LIVE Insanity Workout - Pensacola, FL

Tonight I attended my brother Fermin Banawa's LIVE Insanity Class at Omni Fitness in Pensacola, FL. This was my 3rd class with my brother, and as always, he kicks my ass every single time! =) My brother Fermin is a Diamond Beachbody Coach, as well as part of the Insanity Certified Pro Team, and he really brings on the energy! If you are ever in the Pensacola area, I highly recommend that you check out his very up-beat Insanity Classes, I promise you that it will be a butt-kicker! He also hosts FREE group workouts at  Pensacola Fit Club with his wife Jasmine Banawa, who is also an Insanity Certified Instructor and Beachbody Coach. Keep checking the workout schedule for Pensacola Fit Club, as Coach Jasmine will be hosting some LIVE PIYO classes very soon!

Here is the LIVE Insanity Workout that I survived =) - (Round 5 Workout Class)

Warm Up: (30 sec. each exercise, 3X)
- Jog
- Mummy Kicks
- Football Sprints
- Over the River Hops
- Power Squats
- Butt Kicks

Mummy Kicks

Power Squats

Football Sprints

Dynamic Stretch Time!

High Lunge/Lift and Lower Heal (1 of 5 stretch exercises)

Block 1: (30 sec. each exercise, 3X)
This block focuses on endurance and plyometrics.
- Vertical Jumps
- Power Lunges
- Scissor Jumps
- X Jumps
- Recovery
*Power Move - Hi Hook/Lo Hook/Power Jumps  (1 min. after last round of block 1)

Vertical Jumps

Power Lunges

Scissor Jumps

Hi Hook/Lo Hook/Power Jumps (Power Move)

 
Block 2: (30 sec. each exercise, 3X)
This block focuses on strength and balance.
- Plank Shoulder Tap
- Push Ups/In and Out Abs
- Squats
- Plank Punches
- Recovery
*Power Move - Side Push Ups (1 min. after last round of block 2)

Push Ups/In and Out Abs

Farting around when we're supposed to do SQUATS =)

Plank Punches

Block 3: (30 sec. each exercise, 3X)
This block focuses on agility and coordination.
- Log Jump
- Kick Step Back Right
- Rotational Jumps
- Kick Step Back Left
- Recovery
*Power Move - Full Body Drill (1 min. after last round of block 3)

Kick Step Back Right

Rotational Jumps (This was BRUTAL)

Rotational Jumps (Dayum LOL)

Power Move - Full Body Drills (above)

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Abs and Core: (what I hate the most, but what I need the most)

1 minute each exercise!!!!!!!!!! Shaun T said that I can punch his face, just as long as I keep my core tight =)

- Belt Kicks

- Slow Tuck Jumps

- Slow High/Knee Twists

- Hammer Kicks

- Low Plank Hop

- Core Abduction

- C Sit Hold, Feet Lifted

- Hi Plank Tuck/Lo Plank Tuck

 Get Insanity Certified!

 Slow Tuck Jumps

Hammer Kicks

C Sit Hold - "Ok really, as if my body was meant for this" =)

Cool Down Stretch!!! Yes, I'll take that stretcher please, thanks so much! =)

Best part of the workout! =) 

So there you have it! Insanity never gets easier, you just get better =)  The key to Insanity is to go at your own pace, breathe, take your breaks, and never give up!  Need MOTIVATION? I have Online Insanity Challenge Groups forming now! Message me and let's get the party started!

LIVE Insanity Workout - Omni Fitness, Pensacola FL.

For more information about the Insanity Program - click here!

Related links:
- Check out LIVE Insanity Classes in Pensacola
- Pensacola Fit Club
- Connect with Coach Fermin Banawa
- Connect with Coach Jasmine Banawa


Take the Insanity Challenge!

Body Beast Bulk Shoulders and X3 Ab Ripper

So this blog post was from yesterday's workout. It was a late one, and I started falling asleep while I was uploading the photos to my blog, so I am day late and a dollar short! =). Whatcha gonna do right? =)

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Body Beast Bulk Shoulders was a great workout, and being that I love working out my shoulders, it made the workout pretty fun. Now as you know, the only way that you can get the best results physically, is when you are working on the exercises that you are not good at, you know, the ones you say "I really suck at those", and I will be the first one to tell you that I am terrible at yoga, stretching, and core workouts, such as abs and back core. So to balance my workout last night, I decided to end my Body Beast workout with P90X3 Ab Ripper, and don't laugh when I tell you this, but I was crying during the workout because it royally kicked by butt so bad! Remember this, if you want the best results, and you want to see big physical changes in your body, you have to be willing to do things that you don't like doing. You have to do the exercises that you are not good at, and more importantly, you have to change what you are feeding your body. Once you do that, trust me when I say this, you will not want to look back! And it won't just be about the physical changes that you are making, it will also impact your mind. It's not about a 90 day program, it's a LIFESTYLE!

