Spartan Race Training with Body Beast

Spartan Race Training with Body Beast

I remember when the Body Beast Workout Program was first launched, I was very hesitant on doing the program because it was geared more towards people who were interested in Body Building and Physique Modeling. But the more I looked into the program, it was a lot more than that. It was a program that catered to weight loss, toning up, gaining lean muscle, and even gaining strength for Spartan Races. Not specific to Spartan Race, it is perfect training for any Obstacle Course Racing event which requires a lot of strength to conquer the obstacles. There are different workout schedules to follow depending on your goals, but if you are training for a Spartan Race, then you may have to change it up a little to make sure that you are using the program for not just strength, but also for athletic performance.

I'm not gonna lie, but since I've been doing Body Beast, I rank it up there as one of my favorite workouts along with P90X and Insanity Asylum Workouts, I'm totally addicted to it! What guy do you know doesn't like lifting weights? And that's the thing, it's easy to want to lift more weight with Body Beast, but if you are focused on becoming a faster OCR (obstacle course racing) athlete, then building too much mass with Body Beast will hinder your speed and ruin your PR times. So you now ask "why would I want to do Body Beast then?"

Here are some benefits to using Body Beast for Obstacle Course Race Training:

- Helps you gain strength
- Easy to follow workouts, just add some cardio conditioning (examples below)
- Workouts can be done at home or gym
- Totally customizable depending on your goals

So let's talk about each of these benefits.

Helps You Gain Strength
I think that this is the main benefit for using Body Beast for a Spartan Race or OCR. But just like any lifting program, the question is, how much is too much? Just to keep it simple, if your goal is not to become a Body Builder, then it's really not necessary to lift really heavy. The next question is, how much is too heavy? Well this all depends on you. With Body Beast, a lot of the workouts have anywhere from 3 to 5 complexes, each complex can have a set number of reps per exercise from 8-15 reps including super sets. If you cannot finish all of your reps, then you are probably lifting more than you should. I mean you should always push yourself to add more weight, but remember, we're just building strength and lean muscle, not MASS. Of course the more you continue doing Body Beast, you will soon see that your strength gains go through the roof, just be careful not to build too much mass or else it will again slow your running pace down when you are at a Spartan Race.

Easy To Follow Workouts
That's what I like about Body Beast, because just like the Daily Spartan and Crossfit WOD's, you know exactly what you need to do because it tells you what to do. The only thing about Body Beast is that it is all about lifting (most of the time), and hardly focuses on Cardio Conditioning. So what do you do? You add it in between the Body Beast sets. Here's are some examples:

Ex. 1
During Body Beast Total Body (which is a Full Body Workout) there a 4 circuit sets. The first set includes: Pull ups, Push ups, Squats, and Crunches (2 rounds). What I do is after I complete the circuit of 2 rounds, I will pick up a sand bag and run up some stairs, or if I don't have stairs, then I will just run around the block for 100-400 meters. Other things that you could do in between sets are (depending on the workout):
- Burpees
- Jump Squats
- Running without Sandbag
- Bucket Carry
- Jump Rope
- Insanity or Insanity Asylum Exercises

Ex. 2
During a Body Beast Back/Bis Workout, this workout consists of about 8 sets, each set includes 1-3 exercises with 3 to 4 rounds of lifting reps (from 8-15 reps). After each set, you could add some cardio conditioning such as running, high knees, box jumps etc. Just be careful not to work the same muscle groups every day. If you can only workout 3X per week, then I would do Full Body Workouts on Monday, Wednesday, and Fridays, then maybe do some running, core focused, and even yoga in between those days. If you need help with this, message me and I would be happy to assist =).

Get the Body Beast Workout Sheets here!

From Home or Gym
I workout at both home and the gym, but I also love doing work outdoors! Body Beast is perfect because you can workout at home, then go outside to do your added cardio conditioning and athletic-based exercises to cater to your Spartan Race goals. The gym works the same way especially if you are using an outdoor gym, or gym with outdoor access.  My gym has an athletic training area, so I will go back and forth from the weight training area to the green training area.

