move more
46.  Cook your own meals
47.  Do forward lunges during TV commercials
48.  Set an alert for a daily workout on your phone
49.  Use a pedometer to count your steps
50.  Challenge yourself at every opportunity

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Body Beast OCR Strength Workout

Body Beast Back and Bi's - OCR Strength Workout

With over 340 strength reps + 210 burpees and then some, this workout promises an ass kicking! It's time to get BEAST ready!

There is nothing that I love better than mixing things up with my workouts! I am currently on my last month of my Insanity Max 30 Challenge, and I've been seeing some great results and a lot of leg strength and endurance. The only downfall to the Max 30 Workouts is that there is no weight lifting. This may be perfect for anyone who doesn't need it, but as for me who enjoys participating in obstacle course races (OCR), it's a crucial part of training.

Body Beast is one of my favorite strength programs. The cool thing about Body Beast is that you could follow the workout schedules that are included with the program, or you can make your own hybrid workouts. That's what I've done with this workout.

This workout is primarily focused on helping you train for an obstacle course race. Targeted mainly for obstacles which require pull up and arm strength such as Jerrycan carries, Bucket Carry, Monkey Bars, Rope Climb, Traverse Wall, the Hercules Hoist, and other obstacles that are similar in nature. This workout really works on your grip strength, and it's not all about lifting weights, you'll also be running too!

FYI, the workout is based on the Body Beast Back and Bi's workout. You can get the Body Beast Workout Sheets here.

What you need for this workout:
- Two, 35lb water jugs or jerry cans
(I just took a couple commercial frying oil jugs from my parents restaurant and filled them with water. You can probably ask any restaurant, and they will most likely give them to you for free)
- Weights
- Pull Up Bar
- Determination

Workout Schrapnel 

Here's the movement list: (Be prepared, because this is a long ass workout)

Make sure to do a quick WARM UP first.

ROUND 1:
- Deadlift (15 reps, 12, 8, 8 drop set)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Deadlift with Dumbbells

ROUND 2:
- Dumbbell Pull Over 15 reps
- 10 Pull Ups
- Dumbbell Pull Over 12 reps
- 10 Pull Ups
- Dumbbell Pull Over 8 reps + 8 reps drop set
- 10 Pull Ups
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Strict Pull Ups (no kipping), Bicep Curls

ROUND 3:
- EZ Bar Row 15 reps
- One Arm Row 15 reps each side
- Reverse Fly 15 reps
(repeat for 12 reps, 8 reps)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

EZ Bar Row (with dumbbells), Dumbbell Pull Over, One Arm Row

ROUND 4:
- Close Grip Chin Up 10 reps, 2X
(repeat for 8 reps, 1X)
- Run 25 meters with two 35lb water jugs or jerrycan
- 15 Burpees
- Run 25 meters back with water jugs
- 15 Burpees

Running with 35lb Water Jugs (each), Burpees

ROUND 5:
- Bicep Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

WATCH MY OCR VIDEOS - CLICK HERE!

ROUND 6:
- 1,2,3 Hammer Curls (15, 12, 8) Right Curl, Left Curl, Double Curl = 1 rep
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees

Speed Walking with 50lb Weight Carry after Bicep Curls

ROUND 7:
- EZ Bar Curls (15, 12, 8, 8 drop set)
- Speed Walk with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Speed Walk back with 50lb bucket or 50lb weight (30lbs for female) for 25 meters
- 15 Burpees
- Finish with a 1.25 to 2.5 mile run (add weight vest if you're a BEAST)

Cool Down Run after workout

COOL DOWN

This workout will really test your grip strength! And with 210 burpees, you can't go wrong =) Do this once a week as part of your Obstacle Course Race Training, and you'll be killing those strength obstacles in no time!

See you at the next race!


Related Links:
- Obstacle Course Race Training with P90X
- Spartan Race Training with Body Beast
- The Benefits of Obstacle Course Racing
- My Obstacle Course Racing Videos
- OCRTUBE.com - Free Online OCR Community to help the sport of OCR grow worldwide


Take the Body Beast Challenge - Free Coaching from me!

