We have a new WOW, Workout of the Week. It is called “Bleacher Blast” because it’s done on bleacher seats. It’s great for burning fat, getting your cardio done in a fast-moving, high jumping fun way, and even tightening your glutes and lower abs.
Check it out in the always free Premium Section for the full HD video.
Here’s the preview video in Youtube:
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So this is the latest fitness gadget they have at Target. As you may know, I am always looking to see what’s going on in the fitness industry—whether it be legit, false, serious, or funny. I just like to know who’s making money on what.
This is what I found while walking around aimlessly the other day, as I usually do on a weekday night. : /
I immediately noticed something was wrong—something didn’t jive.
I’ve seen other pushup contraptions that add resistance to “the holy pushup” by holding you down, and you push upward against the resistance. They would be similar to your significant other sitting on your back while you were doing pushups. Harder to lift yourself, right?
Well this one didn’t seem to be right, even at first glance. Upon further inspection, I figured out that it works by pushing you up by the chest as you push down with your arms. Now, you would think it’s simply pushing your body up by using your own force via your arms and chest power, but there are actual resistance bands down there. So, as you push yourself up, the pad automatically rises, stretching the bands, making it more difficult to press down on the handles.
You PUSH DOWN on the handles with this device as opposed to pushing down on Earth and lifting YOURSELF up away from the planet as with a regular pushup. So with this device are you still doing a pushup? Are you pushing yourself up? Well, yes. Yes you are. That pad aint going up without you pushing down on those handles. And if the pad doesn’t go up, your ass aint going up either!
As Rocket Fitness says in their infomercial, it “supports bodyweight up to 78%” and in their video:
“Hard to do pushups without support? Well no more! The Pushup-Pump makes them easy!”AHA! Busted! So there you go! Those metal arms lift your body by adding leverage to make it easier to do pushups if you find them too difficult. Then why the resistance bands? Well they make it a bit harder than if you were using this device with no bands. But both with and without resistance bands is EASIER and therefore LESS EFFECTIVE than doing a normal pushup on the floor without the $100 gadget.
There are so many pushup variations and ways to make them easier and harder on their own with no equipment that you really do not need any device. If you really want to add resistance to a regular pushup, you want to make it harder to lift yourself up, not add something that helps lift you up.
It’s the best way to add resistance to your pushups. You can finish your set of pushups, get up and do weighted pull ups in the blink of an eye for some killer antagonistic super sets!
After that, I’d do some weighted squat jumps, then sit-ups, then… you get the picture.
They range from the $30 lighter vests to real heavy ones. I would recommend you try doing some pushups with a child on your back that weighs around 20-30 pounds to see how that feels so you can know how heavy of a vest to buy.
Or if you aren’t in the habit of conducting experiments using your kids, then maybe a backpack worn backward with something heavy in it.
But a vest is best since you won’t be able to jump or do situps with a heavy backpack because it doesn’t grip tight on your body.
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The 10in30 Supernovem is a fat burning, muscle building, whole body workout that’s designed to challenge and push you to the limit. Novem means 9 in Latin, and that’s why it’s called the 10in30 Supernovem. It uses 9 exercises to target your entire body , especially your core! All you need is a pair of light dumbbells.
It’s great because I do the workout right along with you so you can use the video as a timer, to reference each exercise and to check your form.
You don’t have to worry about keeping track of which set or how many reps you’re on since the exercises and current rep count are all shouted out. The rest periods are timed in realtime so you don’t have to worry about resting too much or not enough, and it has a pumping soundtrack with original, high energy songs !
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Yes ladies and gentlemen, this warrants at least one exclamation mark, but two isn’t overkill. I’m really excited about this week’s Workout of the Week and Exercise of the Week.
This week’s WOW is “Shoulder Poppers” and the EOW is “Straight Arm Pullups”!
“Shoulder Poppers” is a workout which is meant to POP YOUR SHOULDER! OK, not in the sense that you may imagine, but it’s meant to work your delts in ways you haven’t worked them before. It is not a delt-only workout—you will do three exercises mixed with two plyo-cardio breaks to work your legs and butt, biceps, triceps, core, traps, back, and you will burn fat due to working so many muscle groups with explosive reps.