 Just another Spartan Race Success Story using Body Beast

Body Beast helped me build my legs for those elevated hikes carrying sand bags. It also helped with the atlas carry, Hercules hoist to where I can lift heavier weight with less effort. ~Jeremy

Totally Customizable
Although Body Beast has their own workout schedules, and it's highly recommend that you follow it according to your goals, it can still be customizable. For Spartan Racers and OCR Athletes, the workouts should be more customized to your athletic goals, and cardio conditioning and athletic-based exercises should be added in between sets to get the full benefit of Body Beast for Obstacle Course Racing. If you are not skilled with creating your own workouts, then I can assist you with showing you how Body Beast can benefit your OCR strength and running game. Make me your FREE Coach now, click here!

So I hope this helps you understand some benefits of using the Body Beast Workout Program for Spartan Race and other Obstacle Course Racing events. As always, listen to your body, use proper form, and have fun!

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Top 5 Reasons Why Being Fit Helps You Travel Better

 5 Reasons Why Being Fit Helps You Travel Better

I wanted to post a super quick blog about this because I've been VAGABONDING since the month of March this year, and I've seen so many travelers miss out on so many photo and video opportunities just because they were just too tired to take a few steps up a mountain, or walk just around the corner because they were out of breath.

Come on guys, you've traveled half way around the world, and you are just minutes from taking a shot of a lifetime, or that amazing waterfall that you've been talking about for two years! Now I do understand that some people are in some unfortunate situations way beyond their control, but let's just say that this post has little to do with, if not anything to do with them. This is about people who are very willing and capable, but they decided to not take the extra steps because of the decisions that they made prior to their trip.

It's a short list, but here goes:

1.  ENERGY - Studies show that when you live a healthy and fit lifestyle, you will look and feel more energized. Granted that you continue your lifestyle whilst you are traveling, you will have the natural energy needed to wake up and start your day without coffee or those toxic energy drinks.

2.  ENDURANCE - When you combine cardio with your strength workouts, your endurance level will go through the roof. Anyone can carry a backpack and a camera up a mountain, but to do it for hours or even days, it takes a lot of endurance. Don't get me wrong, strength is very important, and it all depends on what type activity you are doing. To fully enjoy a long trek or an all day tour, your endurance level will play a key role on how you feel. And we all know that if we feel great, "and not out of breath", we will just have more fun! Adding cardio to your strength workouts will help you make it to the end of the trek to get that money shot that you've been talking about for two years =).

 Morning Run with some Palawan Locals - Philippines

3.  STRENGTH - So here it is! I know that the guys reading this were waiting for this, and you too girls =). Having strength can be the key to either making a trip, or breaking a trip. I've seen people bail out of a mountain hike because they could not lift themselves up over boulders. I've seen people stay on the beach because they said that their arms are not strong enough to island hop with a kayak. I've seen people use horse, donkeys...you name it because their legs weren't strong enough. Having strength will make you feel more accomplished during your travels because you made it to the top of the mountain, it was you that kayaked to 3 amazing islands, and you would have the photos and videos to prove it. Don't just do cardio, make sure that you are doing some weight training, it will go a long way when you finally go on that trip or trek of a lifetime.

 Body Beast Total Body Gym Workout - El Nido, Palawan

4.  HEALTHY - This to me is really the most important. I've seen so many people workout hard, a lot of times way harder than me, then they go and eat a combo at McDonalds. What you eat and your nutrition is everything. If your insides look as good as your outside, trust me....you will have the energy, endurance, strength, and you will be happy. Who wants to do an Elephant Trek in Thailand with someone who is not enjoying themselves just because they either drank too much the night before or they ate a crap ton of junk food for the past week. Eating healthy can get tricky while you are traveling, but trust me, it's not impossible.

Try Shakeology Risk-Free!  70+ Superfoods and more, I don't leave home without it!

5.  CONSISTENCY - And for the grand finale! We can be strong, have energy and endurance, eat healthy, but can we be consistent? The more consistent that we are with all of the above, the better experience you will have during your travels. Traveling should not be an excuse to not workout, and not eat healthy, it should be the every reason why you travel. I've been to a lot of places, I've seen a lot of things, and I've seen a lot of people suffer while they travel. It doesn't have to be that way. Like anything, if you stay consistent big things will come out of it. And this my friends, is the secret sauce!