Insanity Max 30 - MAX OUT SWEAT Workout

Max Out Sweat (Watch Video below)

Max Out Sweat is by far one of the hardest, if not the hardest workout of the Insanity Max 30 program. I wouldn't say that the exercises are really tough, but it's the combination of them along with the short amount of breaks that make it a beast! Although I have made it all the way to 30:00, it was because I modified a few of the exercises.

Using modifications is nothing to be ashamed of, it's honestly a way to play it safe and prevent injury. The key to the Max 30 Workouts is to find your MAX by going as hard as you can until you can't go any further. What I normally do with Insanity Max 30 workouts, is I go hard, and then when I am about to max out, I begin using modifications, but sometimes I can't even do that =) The most important thing about these workouts is to listen to your body because this program is very high impact unless you are using the modifications, and your goal is not to use them unless you really need to. And if you are using modifications during 50% of the workout, then in my opinion, this workout is not for you, it would best to find a workout that suits your level of fitness. But again, that's just me.

Get a FREE Fitness Program Assessment here!

Max Out Sweat is more of a cardio-based workout that will definitely make you sweat! Most of the strength-based Max 30 workouts are on Tuesday and Thursdays with Fridays being a combination of everything. If you're going all the way to 30:00 during Max Out Sweat, then you're probably not working hard enough. If you make it to 30:00 while using modifications, then your goal is to use less every time, and keep the same max out time. Change happens when you push yourself. Change happens when you challenge yourself, so make it challenging, and you will see better results.

Insanity Max 30 Challenge Groups forming now - details below!

Here are the movements for Insanity Max 30 - Max Out Sweat: (Watch Video below)
*Each round is about 6 minutes long, 30 seconds each move, repeated 3X, with a Power Move at the end of each round which lasts one minute.

WARM UP: (30 seconds each, 3X, Power move 1 minute after round)
- Low Switch Kick Punch
- Hop Hop Knee
- 1,2,3 Clap
- Speed In and Out (Power Move)

ROUND 1: (30 seconds each, 3X, Power move 1 minute after round)
- Plyo Hook Lunge
- Wide In and Out Knee Tap
- Switch Kick Punch
- Hit the Floor Tuck Jump (Power Move)

ROUND 2: (30 seconds each, Power move 1 minute after round)
- Ab Attack Right
- Burpee Punch Right
- Knee Switch Kick Right
- Ab Attack Left
- Burpee Punch Left
- Knee Switch Kick Left
- Ab Attack Right and Left
- Burpee Punch Right and Left
- High Knee to Switch Kick
- 4 Jab 4 Knee Punch (Power Move)

ROUND 3: (30 seconds each, Power move 1 minute after round)
- Wide Fly In and Out Ab Planks
- Free Runner Right
- Moving Push Ups
- Wide Fly In and Out Abs
- Free Runner Left
- Moving Push Ups
- Wide Fly In and Out Abs
- Free Runner Right and Left
- Moving Push Ups
- 360 Hop Squats (Power Move)

ROUND 4: (30 seconds each, 3X, Power move 1 minute after round)
- Slalom
- Plank Jack Shoulder Tap
- Scissor to X Jump
- Power Jump Dive (Power Move)
- Floor Sprints to finish

COOL DOWN

Feel free to comment below with your MAX OUT TIME! =) If you would like to join my Insanity Max 30 Online Challenge Group, please click here for the details. You will receive FREE Coaching from me!

Watch Video - Max Out Sweat

Related Links:
- Insanity Max 30 Test Groups
- Everything You Need to Know about Insanity Max 30
- Get the Discounted Max 30 Challenge Pack Now!
- Become a Beachbody Coach, Get Fit and Get Paid



Take the Insanity Max 30 Challenge - Start your Fitness Journey Today!

Tampa Special Ops Spartan Sprint - 2015

Tampa Spartan Sprint - 2015

It's been awhile since I've filmed and competed in an Obstacle Course Race. I think the last time was in Toronto, Canada for a Spartan Race Sprint and Super in mid 2014 before I took off for a 4 month backpacking trip to Southeast Asia.

