P90X3 - CVX Workout

Today's workout of the day was P90X3 - CVX. This was a BEAST workout that consisted of cardio while using a piece of weight. You can use any kind of weight from a dumbbell, basketball, medicine ball, sand bag (pancake) etc. Trust me when I tell you this, the weight does not have to be heavy at all, anywhere from 5lbs to 12lbs max. You laugh now, but I don't think anyone could do this 30 minute workout with a 12lb. weight without stopping! I did it with a 10lb dumbbell, and it was TOUGH!

This P90X3 CVX Workout is perfect for obstacle course race training because it's about high intensity cardio with weights, which is similar to running with sand bags, and buckets of rocks which is a typical obstacle at a Spartan Race. Whether you are training for a Spartan Race or a team challenge such as a Tough Mudder, this workout is something that you should incorporate. Heck, I highly recommend doing the whole 90 Day P90X3 program with some running, if you do, I promise you will see some great results as an athlete.

Now P90X3 is not only for athletes, it's for anyone who wants to get fit period. There are modifications provided, so it is suited for all fitness levels, although I would only recommend it for people who are at intermediate to advanced fitness levels. The less modifications that you use, the better results you will get.

Let's workout!

The Main Workout consists of 4 rounds, each round consisting of 3-4 exercises (about 1 min each) done 2X. 

Round 1: (2X)
- Press Jacks
- Atlas Twists
- March and Reach
- Break (only after 2x)

Press Jacks

Atlas Twists

March and Reach

Round 2: (2X)
- Traveling Tire Twist
- Frog Squat Reach
- Arc Press Lunge
- Break (only after 2X)

Traveling Tire Twist

Frog Squat Reach

 

Arc Press Lunge

Round 3: (2X)

- Hop Overs (no weight)

- Balance Pull Right

- Balance Pull Left

- Twist and Pivot

- Break (after 2x)

Hop Overs

Balance Pulls

Twist and Pivot

Round 4: (1X)
- Side Reach Jumps
- Crescent Chair
- Globe Squatters

- Burnout Round
20 seconds of each exercise in Round 4 fast! (1 min)

Side Reach Jumps

Crescent Chair (these really burn!)

Globe Sqautters

Cool Down Stretch (1 min)

Don't skip this!

After my P90X3 - CVX Workout, I did a 2.6 mile run around the neighborhood with my buddy Jeremy. Right after our workout, my mother had an awesome Seafood Dinner waiting for us =) It was delicious! Next time, come on over and join us =)

Cool Down Run

Dinner Time! =)

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The Art of Giving

I can remember at a very young age when I would give my seat to my mother at a social event, open the door for a stranger at a store, and sharing some cake with my brothers and sisters. These are among the things that we all probably did more than a few times in our life. As we got older, some of us continued doing these things, and then some of us continued to do even more. I think that I may be one of those people.

Born to Give!

It wasn't until I met my Coach a few years ago, and we attended this event hosted by Dani Johnson, who is an Industry Professional in the Network Marketing field. Her story was amazing in that she took a product that she didn't like from the back of her trunk, and turned it into a multimillion dollar business in only 2 years. So what does this have to do with anything, you ask? Well, she has the same exact personality as I do, and this is something that I learned at her event. Dani Johnson is the creator of GEMS. A program that helps people learn more about themselves, as well as the people around them. The better a person understands the type of person they are, and the different personalities that other people have, she knew that it would benefit their lives, and their businesses. This was the same system that she learned when she started her business as a single, homeless woman, and later became a self-made millionaire.

 My Coach and I

After attending the event, I found out that my GEM was a Pearl/Emerald. This personality trait describes me as someone who makes "helping people" a priority. People with the Pearl Personality Trait tend to do a lot of things for free such as volunteering, pro bono work, and just doing things for people that most people wouldn't. Most Pearls will help other people before helping themselves, and that is the only negative thing about being a Pearl. We, meaning I, tend to do just that, and in return it sometimes delays my productivity and my goals in life.

GEMS Mastery

 Order it

I am also an Emerald GEM, which means that I am motivated by facts and figures. This is more of my analytical side. So put these two gems together, one might say that I am one boring dude! =).

The Art of Giving is something that I feel that I have mastered, and I truly enjoy doing it. I am the type of person that loves to pay for everything, enjoys planning events, and strives to make everyone happy. But again, the downfall is doing it way too much that it doesn't benefit me at all. That might sound rude, the "benefiting" part. And I use to think the same way, but if you think about it, if I stopped thinking about myself, how could I help people. In order to help people, you have to learn to first help yourself.