Island Hopping - El Nido, Palawan

As the P90X Creator Tony Horton always says "Do your best, and forget the rest", that is the advice that I will give all of you. Like anything, travel is a challenge, but it is one of the most rewarding and most educational experiences that you will ever do. Never stop exploring my friends!

Cliff Climbing Taraw Mountain - El Nido, Palawan

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Related Links:
- More travel posts
- Become a Beachbody Coach on my Team
(Get Fit, Get Paid, Be Happy, Get Healthy, Travel with me)
- How To Do P90X At The Gym
- P90X Nutrition Plan
- Free Downloads


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My Top Fitness and Business Apps

My Top Fitness and Business Apps

I constantly get asked which apps and tools I use for my Beachbody Coaching Business, workouts, and OCR (obstacle course racing) projects, so I decided to write this post. I'll be honest, I don't think that I use anything different from what most people use. I am also not the type of person who goes out of their way to look for the "next best app". I find one that I like, test it out, and if I like, I use it, simple as that. And I really do not use a lot of apps, because who has time for that? I use apps to keep my business and my life simple, not complicated. So here goes!

To keep things simple, I have categorized what I use, hmmmmm.....that must be the "Emerald" personality side of me =).

FITNESS:

Runkeeper - I've been using this app for over 2 years now. Mostly used for running, the app also tracks other activities as mountain biking, walking, cycling, hiking, downhill skiing, cross country skiing, snowboarding, skating, rowing.....ok you get the picture!

P90X - I love working out at the gym, outdoors, and at home. The P90X app allows me to take my P90X workouts anywhere and track it. It tracks P90X, P90X Plus, P90X2, and P90X3. You will never run out of workouts with this app. Available for iPhone and Android.

Get a Free Team Beachbody Membership here, then once you purchase the P90X App (Only $2.99) simply log in with your Team Beachbody Login. 

P90X App

How to Do P90X at the Gym - Click here!

Timer+ - I use this mostly when I am leading outdoor interval training workouts, as well as my own workouts. I also sometimes use "GymTimer". Both are free!

iCross WoD - When I want to change things up, I will sometimes use this app to incorporate Crossfit workouts into the mix. I also use the Spartan WODs which comes to me via email.

Body Beast Mobile App - Must purchase the Body Beast Program in order to use this app. Body Beast Purchase Options, click here! Once purchased, you can use your Team Beachbody Login to access the mobile app here.

Body Beast Mobile App

My Yoga Online - Now I know that there are a lot of FREE yoga apps out there, but I think My Yoga Online offers the most unlimited online yoga workouts. They are constantly adding new workouts from the top yogis in the industry. When I travel, I use this a lot! For only $9.95 per month, you get access to thousands of yoga workouts! Click here to join.

My Yoga Online

BUSINESS:

Zoom - This is the app that I use the most for my business. I use this to stay in touch with my coach team and fitness challengers, as well as host team video calls. It is facebook friendly, and anyone with a Mac, PC, iPhone, iPad, Phone, or Android device can use it. It's just plain awesome!

Zoom.us

Google Calendar - Clearly not an app (at least I don't think it is), but this is what I use to schedule my races, meetings, and reminders. I like the fact that it is very customizable and is very user-friendly. 

PHOTO EDITING:

PicMonkey.com - Ok, this is not an app, but this is the online photo editing software that I use to make collages, banners, promotional materials etc. It's free, but if you want more access to the premium features, it's only $4.99 per month.

PicMonkey.com

InstaFrame and InstaCollageFrame - For collages from my iPhone and iPad.

Snapseed - For photo editing, screen shot editing etc.

PhotoToaster - Some photos come out grainy, so I use this app to smooth things out.

TimerCamera - I use this mostly to take group workout photos (Fit Club, Trail Runs, Beachbody Events etc) from my iPad. 

VIDEO EDITING:

iMovie and Final Cut Pro for Mac - Again, these are not apps, but everyone always ask me what I use to edit my videos, so that's what I use =). There is an iMovie app, but I am terrible at editing videos from mobile devices, I need to by on a computer. My daughter edits most of her videos from her phone, I am not at that level yet =).

