The FBS09 Workshop That Never Happened…Until Now

Hey Bedros,

This is one of my favorite types of workouts. It’s 6 exercises at 3-4 sets per exercise and should take you no longer than 20-30 minutes. All movements are compound, using free weights, super-setting the upper and lower body. I would definitely consider this particular workout advanced but the beauty of the concept is you can make these workouts as basic as needed depending on your clients skill level.

So without further ado:

Combo #1:

*Step-up (knee High) to Reverse Lung

*Underhanded Dead Lift with Row at the bottom of the movement

Combo #2:

*Squat Thrust with a Push-Up

*DB or Bar Squat w/ Up-Right Row

Combo #3:

*Squat with a Push Press

*BW Pull-Ups

Hope you enjoy

Thanks for everything!

Michael Hamlin
Atlanta, Ga.

30 minute High Intensity Training (HIT) garage workout:

Pre-exhaustion arm routine push/pull(based on equipment I see in the video):

DB Bicep curl- 1 x 8-12 reps
Body weight chins- 1 x 8-12
Cable tricep pressdowns-1 x 8-12
Body weight push up-1 x 25
DB (or kettle bell) unilateral bent over rows-1 x 8-2
Cable chest fly-1 x 8-12
DB Bench press-1 x 8-12
Body weight plank-hold for time to fatigue
DB or KB Straight leg deadlift-1 x 8-12
DB or KB Squat-1 x 20

Full body routine. Move quickly between exercises. Perform each set with slow controlled reps to muscular fatigue. Check your heart rate when you are done!

Chris Lutz-Master Trainer
http://www.spartatraining.net

Hey Bedros! Lookin good in your workout….definately harry legs lol. What are your fitness goals for the workout? Any particular milestones to achieve? Or do you just wanna great workout that will boost energy, strength, stamina and endurance all while leaning you out? I will definately be shooting a video very soon…As soon as I open the doors to my new studio… Might just send in one (of course I will) from the fit body bood camp I’m starting June 1st in Woodinville!
Thanks to you and Steve for “project x”. It’s awesome!

Bedros

I had no idea your legs were so “Wolfy”. From all the years of the shaved head, perhaps it relocated

Good pointers on Kettlebell exercises…. trainers need to get certified before training clients with kettlebells.
Here’s a simple routine I use with beginners, dumbells can be used when needed, although Kettlebells will give you a better workout:

Simple Routine- 30 seconds on each, with 30 seconds rest.
1. DOUBLE ARM SWING
REST: 30 SECONDS
2. CLEANS: 3O SECONDS LEFT/ 30 SECONDS RIGHT
REST: 30 SECONDS
3. 1-ARM SWINGS
REST: 30 SECS
4. KETTLEBELLS SQUATS (CAN BE DONE WITH JUST BODYWEIGHT)
REST: 30 SECS.
5. KETTLEBELL SHOULDER PRESS (15 SECS EACH SIDE).
REST: 30 SECS.
6. KETTLEBELL 1-leg DEADLIFT
REST 30 SECS.
7. RUSSIAN TWISTS
REST 30 SECS.
8. 1-ARM ROWS (15 SECS LEFT/ 15 SECS RIGHT)
REST 30 SECS
9. THE PLANK (ON ELBOWS-BODY STRAIGHT

Bedros,
I have been doing a combo of kettlebell and yoga in my backyard lately and it is a great combo I do the KB work 1 min per side with 30 seconds rest repeat 2x and then go into the yoga
-swings
-Clean
-Clean/squat/reverse lunge
-Push press
-Deadlifts
-Turkish getups
-Plank to 1 arm row

Yoga
-Sun saluations A -Repeat 5x
-Sun salutaions B repeat 3x
-Forward bends seated
-Twists seated

ALL DONE

Good luck

Lauren that was an awesome video - you did a killer job on that.

Uhhhh, you guys apparently havent been formally trained in kettlebells. The rack position is under the chin, not outside your arm (if the kettlebell is too heavy, injury can occur). Thumb to shoulder is NOT a great visual que.