So let's get it on!

You can get the Body Beast Workout Sheets here! 

WARM UP!

When doing a Body Beast Workout, you will go from one exercise to the next, then repeat until all reps are complete before going into the next set (round). For example, you will do a Lateral Raise for 15 reps, then go to the Arnold Press for 15 reps. After that you repeat the Lateral Raise for 12 reps and so on. 

SUPER SET:
- Lateral Raise, 15/12/8/
- Arnold Press, 15/12/8/8 (drop set)

 Arnold Press

Arnold Press

Lateral Raise

PROGRESSIVE SET:
- Upright Row, 15/12/8/8/12/15 (reps)

Suggestion:  Pick a weight that you can do for the whole set, don't get cocky! Cockiness doesn't get results, proper form and completion of the full set does!

Upright Row

Upright Row

SUPER SET:
- Alt. Front Raise, 15/12/8
- Plate Twist-Twist, 10/10/10

If you've never done this workout before, you will be surprised what you can accomplish with light weights! Bulking is not all about heavy weight, so get over it! =)

Alt. Front Lateral Raise

Plate Twist-Twist

PROGRESSIVE SET:
- Reverse Fly, 15/12/8/8/12/15

SUPER SET:
- Superman Stretch, 10/10
- Plank Twist-Twist, 30 sec/30 sec

Now it's time for P90X3 Ab Ripper! Holy Shitake Mushrooms!! =) I was glad to know that this abs/core workout was not 30 minutes like the rest of the X3 workouts, and now I know why! It's murderous =)

Tin Man Windmill

Tin Man Windmill

C-Y Reach

Sphinx Crunch Hold

X3 Ab Ripper Movement List: (15 minutes)
- Tin Man Windmill
- Dolphin Hops (talking about what I really suck at lol)
- C Y Reach
- Sphinx Crunch Hold
- 5 Way Abrinome
- Hip Drop Twist: Right
- Hip Drop Twist: Left
- Bridge Burners
- Speed Bike
- Burnout

COOL DOWN

And that's it guys! That was my BEAST Shoulders and Abs workout in less than an hour! Wanna workout with me? Check out my Free Online Fit Club, click here! I also do one on one workouts in my Online Challenge Groups, message me! =)

Get more information about P90X3 - click here!

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

PERSONAL TRAINING VS. BEACHBODY COACHING

It is clear that a number of people are now shifting towards changing their lifestyles and this is in regards to healthy eating together with routine exercises. Because of the positive results they experience, some usually become personal trainers or Beachbody Coaches. In looking at the two, it is seen that to be a personal trainer, you need to first acquire certification that will in turn give you the mandate to work as one. Many institutions are known to offer this type of certification and the truth is, it will generally cost you several thousands of dollars to acquire it. After getting it, you will then be required to spend many hours in the gym and this is because you will be constantly training people who are scheduled to come in or the walk ins. Apart from this, you will also be pressured into getting new clients since the gym has to be in business and this means having its doors open. As a personal trainer, you may or may not make a decent living and this is because it all depends on the number of people who are walking into your gym. And if you own your own studio, your expenses are even greater.

Compensation in Fitness by a Certified Personal Trainer and Beachbody Coach

Average Personal Trainer Salary - ACE Certification

Well, there is another option and it is to become a Beachbody Coach. Becoming one actually costs very little and making a huge difference in regards to people’s health is easy and this is because you get to coach people on the various fitness programs. This is by helping them change their lives for the better which is by giving them tips that will enable them to stay in good shape together with following a healthy lifestyle. 

Potential Yearly Earnings for a Beachbody Coach (2010)

As a Beachbody coach, you can also work in the comfort of your home and this is through your PC or laptop. Creating a facebook page and actually posting motivational and inspirational comments together with fitness modules or tricks to get in shape will actually ensure that you have a large following of people who are in favor of being fit. With this large following, you are more than capable of establishing yourself and this is by making your name known. This means that your income is not really finite but wide open to build wealth and it also ensures that you do not spend hours and hours of your life in a gym. So, why not become a Beachbody Coach today and enjoy the benefits!

Are you a Personal Trainer? Contact me and I can show you how to leverage your income with a Beachbody Coaching Business, and create passive residual income. It's truly a WIN/WIN.

Working out with 10,000 Beachbody Coaches - Coach Summit Las Vegas!

For more information on Beachbody Coaching - Click here! 

Get P90X Certified - Teach P90X anywhere!

3 of the COOLEST Shakeology Recipes for the SUMMER!