Check out my Obstacle Course Racing Video Playlist on Youtube

TRAVEL:

Globe Convert - I travel a lot, and so I use this to help me do currency conversions in other countries.

GlobeConvert

Kayak - The app that I book most of my travel for flights, car rentals and some hotels. I use the HostelWorld app to book backpacker accommodations.

HotelsCombined - I use this mostly for hotel bookings, it's like Kayak, but only for hotels.

Lonely Planet - I am a huge Lonely Planet fan, and although I would much rather use an actual travel guide book, sometimes it's more convenient to use the app, plus it doesn't take up a lot of room in my backpack! 

Lonely Planet Travel Guide App

And that's about it! When I am all done with my meetings, team calls, editing, workouts, and traveling.....I then use this app --------> NETFLIX =).

 NetFlix

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How You Can Gain Mass With P90X

 Gain Mass With P90X

Anyone who has participated in the P90X exercise program will know that the concept is designed to help gain lean muscle mass and shed excess body fat. In fact, some of the program before after pictures of satisfied consumers on the web is simply amazing. These experiences confirm that it is possible to Gain Mass with P90X and those using it can achieve their fitness goals.

The P90X Nutrition Plan is so effective in getting you ripped that building muscle when following the program can be quite a challenge. However, for those that are aware of the benefits of using this workout program realize that it is more in the planning than just exercising. The plan aims to provide an insight into the way the method must be incorporated in regular workout regime and nutrition making it easier to understand.

 P90X Nutrition Plan with Shakeology

With the P90X Workout DVD's and/or the P90X Downloads for aid you can easily gain access to these incredible exercise regimes, reduce body fat percentage and gain muscle mass. So, what are the various ways in which you can increase the efficiency of gaining body mass with the program? Let’s find out.

Train with heavier weights
The basic of muscle gain is always about lowering your rep count while increasing your weight. Doing about 6-8 reps with weights heavier than the usual ones you lift is absolutely great for buidling muscle mass. You can always take a few seconds break and try to perform another 2-3 set of reps. If you aim to tone up and get lean, then try doing 12-15. Such a regime to Gain Mass with P90X certainly provides great results.

Complete body work out
So many guys out there make a mistake of only working out their chest and biceps. With P90X you’re getting the complete muscle mass gain package. Make sure you understand the program well if you really want to see progress. Do not get stuck with performing just pushups, body weight squats and one legged dead lifts. These exercises will not help you put on a lot of mass. So, will you Gain Mass with P90X? You will but it will not be great unless weight exercises are performed as well. If you decide to follow the P90X program, then you must not overdo cardio exercises for muscle mass gain as your body needs to be in calorie surplus.

Nutrition
Increase your calorie intake in the P90X Nutrition Plan! Surprised? If your goal is to build muscles then consuming more calories is important. But, make sure you reach your calorie goal by eating high quality foods. For muscle growth carbohydrate is not as essential as fats and proteins. It is really impossible to build bigger muscles without having ample amount of protein. However, carbohydrates are also extremely important as they fuel your body to perform the high intensity P90X workout regime.

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If you are new to training, the P90X Challenge is a great point to start. It can be fascinating to see how swiftly you can get into the mode of gaining muscle mass. As you grow into the diet and the exercise regime, you will know that you’re in for something advanced. The process of gaining the right amount of body weight by eliminating excess fat is certainly a great journey with the P90X program. It not only increases your urge to eat correct and exercise, but also help build stamina – an essential part of any serious weight gain process.

For the beginner looking to Gain Mass with P90X, the program is good to elevate strength and power levels; however, for the advanced fitness enthusiast the program is sure to increase resistance needed to build muscles, which is definitely alluring for pro levelers.

Obstacle Course Race Training with P90X

Gaining Mass with P90X is very easy to do "with hard work". I am an OCR (Obstacle Course Racing) Athlete, so gaining mass with P90X is not my true goal, but I have tested it and received great results within a short period of time. As an athlete, at least for me, I am more interested in lean muscle mass, so also incorporating cardio is just as important to maintain my athletic performance. But if your goal is to strictly build mass, then P90X can definitely help you. Another great program that I highly recommend is the Body Beast Workout Program.