Being back in the OCR (obstacle course racing) scene was nice, it was like I wasn't even gone. Everyone welcomed me back, my OCR family and friends, as well as my Beachbody Coach Team who are absolutely addicted to the sport...like me! =)

Filming the Tampa Spartan Sprint with my GoPro

I did not compete during the Tampa Spartan Special Ops Sprint. I was there to support my team, and film the entire race for my OCRTUBE.com project which focuses on helping the sport of OCR grow worldwide. I started the project to showcase my fast-growing collection of obstacle course racing videos, but have recently opened an online portal for anyone to add their own videos, blogs, photos, and OCR focused businesses to the network. Again, the objective is to create a completely FREE obstacle course racing community to help the sport grow on a global scale. I plan to begin traveling outside of the USA and Canada to specifically film OCR's. Some places already on my list are Norway, Australia, Korea, and the UK.

If you would like to help me, as well as other athletes grow the sport of OCR, and you have not joined OCRTUBE.com, it's simple, you can join here! It's still a growing project, but I am very excited about it!

The Multi Bar Obstacle

The Course Map

Anyways, here is the video from the Tampa Special Ops Spartan Sprint in Tampa, Fl. And if you are looking for a free place to workout, please feel free to check out my 813 Fit Club in downtown Tampa. If I'm not there, just jot my name down when you sign in, and they'll let me know that you stopped by =).

Tampa Spartan Sprint - 2015 - Full Race Video

Ask me about my FREE Fitness Group on Facebook! Get the motivation, tips, advice, and challenges that can help you stay fit, and train for your next race, or whatever goal you may have! Contact me here.

Team Dynasty OCR - Join us next time!

P90X3 - The Challenge Workout

P90X3 - The Challenge

This workout reminds me of the P90X One on One Series workout called the "Upper Body Massacre" which is nothing but push ups and pull ups for about an hour, it really is a murderous upper body workout! P90X3 The Challenge Workout is very similar, but it is only for 30 minutes, as if that isn't enough. There are only 8 moves (plus a burnout round) in this workout, which doesn't seem like much, but once you get into it, you soon find out that it surely is a BEAST. Before the workout, you have to set some numbers up for yourself like how many push ups and pull ups you want to do, and the goal is to try to maintain that number for the duration of the 30 minute workout. For example: 10-20 pull ups, and 15-30 push ups. Yes, most people can do this on their own without the workout DVD, but it's a heck of a lot better workout if you can follow and keep up with the guys on the video, yeah....it's about trying to stay with their pace! We tend to take more breaks without these DVD's, but it's a true test of strength and endurance if you can do all of the movements, with less breaks, within that 30 minute time period. This isn't your grandma's old workout with Richard Simmons, this is the real deal, so don't knock it until you've tried it.

"This a great workout for Obstacle Course Racing, Spartan Race, Tough Mudder Training or anyone interested in gaining more strength and endurance"

I would not recommend P90X3 to anyone who is at a beginner fitness level, the program is geared primarily for super-intermediate to advanced, I don't care what anyone else tells you. Yes, there are modifications, but with the X3 movements, you will get the best results without using modifications. I seriously think that if anyone modifies a workout more than 50% of the time, then the workout is not for them. If this is you, then I would recommend that you try an easier program (such as P90) that suits your level of fitness to where you could do the movements un-modified, and get a full range of motion, and complete the workout with less breaks. The less modifications that you use, the better results you will get. And I'm not saying that you won't get any results from modifying, but how much is too much? Most people would agree that they feel more accomplished when they can complete a workout without using modifications. And if a workout is too hard, most people begin to feel discouraged, and they either quit, or get injured. Don't be one of those statistics! You have goals, you just need the right program, and the right coach to help you. So be smart, and choose a program that's right for you, forget about the media, forget about people telling you what cool workout you should be doing. Be safe, and if you need assistance with finding the perfect program for you, then feel free to message me, I would be happy to assist!

Here are the movements for P90X3 - The Challenge:

Equipement Needed:
- Pull Up Bar
- Power Stands (optional, but highly recommended)


WARM UP

ROUND 1: (2x)
- Wide Pull Up
- Standard Push Up

ROUND 2: (2x)
- Chin Up
- Military Push Up

ROUND 3: (2x)
- Close Grip Pull Up
- Wide Push Up

ROUND 4: (2X)
- Vaulter Pull Up
- Staggered Push Ups

BURNOUT
Do one Pull Up (any kind) and 3 Push Ups (any kind) for as many rounds as possible for 2 1/2 minutes.