I just left LAS VEGAS, and it was super hot! I arrived in Florida a few days ago, and it's HUMID HOT! So what do you do when you feel like you are right next to an erupting volcano? You blend up some Summer Shakeology recipes to cool you down, that's what you do! Or at least that's what I would do =).

These three recipes will keep you cool, fill you up with the best super food nutrients that your body craves, help you gain natural energy, and help you stay fit and healthy! If you're down for that, then what are you waiting for, start blending!

Grapefruit Delight, Kiwilicious, and Strawberry Lemonade

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Grapefruit Delight: (far left)
- 6 oz Grapefruit juice (fresh is best)
- 2 to 4 oz water (depending on your taste)
- 1 scoop Tropical Strawberry Shakeology
- 4 cubes ice
- Blend
- Grapefruit slice to get a fancy garnish!

The Kiwilicious: (middle)
- 1/2 scoop Tropical Shakeology
- 1/2 scoop Greenberry Shakeology
- 1 cup water
- 1/2 cup watermelon chunks
- 1 kiwi (peeled of course)
- ice to taste
- Blend away
- Kiwi garnish to show off to your friends =)

Strawberry Lemonade: (right)
- 1 serving Strawberry Shakeology
- 1 cup water or non-dairy milk
- 1 whole lemon (juiced)
- 1 tsp. pure maple syrup (yummy)
 For the best taste, use a blender and add some ice. The more ice, the thicker it will get. Feel free to use any kind of milk or milk substitute (almond, coconut milk, rice etc.) the more milk, the creamier it gets! Enjoy it to the fullest =) 

What can Shakeology do for you?


Oh look!!! It's me and Darin Olien, the Co-Creator of Shakeology! He travels the globe searching for only the finest ingredients for Shakeology!

Darin Olien and I at Coach Summit Las Vegas!

Start a Fitness Journey with Shakeology - Get a Free Fitness Assessment now, click here!

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For more recipes, click here!

P90X - Shoulders and Arms + Ab Ripper X

Today I decided to do some P90X - just straight up lifting because I got my butt handed to me last night with my Insanity Max Interval Circuit workout, I totally forgot how long that workout was (59 minutes!).

Tomorrow I will be leaving Tampa and won't be back again until sometime in August, so I had to make sure to get another workout in at Powerhouse Gym in downtown Tampa, which in my opinion, is the BEST gym ever! I ended up doing P90X Shoulders and Arms along with ARX (Ab Ripper X), one of my favorite workouts within the P90X Classic program. I remember doing P90X for the first time back in September of 2010, and it is still a BEAST workout, just like it was back then! Maybe that's why I am so addicted to this extreme program, because it continues to challenge me in more way then one.

So without further ado, let's get into the workout!

As always, make sure that you get your WARM UP in, if you are at the gym, you can get on the treadmill and do a light job, and some nice ballistic stretches just to get the body ready. The workout consists of 5 rounds of 3 exercises (3 exercises performed 2X).

You can get the P90X Workout Sheets here! 

First Round:
- Alternating Shoulder Press
- In and Out Bicep Curls
- Two-Arm Tricep Kickbacks
Repeat

Alternating Shoulder Press

In and Out Bicep Curls

Two Arm Tricep Kick Backs

Second Round:
- Deep Swimmer Presses
- Full Supination Concentration Curls
- Chair Dips
Repeat

Deep Swimmer Press

Full Supination Concentration Curls

Dips on Plyo Box

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Third Round:
- Upright Rows
- Static Arm Curls
- Flip Grip Twist Tricep Kick Backs
Repeat

Upright Rows

Fourth Round:
- Seated Two Angle Shoulder Flys
- Crouching Cohen Curls
- Lying Down Tricep Extensions
Repeat

Seated Two Angle Shoulder Flys (on stability ball)

Crouching Cohen Curls

Tricep Extensions on Stability Ball

Fifth Round: (Bonus Round)
- In and Out Straight Arm Shoulder Flys
- Congdon Curls
- Side Tri Rise
Repeat

In and Out Straight Arm Shoulder Flys

Side Tri Rise

Right after my P90X Shoulders and Arms workout, I went straight into Ab Ripper X! As always, ARX always kicks my butt, I think my abs started cramping up LOL, at any rate, I finished strong!

Seated Crunchy Frog (ARX)

I finished off with a quick cool down on a Spin Bike and cycled for about 10 minutes, and that was it, DONE! =) It's SHAKEOLOGY TIME!

If you are ever in the Tampa area, make sure that you make a point and visit the Powerhouse Gym Downtown, you will not be disappointed, I promise!  Until then, join me for one of my upcoming Online P90X Challenge Groups. I have challenges beginning every Monday! For a FREE Fitness Assessment - click here now!

For more information on P90X Programs - Click here!

Take the P90X Challenge - Get RIPPED in 90 Days!