For more information on the P90X Programs - Click here!

Build Mass with Body Beast:
- Body Beast Program Details and Options


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Obstacle Course Race Training with P90X

 Obstacle Course Race Training with P90X

I really enjoy talking about this topic because it seems like so many people are confused about how to train for an OCR (obstacle course race), what is the best way to train, which training method is the best, and so forth.

First of all, I don't believe in training for a specific race unless you are already in good athletic condition (not necessarily peak condition), meaning.....you are at your fitness goal whether that be athletic, weight loss specific etc. I have heard so many people say "I need to train for a Spartan Race", and they can't even do one pull up, or bear crawl for 25 feet.  FYI, anyone can finish a Spartan Race, or any obstacle course race, just ask yourself this question: Are you training to compete at an elite level, or are your training just to race for fun and just finish?

Colorado Spartan Military Sprint - Ft. Carson, CO.

Some of the most elite obstacle course racing athletes out there won't even tell you there secrets because they don't want anyone to steal their thunder, and I understand that. But people have to realize that these athletes have been training for years. Most of them have years of cross country running experience! They did not come from years of watching TV on the couch, they worked hard to get where they are, but guess what? They started somewhere in the beginning, they started based on their fitness level. They began their training with building a foundation, learning proper form first, being consistent, building strength and endurance, and through time, they achieved greatness. They didn't start doing tire flips, weight vest and elevation mask training and rope climbs, they did basic movements like squats push ups, jogging, circuit training, and pull ups. People have to realize that you cannot train like an elite athlete, until you are an elite athlete, or at an advanced fitness level. You have to start from the beginning, build your foundation, gain your strength and endurance and if you stay consistent, you will then be able to train like an elite athlete. I've seen so many people trying to do all of this crazy training stuff, and they get injured, it's really ridiculous! Everyone is always looking for the quick solution, fast results, the "hardcore" workout etc. But if you want the BEST results, you have to do things right, you have to be safe, you have to listen to your body. It's not about what you can do in a couple months, it's what you can do for the rest of your life!

Body Beast + P90X OCR Workout - Powerhouse Gym 

For the record, I want all of you reading this to know that I am a Full Time Beachbody Coach. I have been training with all of the most elite Beachbody Fitness programs since 2010. But I do know that Beachbody Fitness is not the only way to get fit and healthy, and definitely not the only way to train for an obstacle course race. What I am saying is that, this is how I train for an OCR, and I have had great results. No, I am no Hobie Call, but I am someone that just started running in 2011. I am also a Top 10% Finisher (sometimes 5% finisher), and a Top 3 AG finisher. I am by no means bragging about my accomplishments, but in order to give advice to people, I believe that it helps to have credibility. There are so many OCR Coaches, Personal Trainers, SGX Certified Trainers etc. who train people for races, but have not even achieved elite status, they have never won any races! So why would you even consider coaching from them? Now yes, they may know a thing or two about sports science, and that helps a ton, but if you know what you're talking about, why not be a product of the product and show people what you know?

Hobie Call and I - Superhero Scramble North FL 2013

I am a product of the product because I am loyal to my fitness programs, my shakeology nutrition, and I present my hard work at various obstacle course races. So the next time you start looking for someone to train you for a race, it's helps to find out what their race resume looks like. And they don't have to be a Hobie Call or anything like that, but I would seriously look for someone who is at least a Top 10% Finisher or a Top 10 AG (age group) Finisher. Because only they know how to make it to the top. They know what hard work is all about, they know a heck of a lot about not making excuses, and how to stay motivated. That's the kind of coach you want coaching you, do you agree?

I have been Obstacle Course Race Training with P90X, and other Beachbody Fitness programs since 2011. When I did my first Warrior Dash in the Carolinas, I was surprised of my fitness abilities because before that, I had already graduated from P90X and the Insanity Program. After the Warrior Dash, I found out that I needed to incorporate running into my workouts, and so I did. I few months after incorporating running into my P90X workouts, I did my first half marathon (I skipped the 5K and 10K's lol) and completed my first half with a time of 1:36.