COOL DOWN

P90X3 Workout Sheets - Click Here!

Like I said, it doesn't seem like much on paper, but once you're in the workout, you will soon find out that you are in for a big surprise. Make sure to set big numbers for yourself because when you set low numbers, it won't be a challenge, and that's what this workout is all about, it's all about the CHALLENGE, so challenge yourself! That's when change happens.

Watch my P90X3 - The Challenge Video:

Take the P90X3 Challenge - Free Coaching from me!

Insanity MAX 30 - MAX OUT CARDIO Workout

Insanity Max 30 - Max Out Cardio Workout

This is where Insanity MAX 30 kicks it up a notch. I really enjoyed the MAX OUT CARDIO workout because it included some of the old school Insanity moves. Although I am not a fan of the "punching moves", I'm ok with it sometimes because they tend to be more of a recovery move which I am so happy when it does comes along. It's kinda like driving long distances on a boring interstate and praying for the next rest area, it's a blessing =). The main difference from the Cardio Challenge workout (month 1) and Max Out Cardio is that it is definitely more intense and has a "Power Move" at the end of each circuit.

I also felt that the Max Out Cardio workout was at a much faster pace than the Cardio Challenge from the first month. If you are reading this, and you are on your first month of your Insanity Max 30 Challenge, I would highly recommend that you try to really push yourself during the last two weeks of the first month to help with a smoother transition to the second month. If you are modifying the workouts more than 50% of the time during the first month, you may be up for a rude awakening when you hit month two. And when I say push yourself harder, I still mean to listen to your body, but do a little more everyday. Remember, it's really not about speed, it's more about proper form, and staying safe. Through time, you will begin to get stronger and the speed will come naturally.

Insanity Max 30 - Max Out Cardio

Here are the movements for Max Out Cardio: (Watch Video Below)

WARM UP: (30 sec each, 2X - Power Move 1X, 1 minute)
- Med Ball Twist
- 1,2,3 Soccer Juggle
- Hop Hop Runner
- Plank Jack Front Raise (Power Move)

ROUND 1: (30 sec each, Power Move 1X, 1 minute)
- Balance Kick Back Right
- Speed In and Out Abs
- Low Plank Side Punch
- Balance Kick Back Left
- Speed In and Out Abs
- Low Plank Side Punch
- Balance Kick Back (right then left)
- Speed In and Out Abs
- Low Plank Side Punch
- Genie Tuck Jumps (Power Move)

ROUND 2: (30 sec each, 3X - Power Move 1X, at the end of circuit for 1 minute)
- Low High Switch Kicks
- Plank to Squat
- Moving Slap Back Jump
- 8 Jab/2 Diamond Jumps (Power Move)

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ROUND 3: (30 sec each - Power Move 1X, at the end of circuit for 1 minute)
- 10 and 2 Punch
- Floor Hops
- Lunge Punch Kick Left
- 10 and 2 Punch
- Floor Hops
- Lunge Punch Kick Right
- 10 and 2 Punch
- Floor Hops
- Lunge Punch Kick left then right
- Basketball/Dribble (Power Move)

ROUND 4: (30 sec each - Power Move 1X, at the end of circuit for 1 minute)
- Oblique High Knee
- Sprint Jack
- Pike Up Oblique Knee Right
- Oblique High Knee
- Sprint Jack
- Pike Up Oblique Knee Left
- Oblique High Knee
- Sprint Jack
- Pike Up Oblique Knee Alternating Left Right
- High Jump Clap (Power Move)
- The Attack

COOL DOWN

And that's the end of this INSANE workout! Although this workout can get a bit crazy, it's also good to know that there is a full-time modifier. If you are at a beginner fitness level, I would not recommend this program to you. Feel free to contact me, and I will be happy to assist you with a program to suit your level of fitness and lifestyle.

As always, stay active my friends!


Watch my Video - Insanity Max 30 - Max Out Cardio:

Everything You Need to Know About Insanity Max 30 - Click Here!

Take the Insanity Max 30 Challenge!