These are the beginning postions for a newbie:
The Swing
Holding Rack Position
Upright Row
Seated Twists
Static Shoulder Hold

Intermediate
Snatch
Clean
High Pull
Long Cycle (clean, to rack, to press, back to rack, begin clean)

Advanced
russian twists
turkish get ups
figure 8′s

This is a general idea, not concrete, but for safety sake, learn the basics. It’s like squatting before you learn to use your hips and legs.

Hey Bedros you asked for it now here it is…This is one of my favorite total body melt the fat away workouts done with minimal equipment and is great for people who are short on time..Another great thing about the workout is that it requires very little instruction but at the same time gets the heart rate rocking and rolling, and also sky rockets the metabolism. THIS WORKOUT FLAT OUT DELIVERS RESULTS!!!
first we start with legs and move to chest and finally end with some back and arms

First leg circuit
20 BW squats
24 alternating lunges
20 lunge jumps
24 squat jumps
rest 30sec to 60secs

next circuit chest
push ups 25 reps
20 band or cable press
20 band or cable chest flys
15 clapping push ups
Rest 60secs
next circuit

25 band or cable rows
30 bent over alternating band row
20 body weight supine pullups
20 band or cable swims
rest 60 secs

Arm circuit
band curls as many as possible in 30 secs
Tricep kick back band or cable as many as possible in 30 secs

This can be done 1-2 times with about a 2 min rest after the entire circuit

Hey Bedros - good info about the “pitch-fests” - your event definitely was not -

And great info from Lauren - besides her knowledge, her training business is a great model that anyone can follow - I had her on my blog last year to talk about it:

http://super-trainer.com/personal-trainer-lauren-brook/

Try this one Bedros! This is something I put together last summer training with some of my college athletes. It consists of mostly bodyweight exercises.

1. Jump Rope (100 reps)

2. Pushup/Pullup (alt. one of each until you complete 1o reps of each)

3. Bar Anti-Rotations (10 reps)

4. Box Jumps (10 reps)

5. Mountain Climbers (20 reps)

6. Med Ball Slams (10 reps)

7. Burpees (10 reps)

See how many rounds you can complete in 20 minutes or try to complete 5rds as fast as possible. It’s more of a conditioning workout but you definitely have some muscle building moves in there.

Bedros,

I put this 30-minute high-intensity superset challenge to the test while on vacation last month. You can do this in your garage.

Warm-Up Circuit:
Abdominal Push-Up x 10
Straight Arm Cable Pulldown x 10
Dumbbell Front Squat x 10

Complete 3 Rounds For Time:_______

High-Intensity Superset Challenge:
Dumbbell Incline Chest Press x 8 Rep Max
Superset with Dumbbell Front Squats x 8 Rep Max
Rest 60 sec

Complete 5 Rounds For Time:_________

-Complete in 15 minutes or less and you ROCK!
-Complete in 15-20 minutes and you’re good
-Complete in 20 or more minutes better luck next time

It may not sound like much but when you push 8RM loads in this superset it’ll take some huge cojones to get through 5 rounds.

Good Luck!

Hey every one thanks for the killer workouts. I’ll try them all over the next couple weeks.

Keep them coming… I want some life changing 30 minute workouts!

You guys rock!

Bedros

Bedros, Straight up hardest workout ever is, Jumping jacks for 30 min. Straight LOL!

Bedros,
here is two EDT (escalating density training) workouts for the upper and lower body that end up being 30 mins (with a 5 min break in between exercises) that will get the job done!

Workouts 1 (Upper Body)
12 mins alternate between the two exercises (never do the set to failure as you are trying to get as many good reps in 12 mins):

1A. DB Bench Press x 8
1B. 1 Arm Row x 10/each side

5 min break

2A. Chin Ups x 8
2B. Elevated Push Ups x 15

WORKOUT 2 (Lower Body)
12 mins alternate between the two exercises (never do the set to failure as you are trying to get as many good reps in 12 mins):

1A. Front Squats x 5
1B. Reverse Lunges x 8/each side

5 minute break

2A. KB Swings x 12
2B. Step Ups x 10/each side

Both of these workouts are very effective and will give you an ass whooping if you really get after it!

