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)

Get the BEST Meal Management System here! - 6 Pack Bags!

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!