Warrior Dash World Championship Qualified (2014)

18th Overall out of 250 at WD Chicago

I don't want this blog to turn out to be like a book lol, so I will just share with you some things that I do with P90X to help me train for obstacle race events:


- Weight Vest: I wear a weight vest (no more than 10-15lbs) when I do P90X Plyometrics, Asylum Vertical Plyo, and Trail Running after a workout. (ok, be smart people, if your goal is to lose weight, then you shouldn't be using a weight vest)

-  Sand Bag or Added Weight: In between P90X and Body Beast Strength sets, I pick up a sand bag or a dumbbell (whatever you have) and run for 25m or less. You can run up stairs, tread mill, neighborhood etc. I prefer anything that is not flat =).

- Spartan WOD: I normally do my P90X and Body Strength Workouts on Monday, Wednesdays, and Fridays. I do Insanity, Asylum, T25, Yoga and Spartan WOD's (choose one) on Tuesday, Thursday, and Saturdays. You have to listen to your body. Insanity workouts are #craycray, and so you can easily over train with such workouts. The Spartan WOD's can get crazy too, so just pick and choose based on how your body feels on that day.

 1st Place AG, 6th Overall - Superhero Scramble Miami (2013)

 Fueled by P90X and Shakeology

- Elevation Mask: I don't use this as much as I should, but I try to use this for all of my workouts (strength, cardio, running) especially a couple weeks leading up to a race. If you're training for a sea-level race, this will definitely give you the advantage. If you are from sea-level and training for a race with higher elevation, this will help as well, but keep in mind, you will be competing against locals who are already acclimated to the elevation. I would try to get to the race destination at least a week before race day.

- Outdoors: Take your P90X workouts outdoors, or your garage, or maybe even an open gym like a Crossfit Box. Use the workout sheets or P90X app. Obstacle Course Races are outdoor events, so the more you can get used to training outdoors, the better your body will adjust on race day. Plus, nature is beautiful, enjoy it!

- Running: I like to do my longer runs on my strength days (Mon, Wed, Fri), and shorter runs on my cardio days (Tues, Thurs, Sat).  My goal is to do at least 2 short runs, and 1 long run. I also enjoy doing sprints in between P90X and Body Beast sets if I am not doing burpees, but you can always alternate between the burpees and sprints. Try also doing Parachute Sprints in between sets, that's a good one, as if the strength workouts won't already kick your arse =) Running alone is just friggin boring! =)

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- Burpees: Sometimes I do a 1 minute "run in place" then 30 burpees after each P90X or Body Beast Strength Set. It's important to incorporate cardio into your strength workouts especially if you are training for OCR. Obstacle Course Racing is not just about obstacles, there is a lot of running and cardio involved, so make sure that you are doing this with your workouts.

- Watch the Videos: If you are just a beginner, and you are not familiar with the exercise movements, then it is always recommended that you watch the videos first before using the worksheets, and taking your workouts to the gym/outdoors etc. Once you understand doing the movements properly, then you don't need the videos. But I tell you what, the goal is always to try to keep up with them on the videos. Sometimes I workout without the videos, and it takes me double the time to complete the workout. So if you can finish the P90X workout in the same time frame from the videos, and do all the reps, that's when you know you're a beast!

- Nutrition: I am not a nutritionist, but what I do know is that if you want the best results, you have to focus on 80% nutrition (what your fuel your body with), and 20% fitness (how consistent you train). I know some athletes who don't really have good eating habits, and they claim that you don't need it. I think that's crap! It's not what you do these few months, it's what you do for life. Do you just want to be an athlete for a few months, or do you want to be an athlete for the rest of your life? I choose to be happy and healthy forever, and my Shakeology helps me with that.  It always has, and it always will. You don't have to drink Shakeology, although I highly recommend it, all you have to do is eat a clean as you can, and stick with it. Like anything, it's about consistency!

Try Shakeology Risk-Free - Click Here Now!

My favorite Beachbody Fitness Programs for OCR Training:
(I don't recommend hybrid workouts "combination of the workouts below" unless you have completed each program, or already at advanced fitness levels)
- P90X
- P90X2
- P90X3
- Body Beast
- Insanity
- Insanity Asylum
- Shakeology Superfoods
- PIYO

Insanity Asylum Outdoor Workout

So I hope this helps you understand how you can incorporate P90X into your Obstacle Course Race training program. I highly recommend that you consult your physician before trying any program, and as always, be safe and use proper form at all times. If you would like more information on my P90X Challenge Groups, message me and I'll be happy to get you started!