I am a Full Time Beachbody Coach. As a Pearl/Emerald it's like paradise because Beachbody Coaching is all about helping people. The more I help people, the more I can have a better life for me, my daughter, and my family. But even in the world of Beachbody Coaching, it is possible to give way too much as well. I have learned through the years what to do, and what not to do. And it is still a challenge for me because I just love helping people. If I could just coach people for free and give them free fitness programs and nutrition supplements, that's what I would probably do, but I had to ask myself: how will I put my daughter through college? how will I provide for my daughter when she needs something? how can I help my family if they are going through financial times? how can I help people and charities around the world? how can I donate to my church?........... IF I CONTINUE TO PROVIDE MY SERVICES AND PRODUCTS FOR FREE??

 Beachbody Coaching is about "helping people"

My goals are huge! And there is nothing better than setting goals and accomplishing them. So if you're like me, then balancing the Art of Giving with the Art of Benefiting is the key. I know some people will say, "then you are not a true giver", and what I say to that is "then you don't undestand anything about loving yourself". If you truly want to help people in big numbers, you have to create wealth for yourself and you will then be able to help more people then you could ever imagine. It's ok if you want to think "small", that's up to you. But as for me, I have always been the type of person who loves making a huge impact. I don't have to be in the spotlight, but I want to help others be in the spotlight, if that makes sense. As someone who enjoys giving, I don't want to be limited on the amount of giving that I could do, so the only way for me to make that happen, is to also think about my needs, and my responsibilities as a father, and a coach. In order to perfect the Art of Giving, you have to also be successful in life. So I choose to be successful so that I can help others!

The Art of Giving Back

Scroll down and check out the "Art of Giving" Fitness Challenge!

Here are some of my goals and aspirations:

- Donate a million dollars to my church
- Travel "around the world" (literally) and help every country I set foot on by donating my time and money directly to select causes.
- Be remembered as a Philanthropist
- Help end the trend of obesity around the world.
- Help spread the word about Obstacle Course Racing for everyone
- Create a team of entrepreneurs who see my vision.
- To be the BEST father and inspiration to my daughter
- To help my family live their best life now!

 My daughter is the BEST thing that's ever happened to me!

True happiness is in helping people become better than they once were. There are so many poor souls out there who don't know what to do, they don't have anyone to help them, anyone to motivate them, anyone to help them seek their true potential in life. If you want to find true happiness, try helping people accomplish more than what you have, and you will be surprised what you will accomplish for yourself.

 For more information on Becoming a Beachbody Coach - Click here!

Take the "ART OF GIVING" Fitness Challenge: (a Philanthropy Focused Project)

What is it?
It's a chance for you to get in the BEST shape of your life while also giving back to a charity of your choice!

How does it work?
Fill out the Free Fitness Program Assessment here! I will reply (within 24-48 hours) with some Fitness Challenge Pack options based on your goals. Simply choose the Challenge Pack that best suits your lifestyle, and let me know which charity you would like to give back to. Anywhere from $20-$50 will be donated on your behalf, receipt will be emailed to you for confirmation.

What happens after that?
I will add you to my exclusive Online Challenge Group to help your get the best results with your challenge!

Coach Arnel
Feel free to connect with me on FACEBOOK here!


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Spartan 300 Workout - Mississippi 2014

My brother and I met up with some friends and attended the Spartan 300 Workout in Gulfport Mississippi yesterday. This was the third Spartan 300 Workout that I've attended, and all of them did not disappoint. Hosted by Spartan Race, the Spartan Workout Tour provides people with the opportunity to get a taste of what it takes to train for an upcoming Spartan Race, as well as what to expect during race conditions. The workouts are led by actual elite Spartan Racers, SGX Certified Instructors, and local fitness professionals who assist in promoting upcoming Spartan Races.

Every workout during the Spartan Workout Tour is absolutely FREE, and you will also get a cool "I'm Training for a Spartan Race T-Shirt".  Be prepared for a two hour workout! =)

Spartan 300 Workout - Tampa FL.

The Spartan 300 Workout in Mississippi was hosted at Jones Park in Gulfport, MS. The beach terrain made it a lot more challenging, especially for the running, but that's what Spartan Race is all about right? If it doesn't challenge you, it won't change you!

 Lead by Spartan Racer Andi Hardy

The WARM UP started off with running in place, jumping jacks, and high knees followed by a nice stretch.

Stretch

Following the stretch, Andi proceeded to assist the group with giving some great tutorials about the exercises for the MAIN WORKOUT which consisted of a lot of squats, run in place, push ups, lunges, and of course BURPEES!

Burpees

Burpees

More burpees! 

Push Ups

Squats

Lunges

Side Plank

We also did some sprints on the beach. Some people chose to go barefoot, but for me, I choose to train with my shoes on no matter what. Let's face it, you will never do a Spartan Race barefoot, it's just not safe! Get used to training with shoes even in the water, beach etc. because during a Spartan Race, you'll have to deal with it. #SpartanUp

Beach Sprints

You wouldn't take your shoes off during a Spartan Race, why take them off when you're training!