“Straight Arm Pull Ups” is one of my favorite ways to make my lats EXPLODE. I like being able to feel them with my arms when I’m walking! Try these and you’ll see.
You can see them both in the Premium section, Workout of the Week and Exercise of the Week.
CHEERS!
bench press not necessary
Everyone blabs about how the bench press is the god of chest exercises, but there are so many other ways to build an impressive chest.
I happen to prefer 2 exercises over bench press. Those that have been here a while may have heard me mention the first one, DEEP PUSHUPS, quite a few times.
The second is a press/fly hybrid exercise I created that’s performed on the cables. I call it
THE DOUBLE EYE PUNCH!
It is similar to using free weights in that there is no predetermined path, so your range of motion is completely unrestricted. This means that you use your stabilizer muscles just like you do with free weights. The difference is that you won’t kill yourself with cables. Although I bet some of us may find a way.
You stand with the cables at shoulder height, and if you can control the width like you can with the incredibly awesome Freemotion Cable machines, set it so that they are kind of wide, like 10 inches outside of your shoulders. Keep your elbows close to your body to prevent the very common shoulder strain or injuries.
Bring the cables forward by pushing just like you would with any of the chest press exercises, but at the same time, ADDUCT your arms, meaning; bring them in toward your center so they meet and greet each other. “Hello, left.” “Hello, right.”
Your thumbs should be pointed toward the floor as if your are double-punching someone in both of his eyes. Your arms will be almost fully extended at the elbow, with only a slight bend. You don’t need to lock them in place because there is no point to that unless you’re interested in fugging up your joints.
Now comes the beauty of my madness. Once they meet each other in front of you, and after the proper formalities have been exchanged, take a deep breath and then as you exhale, ROTATE THE BAD BOYS outward so that your thumbs end up on the outside, fingers up. REALLY CRUNCH THAT SHIT!
Again, exhale as you are crunching and be sure you are not lowering your arms. Keep them at face level. Remember, you’re punching someone on both of his eyes and it would be wrong if that person was smaller than you.
Hold it for 2 seconds as you exhale and keep them TOUCHING. Now, un-rotate as you return them to the start position while inhaling.
Keep these pretty heavy so that you fail at 6-8. This way, you can build a chest that will scare the children or turn the girls on, depending on where you like to walk around shirtless. Three to four sets should suffice.
Hi friends, relatives, and partners in crime. This is a news update to inform you that we have a new WoW, and a new Eow (Workout of the Week and Exercise of the Week! These are actually last week’s entries so look out for yet another two in the following days. They took a bit longer because the WoW has a REALTIME video just like the 12 Minute HIIT so there were a few extra days of production.
The Workout of the Week is a dandy of a workout that will make you say nasty things about me. That’s OK. I can take it. You’ll feel better afterward and will end up thanking me. Or not. Who cares? The certain thing is that it will definitely give you a great challenge and do its job of confusing your muscles, killing workout boredom, and burn your unwanted fat while building you some muscle!
Workout of the Week: The 10in30 Supernovem!
An insane circuit of 9 back to back, full body exercises that you perform in a pyramid of reps starting with just 1 rep of each. Try to get through the whole workout, only resting at the end of each set!
Exercise of the Week: Swinging Leg Lifts!
You may have heard me rave about how hanging leg lifts are one of the best ab exercises. Well these are a variation of them which allows you to do more, thus burning more fat. See the video for inspiration!
Hello boys and girls, men, women, and everything in between! BUM here, with an announcement that we have the very first Workout of the Week (WoW)!
It is one of my favorite ways to blast the hell out of my upper arms when my usual gym routine is starting to get boring. It uses my beloved Jungle Gym and it absolutely MASSACRES my biceps and tricep. This homicide occurs because of the insane amount of drop sets (back to back sets with slightly lower resistance with no rest in between).
Then, after a brief rest period, we turn that sh!t up with a 10in30 coined workout method:
SUPER-DROP-SETS! These are even better than drop sets because they incorporate alternating opposite muscle exercises while simultaneously dropping resistance to max-out repeatedly.