Coach Arnel's Brazil Butt Lift Challenge

Brazil Butt Lift - 60 Day Challenge

So you are interested in getting an all-natural BOOTY LIFT! Well I've got a challenge for you that mainly focuses on the gluteal muscles! But let me give you the DEALIO on what Brazil Butt Lift is all about. CHALLENGE DETAILS BELOW

What is Brazil Butt Lift?
Brazil Butt Lift uses cardio, dance, and a unique training method to work your rear end from every angle. You’ll shape your gluteal muscles into that perfectly round Brazilian bum bum (that’s Brazilian or booty!). You’ll lift your butt to look great from every angle, and you’ll firm your butt and thighs and melt away those stubborn saddlebags.

Brazil Butt Lift TriAngle Training works the three major muscles of the buttocks

A native of Brazil and a former ballet dancer, Leandro Carvalho developed his signature training techniques to help sculpt some of the world’s most beautiful bodies. Top supermodels count on him to get their bum bum in shape for a lingerie photo shoot or a revealing runway show. Now women everywhere can firm and perfect their derrières, just like Leandro’s clients do. Based on his wildly popular New York fitness classes, Brazil Butt Lift will show you why Leandro is known as the Brazilian Butt Master.

Brazil Butt Lift: The Supermodel's Secret to the Perfect Butt

Why is it so effective?
The name may be fun, but the results are serious. The secret of Brazil Butt Lift is Leandro’s proven TriAngle Training method. TriAngle Training works the three major muscles of the buttocks—the gluteus maximus, gluteus medius, and gluteus minimus—to reduce the hips, slim the thighs, and lift, contour, and shape the perfect behind.

“It’s all about the angles,” as Leandro likes to say. TriAngle Training works the butt muscles from multiple angles, including your hamstrings and the “heads” of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body). This is what gives the lift and curve that every woman wants. And unlike other exercise programs that develop the butt muscles, Leandro’s won’t bulk up your thighs. 

Brazil Butt Lift Results

Brazil Butt Lift is for you if:
- You perceive your butt, hips and thighs as a "problem area".
- You want to tone the butt, hips, and thigh area
- You have completed a previous Beachbody workout and now want to target "that' specific area
- You enjoy a fun, dance-based workout

What is the commitment for the Brazil Butt Lift Challenge?
- Enter the challenge with the Brazil Butt Lift Challenge Pack (Only $140, $70 Savings)
- Workouts range from 30-60 minutes per day (6 days per week)
- Take photos and measurements on days 1, 30, and 60
- Follow the Brazil Butt Lift calendar for your butt type
- Commit to 60 days (some people only need 30, but I highly recommend taking the full challenge)
- Drink Shakeology daily
- Follow the nutrition plan
- Engage in our exclusive online accountability challenge group on Facebook
- Equipment needs: Strength Bands (included with the BBL Challenge Pack) and resistance bands or dumbbells

Exclusive Online BBL Challenge Group on Facebook

How do I get started?
- Purchase the Brazil Butt Lift Challenge Pack here (Bonus workout included)
- As soon as your BBL Challenge Pack arrives, please message Coach Arnel to set a start date so that you can get added to the Exclusive Online Challenge Group with other people who have similar goals. The Challenge Group is to ensure that you get the best results!
- Get ready to work on that BOOTY!

Brazil Butt Lift Creator Leandro Carvalho and I

My Bombshell Dynasty Team are all BBL fans

What is Beachbody Coaching? Click here!

Contact me about the Coach Discount Option - Get a $20 rebate on your Challenge Pack!

**Challenge Pack includes Brazil Butt Lift Fitness Program with fitness and nutrition guides, *Free Trail Club VIP Membership, *Shakeology Nutrition, Free Coaching, and Exclusive Invite to our Online Challenge Group on Facebook to get the best results. 

*With Shakeology Home Direct, you’ll receive this item every 30 days, shipped directly to your door and billed to the credit card you use today in the amount of $129.95 a month—only about $4.00 a day!—plus $2 Super Discount shipping per item. You may cancel at any time to avoid future charges by calling Customer Service at 1 (800) 470-7870. 