Related P90X and OCR Links:
- P90X Programs
- Body Beast Program 
- Crossfit versus P90X
- How to do P90X at the Gym
- My Obstacle Course Racing page
- OCRTube.com: a Social Network for OCR Athletes
- Free P90X and Body Beast Workout Sheets

I film OCR events as well, check out my YOUTUBE

  OCRTUBE.com - Focused on helping the sport of OCR grow!

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Body Beast Cardio Workout

I did Body Beast Cardio for the first time today, and I would have to say that it was a pretty darn good one! As a loyal Insanity and Insanity Asylum fanatic, I figured that this workout would be a piece of cake! Boy was I in for a surprise =). One of the best things that I enjoyed about this particular workout was the fact that weights were also incorporated. And trust me, you don't need a lot of weight because of the amount of reps that Sagi has you do with the exercises. I love the Body Beast strength workouts, and I have always ignored the cardio workout because I thought that it would be too easy lol. If you haven't tried it for the same reasons, then I highly recommend that you give it a shot, you will be in for a rude-awakening, I'm so glad that I did it! Thanks for a great workout Sagi.

Get the Body Beast Workout Sheets - Click Here! 

Length: 30 minutes
Equipment needed: Bench (optional), and weights

The WARM UP consisted of high knees, hip circles, reverse lunges, side squats, sumo squats, and some more high knees.

High Knees

MAIN WORKOUT:

Squat to Overhead Press + Hold - Do a squat press up for about 20 seconds, then hold in squat position for 10 seconds. Repeat 3X.

Toe Tap - Use a bench if you have one, if not, you could use anything such as a dumbbell, box, etc. The idea is to do them as fast as possible for about a minute.

Toe Taps

Squat to Jump Squat + Hold - Do two half squats with a vertical jump in between (20 sec), then hold a squat for 10 seconds. 3X

Squat to Jump Squat + Hold

Mountain Climber + Row + Plank - Start in plank with your dumbbells (If you use Bowflex Dumbbells, you will not be able to plank with your dumbbells, just put them aside), do mountain climbers (20 sec), then dumbbell row in plank position each side, then hold plank for 10 sec. Repeat 2X.

Sumo Squat + Hold - Do a sumo squats with a dumbbell for 20 secs, then hold it for 10 sec. Repeat 3X.

Weighted Burpee + Stretch - Jump back to a burpee (just to a plank position) with dumbbells, then go straight back up with dumbbells in hand. After 30 sec, you do opposite hand, opposite leg stretch. 2X.

 

Plyo Push Up + Hold - Do plyo push ups for 20 secs, then hold down for 10 secs. 3X

Sumo Jump - Do a sumo squat, jump in, jump out to sumo squat again for about a minute.

Squat to Upright Row + Hold - Squat with weights between your legs then go up to an upright row. Do that for 20 secs, then hold the last upright row for 10 secs. 3X

Alternating Lunge Jumps + Hold - Jump lunges switching legs for 20 secs, then hold down for 10 sec. 2X.

Plank Press Up + Hold - High to low plank for 20 secs, then hold low plank for 10 secs. 3X.

Plank, Twist, Sprint - Hold plank and bring knees to elbows (4 reps), then side to side plank twists (4 reps), then full on sprint for 20 secs. 3X.

Meet Singles into Bodybuilding

 

Cool Down: 2 minutes

Like I said, this workout really took me by surprise being that I do a lot of Insanity workouts. It's all about changing things up, and that's why all of the Beachbody Fitness Programs work so well, they work every part of your body, and are structured to make sure that you master the movements before going on to the next phase, which is what you want to do to help prevent injuries.

Finished my BEAST workout with my Shakeology, gotta have it!! =)

Keep it up guys! If you need some motivation and accountability, feel free to connect with me and make me your FREE Coach now!

Me and Sagi (Creator of Body Beast) at Coach Summit LV

For more information on Body Beast - Click Here Now! 

It's time to MAN UP, and HULK UP!