Luka Hocevar
http://www.hocevarperformance.com

Hello Bedros,

Try this “Simple” Routine from The Ultimate Beach Body Weight Loss Program.

7 Rounds x 7 Reps of 7 Exercises

Dumbbell Push Press
Mt Climbers
Dumbbell Squat Curl Press
Squat Thrust
Dumbbell Swing
Burpee
Full Sit-Up

349 Reps Total - As Little Rest As Possible!

Don’t be deceived because “simple” doesn’t always mean “easy”

Best,

Barbara Vinciguerra
http://www.90dayshapeup.com

squat…for 30 minutes….if you get bored….do some deadlifts >:)

Anybody remember the Versa climber machine?? stood in an semi upright position. Like climbing a ladder but a lot harder. That was a great machine, what a killer, dont really see them anymore. ;-(

Bedros! I love the content on this post!

Justin! I love that dude!!

B

Hey Bedros,

thanks for all your tips, they really do work! check out my under 30 min, fat torching, sculpt the body you’ve always wanted kettlebell workout.

http://www.youtube.com/watch?v=Impnz2IdVK8

hope you enjoy!!!

Bedros,
you’ve been given some great kettlebell workouts so how about a bodyweight workout that you can knock out.

I call it my “Wolverine Workout”

Chin Ups x 10
Spiderman Push Ups x 10
Wolverine Jumping Bulgarian Split Squats x 10 each leg
Hanging Knee Raises x 10
Burpees x 10
repeat x 5

enjoy mate!

Hey guys,

Hope everyone has recovered from FBS and apllying all the juicy stuff we picked up? I am catching up on it all and looking forward to getting the ball rolling!

My recent personal workout has been:

EXPRESS OUTDOOR LEGS (since I have a collarbone injury)

NO EQUIPMENT-JUST FOCUS, DETERMINATION, DEEP BREATHING and a timer!

- basic warm up, light 5 min run flat ground
- find a short 50 to 80 yards medium hill
- 10-15 bodyweight squats at the bottom
- sprint up the hill, walk down
- repeat cycle 5 times for 2-3 sets (or more) for time

(basic cycle will total 50-75 squats and 5 mini-hill sprints)

- the rest interval between are 3 min.
- 1.30min. rest and 1.30min plank;
- plank on elbows; 10sec both feets touching the ground, 10sec each leg raised, the killer for 30sec bring your knee up to your arm alternating legs.
-finish up the workout with a set off bodyweight hill lunges from the bottom of the hill, average 50 to 75 depending on the hill you choose!
-complete with decent strech and deep breathing and away you go.

Hope some of you can try this workout, as it will KICK YOUR ASS for true leg power, lung power, insane core and of course FAT LOSS!

Comments and suggestions; [email protected]

ALL THE BEST FOLKS!

Rob Daoust
Tokyo,JAPAN

Great info guys - thanks a heap.

Since this post is about kettlebells try a breathing ladder 1-10-1 with a kb snatch each side.
Then follow up with kb press each side.
These 4 ladders will take 30 minutes if you live that long.
Simple to remember how to do when you start seeing stars too!!

Be awesome

Rick Rakauskas

You look great for just having a baby! Keep it up!

This workout really depends on your fitness level. Can perform exercises in any order.

100 jump squats
100 pushups
35 pullups
35 reverse pushups
100 supermans
150 bicycles
100 swiss ball hanmstring curls

Be strong!

Great Info! Great Kettlebell Vid.

If you want a 30 minute workout that will truly kick some butt, then I have one for you. All the equipment that you can pick up, drag, push, and/or move (including that car of yours) in your garage can be moved outside the garage about a good 20 yards away or so, and then put back in. If you can do that in 30 minutes or less, then do it again! Let me know how it goes.