HOW TO DO IT. Get a suspension trainer like my Jungle Gym and go to:
https://10in30.com/10-in-30-premium/workout-of-the-week/666-bicep-tricep-massacre/
for a motivational video on how to be like Jason from Friday the 13th, and go after your biceps and triceps with RECKLESS ABANDON.
YOU MAY BE EAGER to start your new exercise program now that the new year has begun. Maybe a little too eager. There’s a saying I keep repeating in my blog, Twitter, and everywhere:
CONSISTENCY TRUMPS INTENSITY
If you work out super hard, wake up super early (earlier than you’re used to), cut your calories like if you’re some kind of prisoner in a foreign jail, and do other ungodly things, you might burn out like everyone else does with their fitness resolutions.
The key is to make it sustainable. Not saying to take it super easy either. Just make it a gradual change in your lifestyle so that no part of it is too much of a shock. If you’re already used to working out regularly, then you may be able to start off with a bang and keep it that way, but if you’re used to exercising moderately “every once in a while”, don’t suddenly start your 2hr sessions every day at 5am if you don’t normally wake up at that time. You’ll shoot yourself in the foot.
If you want to cut calories to lose 10 lbs in 30 days, I suggest you do so at the rate of 100-200 calories a day for the first week, then decrease another 100-200 the next week and so on until you get to your goal.
THE ONLY WAY to lose weight is to cut calories so that you have a deficit, meaning you’re burning more than you are consuming. You can eat less, work out more, or combine both. Either way, at the end of the day your calorie intake will be less than what you’re now having.
HOWEVER, despite the name of this site being Lose 10 lbs in 30 Days, we really are talking about losing 10 lbs of FAT. <– This is what you’re really trying to get rid of. If you simply say you want to lose 10 lbs, you are not being focused enough. You want to keep firm muscle, in fact MAKE firm muscle and get rid of soft, squishy, useless, body-warping excess fat.
Therefore, you should not run.
Ok, i may have exaggerated but it was to get your attention. You should not exclusively run. You NEED to lift weights so that you build and maintain muscle. You know why? Because having muscle on your body will help you burn fat all on it’s own. Your body burns fat in order to fuel the muscles that it’s trying to keep. That’s why a consistent program of cardio combined with weight training will be the FASTEST WAY to burn fat—specifically 10 lbs in 30 days.
“But what happens after the 30 days?” asks Biff. (Biff has a lot of questions) You do another month to lose another 10 lbs. if that’s what you want. If you are ok with your results or are getting too skinny and would rather put on muscle then switch to a muscle making workout program and maybe raise your calories a bit so that you are no longer in a deficit. You may not necessarily want an excess of calories since that will make you gain weight, so you balance it out and adjust accordingly.
“How do you know how much you’re eating in the first place??” Well, Biff, you should be eating for sustenance, not for pleasure. This will make it easy to measure how many calories you’re eating since all meals will be planned. You no longer will decide what you’re going to eat 15 minutes before you actually eat it. You should make your meals so you can control carbs, protein, and especially salt.
Healthy food can be delicious too.
And eat basic meals. Not every meal has to be the GRAND FREAKING MEAL worthy of Facebook pics, you know. Save that for the weekend when you go out on dates.
Shock? Are you out of here? Ok bye, no problem. It’s ok if you love to eat. You just have to decide what you want more:
Seriously, it’s your choice and both are ok with me. Maybe you’ve been living the “eat what you want so it benefits your taste buds” lifestyle for years already.
Don’t you want to give the “eat what your body needs and what will make you look hot in a bathing suit” lifestyle this year? It’s only one year. I promise you’ll like it more.
Don’t worry, you can have a cheat day once a week. You’ll look forward to it and will enjoy the heck out of it because you worked so hard to deserve it. Much better than if you do nothing to help your body, and still eat crap every single day. That does not sound appealing, does it?
Ok, I’m done. The lesson is to do one hour of exercise where you really push it every day, cut your calories by a little every week, and plan your meals. Keep it simple. Don’t make yourself leave work at a specific time every day, running out of the office, pissing off the boss, driving like a maniac for 15 miles to make it to a class. Make your life convenient and simple so you can sustain it from now on. You’ll love it and you’ll love the new you.
– BUM
10in30.com
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