*After your first 30 days, you’ll be automatically billed to continue your Team Beachbody VIP Club membership at a cost of $2.99 a week, billed $38.87 per quarter in advance to your credit card. You can cancel anytime to avoid future charges by calling Customer Service at 1 (800) 470-7870 

Brazil Butt Lift (Fitness Program Only)

Insanity Max 30 - SWEAT INTERVALS

Insanity Max 30 - Sweat Intervals (Outdoors)

So this was Day 3, Week 4 of my Insanity Max 30 Challenge. After doing an 8 mile trail run at the Wilderness Trail Park System I decided to go ahead and get my Max 30 Sweat Intervals workout done. With beautiful nature surrounding me, I felt that it was the perfect setting to do my workout. If you ever get a chance to take your workout outdoors, I would highly recommend it.

WATCH VIDEO BELOW

This was my fourth time doing this Max 30 Sweat Intervals workout, and it always kills my legs, but I've noticed that I've been gaining more strength in my lower body, as well as more defined muscles. I tend to have more interests with upper body workouts, and I guess that's why my upper body is much stronger, so this Max 30 program is really what I need to gain and maintain my leg strength for my long term goals as an Obstacle Course Racing Athlete, and avid trail runner.

I have to say that I am pretty excited about going into the second month of my Max 30 Challenge, but there is also a sense of nervousness too. Shaun T workouts are always a challenge for me, but I guess that's why I love them so much. If you like challenges, then you'll love Insanity Max 30.

Insanity Max 30 - Sweat Intervals (Day 3, Week 3)

Here are the exercise movements. You can also watch my quick video below to help you learn how the exercises are performed. I modified a few exercises, and that's ok if you do too. Remember to always listen to your body, and don't focus on speed because proper form is much more important. Once your form gets better, you can then work on speed. Use the people on the videos for guidance, but never let them intimidate you. They all started somewhere, just like we all have to start somewhere. Go at your own pace, and just have fun! =)

Insanity Max 30: Sweat Intervals Movement List:

WARM UP: (30 sec each exercise, repeat 2X)
- Chest Open Jack
- Jack Upper Cut
- 1,2,3 Knee
- Cross Jack
- High Knee Jab

ROUND 1: (30 sec each)
- High Jump Cross Right
- Squat Lunge Left
- Push Up Punch
- High Jump Cross Left
- Squat Lunge Right
- Push Up Punch
- Moving Jump Cross
- Squat Lunge Alternating
- Push Up Punch

ROUND 2: (30 sec each)
- Moving Squat Jab
- Wide Pike Ups
- Hurdle Drills
- Moving Squat Jab
- Wide Pike Ups
- Hurdle Drills
- Moving Squat Jab
- Wide Pike Ups
- Fast Hurdle Drills

Insanity Max 30 - Sweat Intervals (Day 3, Week 1)

ROUND 3: (30 sec each, 3X)
- Hop Hop Runner
- Power Jump Squat Push
- Switch Kick Punch

ROUND 4: (30 sec each)
- Free Runner Right
- Ski Ab Power Knee Right
- Squat Oblique Knee
- Free Runner Left
- Ski Ab Power Knee Left
- Squat Oblique Knee
- Free Runner R/L
- Ski Abs
- Squat Oblique Knee

ROUND 5: (30 sec each)
- Burpee Lunge Right
- Hit The Floor
- Cross Jack Jab
- Burpee Lunge Left
- Hit The Floor
- Cross Jack Jab
- Hit The Floor
- Burpee Lunge Alternating
- Cross Jack Jab

COOL DOWN

Are you ready to take the Insanity Max 30 Challenge? I have Max 30 Online Challenge Groups forming now, message me, and get started today!

Watch Video - Insanity Max 30: Sweat Intervals (Outdoors)

Everything You Need To Know About Insanity Max 30

Start a Fitness Journey Today - Choose Your Challenge Now!

The Benefits of Obstacle Course Racing

The Benefits of Obstacle Course Racing

I remember the first time I did an OCR (obstacle course race), it was in back in 2011. I just completed a few rounds of P90X and my brother told me that he was planning on traveling from Pensacola, Fl to North Carolina for a Warrior Dash. Back then, there wasn't very many races like there are today, so to think how crazy it was to drive 12+ hours just to run a 5K in the mud........we must have not been thinking clearly =). But after that race, I crossed the finish line with something that I've never felt before. I felt accomplished. I know that might sound crazy, because I've accomplished things in my life before, but never like this. The camaraderie was nothing I've ever seen before. People helping people. It was like everyone was happy even though they were challenged and "dirty". It was humans being humans, it was primal.