Have fun,
Daniel J

@Daniel…. great suggestion. I love bare bones and creative workouts like that.
I new a guy back in the day who had rigged cinder block onto a bar (like a barbell) and we used a short wall as the bench.

That made for one helleva workout…lol.

Rock on!

B

Thanks Michael, I appreciate that!

Hi Chuck,

Saying the words “thumb to shoulder” has helped many people stop banging and bruising up there forearms with the clean. The Clean is the reason why many women run away from kettlebells if not taught that way. Also, when a woman performs the Clean it’s not advised to hold a rack position on their breasts (which is under the chin). It could cause some serious damage to that area. Mens rack position is on the chest underneath the chin, and ladies rack position is outside the chest. You are correct about men’s rack position being underneath the chin, but not too close to the chin unless you are working with a barbell.

This video clip of the clean that I did a year ago has seemed to help tons of people.

http://www.youtube.com/watch?v=SeVQ8_HmvxI

Roughly 30 minutes..

KB Medley

2 Touch Hand-Off Swings x 10 each arm
R Arm Snatch x 10
R Arm Clean/Jerk x 8
R Arm High Pull x 6
L Arm Snatch x 10
L Arm Clean/Jerk x 8
L Arm High Pull x 6
Goblet Squats x 10

Time yourself and complete the above circuit as fast as possible. Rest for 75 seconds and repeat, trying to beat your previous times. Repeat as desired or up to ~30 minutes, should be about 5 rounds with rest included.

Enjoy!

What great workouts posted, really enjoyed reading and will be using with clients (and myself)! Can’t comment without posting a workout so here goes. I’m sticking with the circuit program for 30 minutes…

WARM UP:
- Light jog 40 secs
- Sprint 20 seconds
- Repeat five times

***WORKOUT***
CIRCUIT ONE:
- Wall Squat with DB Curl (12 - 15 reps)
- Decline Push-Ups with Stability ball under feet (try one foot on the ball, alternate halfway) (10 - 20 reps)
- Alternating lunges with calf raise
REPEAT 3 TIMES; short breaks as appropriate between each set

CIRCUIT TWO:
- BW Dips (place band underneath for assistance if needed - knee goes on top of band - I’m a girl, I use it )
- Push-Up / Side Plank (hold side plank for 2 secs, stretch top arm back as appropriate for chest stretch) (10 - 20 reps)
- Shoulder Lateral Raise / Front Raise combo; stand on any unstable surface or balance on one foot
REPEAT 3 TIMES; short breaks as appropriate between each set

COOL DOWN AND STRETCH

Yo Bedros

Fred Sassani from Austin, TX here. I tried a couple of these workouts this week, and they are pretty damn good. We are starting our VIP ALL ACCESS

Promotion for our next phase of our camp. I will keep you posted on how that goes. Take care and thanks for all the great ideas. We are killing it this year.

Hey Chuck,

Chuck Lyons @ 11:13 am

Uhhhh, you guys apparently havent been formally trained in kettlebells. The rack position is under the chin, not outside your arm (if the kettlebell is too heavy, injury can occur). Thumb to shoulder is NOT a great visual que.

Try racking under the chin with breast!! For ladies it is the shoulder, not the outside of the shoulder, but the shoulder, not the chin! And yes I am qualfied.

Hey Bedros
I noticed little use of your Vortex so here is a full body half hour circuit using on that and body wieght.
Use Gary Grey’s db matrix for warm-up
Each circuit should be 5 minutes.
1. Single leg balance cable resisted anterior reach. 10-12 each leg
(use lowest cable position)
2. Staggered stance one arm cable press as heavy as possible.
(use middle cable position)
3. Low staggered stance one arm cable row.
(cable at slightly above waist high position.)
4. High to low cable wood chops for abs and obliques.
Repeat circuit 3 times then go to circuit 2
1. Body weight single leg squat as low as you can get with free leg to the front.
2. Staggered stance Incline one arm cable press.
3. Bodyweight or resisted chin-ups as many as possible
4. Low to high cable chops.
Repeat circuit 3 times