We also did some "teamwork" exercises which we were instructed to work as a team by running back and forth to the water, grab as much beach sand as you can, run back to your group area, and build a sand castle. The goal was to build the biggest sand castle. And of course we had to do some burpees in between =).  

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Working as a TEAM

With the Bandit Crossfit Spartan Chics!

And then after nearly two hours, it was time to stretch. Another great Spartan 300 Workout in the books!

Cool Down Stretch

Feeling accomplished - (Me, Jeremy, and my brother Fermin)

Thanks to Andi Hardy for the BEAST workout!

If you would like more information on the Spartan Workout Tour, click here! It's a great way to start training for a Spartan Race. Join OCRTUBE.com, the largest OCR (Obstacle Course Racing) community online. Meet and connect with other OCR athletes, join or create a team, post and upload your race videos and photos, and help the sport of the OCR grow.

Spartan 300 Workout - Mississippi 2014

After the workout, my brother and I decided to do some Long Boarding around Jones Park. It's always great to soak in the sights from a place you rarely visit, so we took advantage of it and enjoyed some Mississippi "beach life", before heading back to Florida.

Cruising around Gulfport Beach, MS

Beachbody Life!

See you at the next Spartan Race!

Coach Arnel is a Full Time Star Diamond Beachbody Coach, OCR Athlete, Adventure Traveler, and Proud Father.  Find out more about me here!


Related links:
- Obstacle Course Racing
- OCRTube.com
- Coach Arnel Banawa's OCR Video Channel
- Free Fitness Assessment
- Become a Beachbody Coach
- Obstacle Course Race Training with P90X


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How I Train With A Weight Vest

There are plenty of ways to use a weight vest when you are training. It all depends on what you are training for, as well as what your overall goals are. I mostly train for Obstacle Course Racing, and I also prefer using Beachbody Fitness Programs. As an athlete, cross-training is always a must, so I also incorporate Spartan WOD's, Running, Mountain Biking, and some Crossfit Endurance.

LIVE Insanity Workout with Weight Vest

I am currently training with a weight vest from ZFO Sports. I chose this vest because it fit snug to my body, which is very important. It can get really annoying when you are running and the vest is moving all over the place. I am also looking at investing in another weight vest from Hyper Wear. I have heard a lot of good things about them from other OCR (obstacle course racing) athletes. I'll post a review on that purchase later.

Check out Hyper Wear Weight Vests

So as I mentioned before, I mainly use a weight vest when training for an upcoming obstacle course race such as a Spartan Race, or a Superhero Scramble. Being from Florida, we don't have any mountains, and the only way that I can really condition my legs is to climb stairs, do high percentage incline running on a tread mill, and some hill sprints (when I can find them). When I do these exercises, I use a weight vest for the added challenge. I've been traveling a lot lately, so I have been fortunate enough to train on some real mountains. I really love Colorado (Colorado Springs area), and one of my favorites places to train is in Las Vegas at this place called Exploration Peak Park.

Running with Weight Vest

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Being from sea-level, it is always a challenge when I am doing a mountain race. It's not so much the climbing that get's me, it's going down! It kills my knees. So training safely with a weight vest has made my knees much stronger. The elevation is another factor in mountain races, so I also try to train with an elevation mask.


Here are the typical questions on How I Train With A Weight Vest:

How much weight do you use for your weight vest?
I use no more than 12-15lbs when I train. My goal is to add strength and endurance, not to bulk up.

When do you use a weight vest during your training?
I mostly use it for my plyometric workouts such as Insanity Asylum Vertical Plyo and P90X Plyometrics or other similar workouts from the Elite Beachbody line. I also run, do burpees, and pull ups with my weight vest. 

Do you use any other weights when training with a weight vest?
Yes, I will sometimes use a homemade sand bag, dumbbells and/or kettle bells. Typical exercises would be running with two dumbbells on each side, or sand bag on shoulder, and doing squats with sand bag etc. Try doing the Insanity Power Legs workout with a weight vest, as if doing it without a vest isn't hard enough =).

Asylum Vertical Plyo with Weight Vest

Who should use a weight vest for training?
This all depends on the goals of the individual. Bottom line, if you are trying to lose weight, it's not a good idea to use a weight vest for training (my opinion). Weight vest training is used by athletes, law enforcement, military, as well as body builders. Most weight vests have adjustable weights so you can add or drop weight according to your specific goals.

Final words:
When you begin training with a weight vest, start with light weight and give your body a chance to adjust to the weight. If you add too much weight in the very beginning, there will be a good chance that you might injure yourself. Be smart, listen to your body, and quit trying to be like what you see on TV, and in the media. You will never be a beast if you injure yourself, so take it easy, and work your way up to a weight that you can handle, and go from there.

As with anything, it is always wise to consult your physician before trying any fitness program or product. Happy training!


Coach Arnel

  30 Burpess with Weight Vest

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