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That was the beginning of my OCR addiction.

I wear my race shirts pretty much everywhere that I go (because I have a ton of them), and I get a lot of feedback. Some positive, some negative, but most of the time, people are just curious. I always say the same thing "you just have to try it one time". Obstacle Course Racing has changed my life in many ways, so I just wanted to share what I feel have been the prime benefits of OCR based on my experiences.

The BENEFITS of Obstacle Course Racing:

1.  GETS YOU OFF THE COUCH - I find that most people dislike health and fitness because they feel that is is not fun. No matter how beneficial it is to stay active, people just don't envision it as something that they have to do. Obstacle Course Racing has changed that. It has taken the once "couch potato" who has never ran or lifted weights before, to conquering mountainous terrain, rope climbs as tall as buildings, to ice baths and barbwire crawls. Fitness is now fun and exciting! It's how we humans were meant to play....outside.

2.  NEW FRIENDSHIPS - Have you ever been to a social event where you felt out of place? You know, like there is nothing to talk about! #Awkward - The amazing thing about OCR events is that everyone is on the same page as you. Everyone goes through the same struggles. We all cross the same finish line and share stories about cramping, training, how many burpees we did, and getting through that one tough obstacle. The camaraderie is what sells these races. It's what brings people together. It's not about the race, it's about the people who continue to challenge themselves. It's about family.

3.  CONSISTENT GOALS - I know a lot of people who have a tough time setting goals. OCR People are a little different. They set goals to become a better athlete to conquer the next race. Goals are important to the OCR athlete because they want to always do better at the next race. When you set goals, workout, eat healthy, help others....something happens, you become happy and ultimately live a better life. You excel at your job and/or business, and you become a better human. Is there anything else?

Obstacle Course Race Training with P90X

4.  STRESS RELIEVER - Has there ever been a time where you said "I regret that workout?" I don't think so. Working out releases stress, and competing or participating in an obstacle course race is no different. I've seen people at the start line complaining about how cold it is, or how dull their relationship is with their spouse, how much they hate their job etc. But once they cross the finish line, what was once taken over their mental space became all but forgotten. At the finish line, there is nothing but tears of joy, big smiles, and lots of hugs! That's where the OCR magic happens!

5.  PROMOTES TRAVEL - I was in Laos (SE Asia) a few months ago, and I met a guy from France who had a Spartan Race shirt! I honestly felt like we were brothers! I've seen people travel to races that have never traveled outside of their city before. OCR has turned athletes into groupies, following races wherever they can get their fix! For months at a time, I would travel from one race to another, every weekend and see the same people. It's amazing! More than amazing is how expensive this hobby is, and people still are willing to pay for it. OCR is a fitness movement that is going nowhere but to the top!

6.  REWARDING - As if crossing the finish line isn't rewarding enough, Obstacle Course Racing can reward you with things like a finisher medal, a beer, a T-shirt or a head band. It's pretty crazy what people will do for a beer! And for some athletes, it has opened doors to big sponsorships. It has also given athletes and investors a chance to become entrepreneurs not only to benefit themselves, but the OCR community as a whole.

Spartan Race Training with Body Beast

7.  VARIETY - I remember when it was all about Spartan Race, Tough Mudder, and Warrior Dash. Now there are other companies such as BattleFrog Series coming out of the woodwork and taking OCR to the next level. There are literally hundreds of OCR events now! Depending on where you live, you can almost always find an OCR every weekend.

8.  KID FRIENDLY - Remember when people would make an excuse not to come to an event because they have their kids? Well, that's not a good excuse anymore because OCR has made a point to accommodate the little ones too! There is nothing better than doing a race, then having your kids do one right after you. A family who races together, stays together! Just imagine how healthy and fit your children will grow up to be if you introduce them to the sport. You never know......they may be the next OCR Rockstar! If not, they will be super healthy and fit, and nothing beats that!

9.  CHARITY - I don't think I've ever attended a race event that did not give back to the community. I mean I know that there are some shady ones out there, but for the most part, all OCR companies are committed to giving back. I don't know about you, but It's just a good feeling to know that when you are running a race, meeting new friends, visting new places, and getting super fit that at the same time you are part of something much bigger, and that is making a difference.

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Top 10 Reasons Why Women Should Lift Weights

 Reasons Why Women Should Lift Weights

So many woman feel like the only way to lose weight is by doing cardio, but soon find out that yes they can lose weight, but they still have the flab. Cardio is great, but that's only have of the equation.

If you're looking for optimal fitness, longevity, and that lean look, then weight training is essential. It's a misconception that lifting weights will get you bulky. Read on to find out how weight lifting is one of the best methods to burn fat.

Still not convinced? Here are 10 reasons to help you reconsider:

1.  BURN MORE FAT - A study that was done at Tufts University found that when overweight women lifted and pushed weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The women who dieted and did not lift weights only lost 9.2 pounds of fat, and had no muscle gain. When you do a program such as the Chalean Extreme Challenge or a 21 Day Fix Extreme Challenge, your metabolism is elevated and you continue to burn fat even hours after the workout, unlike a regular cardio workout where you stop burning fat shortly after the workout.

2.  CHANGE THE LOOK OF YOUR BODY - Weight training can slim you down and can give you curves. When you drop only 3 percent of your body fat, that can translate to a total loss of 3 inches off your hips and thighs. And no, you will not bulk up, woman don't have enough muscle building hormones to gain a lot of mass like men do. If you focus on eating clean and create a calorie deficit, you will burn fat.

3.  BOOST UP METABOLISM - Did you know the less muscle you have, the slower your metabolism will be? It's true! As woman age, especially woman over 40, they lose muscle fast. When you eat healthy without resistance training, up to 25% of weight loss may be muscle loss. Weight training will preserve your lean muscles and keep your metabolism going.

Lifting Weights with P90X - Get Lean!

4.  GET STRONGER AND BECOME MORE CONFIDENT - Lifting weights increases functional fitness. It makes everyday tasks much easier like carrying children, lifting grocery bags, and picking up heavy luggage while traveling. According to Mayo Clinic, when you lift weights on a regular basis, you can be 50% stronger in 6 months. Lifting weights also builds emotional strength by boosting self-esteem and confidence.

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5.  BUILD STRONG BONES - It's been documented that weight training among woman is highly recommended to build and maintain bone mass which will help prevent osteoporosis.

6.  FIGHT DEPRESSION - Just like cardio and low impact exercises such as yoga, weight lifting can also alleviate depression. The endorphins that are released during aerobic exercises are also present during resistance training.

7.  IMPROVE ATHLETIC PERFORMANCE - You don't have to be an elite athlete to also get the benefits of weight training. Improved muscle mass and strength will help you in all types of athletic events such as obstacle course racing, swimming, skiing, cycling or whatever physical activity that you're involved with.

8.  INJURY AND ARTHRITIS REDUCTION - Lifting weights can improve joint stability, and builds stronger ligaments and tendons. Training with proper form can also help prevent injuries of daily life and can also improve physical function with people who have arthritis. A study from the University of Wales in Bangor, UK found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of motion.

How To Do P90X at the Gym

9.  HEART HEALTHY - Did you know that more than 480,000 women die from cardiovascular disease each year, making it the #1 killer for woman over the age of 25. Weight lifting can increase your good "HDL" cholesterol and decreases your bad "LDL" cholesterol. It also lowers your blood pressure. A study from the Journal of the American Medical Association reports that people who do 30 minutes of weight training each week have a 23% reduced risk of developing heart disease compared to the people who didn't lift weights.

10.  FIGHT DIABETES - In addition to keeping your ticker strong, lifting weights can improve glucose utilization (which is the way your body processes sugar) by as much as 23%. A study from the Centers for Disease Control and Prevention reported that 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean muscle mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes and even help prevent type 2 diabetes in the first place. Pretty cool huh =).

Need help with starting a fitness journey? Check out the Beachbody Challenge here!

Top Beachbody Weight Training Workouts for Women: (Discounted Challenge Links)
- P90X
- Chalean Extreme
- Les Mills Pump
- 21 Day Fix Extreme
- Body Beast

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