Now trending in social networking sites and on various Internet sites is the Lying Down Game, or more notably known as Planking. This current fad is an activity done by people lying flat face down in an unusual place, with their arms adjacent to their body.

Holding the position, the participant is photographed by their friends to be posted online as part of its shtick.

While the common planks were done on an open field or on the sidewalk, more people have taken the challenge of planking on elevated structures, wherein players are planting only their feet and upper body and leaving the rest of the midsection suspended in midair.

The current world record, according to the Guinness Book of World Records, is held by 68 year old Paul Drinan of Queensland, Australia for a total time of 33 minutes and 40 seconds!

More than a game
Despite cynics’ impression of the game as “pointless” or “nonsense”, planking actually has roots that have beneficial effects on the body, as long as it is performed correctly.

Yes, it’s kind of cool to see something fitness oriented going viral, but there is validity to it being a valuable body building (not in terms of mass, but strength) exercise.

Performing the plank in a suspended position is a lot harder than you would think. If you’re just starting out, performing different variations of the plank is quite difficult when you have a weak core, which means it’s going to take a bit of proper planking if you wish to progress and become stronger at it.

The technique behind planking is actually an isometric core exercise. The core muscles consist of abdominal muscles, commonly known as six-pack or abs. Aside from gaining a solid stomach, core exercises like the plank also target the lower back and the oblique muscles, all of which makeup your waistline.

As for the exercise aptly called Plank, it involves sustaining a specific position for a certain amount of time. Before planking became a cult phenomenon, the plank had been common practice in Yoga and Pilates.

Other sports and conditioning trainers incorporate planks as part of their clients’ workout routine. And when we say clients, we’re talking world-class professional athletes, such as NBA and NFL players, and even combat athletes like boxers renegade millionaire clients and Mixed Martial Arts (MMA) combatants.

There are variations of plank exercises covering the core muscle group. The primary muscles involved are the abs, lower back, and obliques.

Secondary muscles affected in this exercise are the trapezius (more popularly known as traps), neck muscles, chest, shoulders, rotator cuffs, rib cage, quadriceps, hamstring, calves, and the gluteus maximus (or the buttocks).

There are three types of plank exercises. Each variation targets different muscle groups, both primary and secondary muscles. The most common variation is the front plank. Continuous exercise of the front plank develops your capabilities in the planking game.

The other two exercises are the side plank and the reverse plank. Let’s see the details for each variation:

Front Plank:

• Position: Face down on the floor in a push-up position. Place your forearms on the ground. Each forearm should be parallel to the other, and to your body. Elevate your body without your knees touching the ground by straightening the legs, and hold the position as long as you can.
• Muscles: Primary – Erector Spinae (lower back), Rectus Abdominis (abs), Transverse Abdominus (abdominal corset); Secondary – Trapezius, Rhomboids (inner traps), Rotator Cuff, Deltoids (shoulders), Pectorals (chest), Serratus Anterior (rib cage), Gluteus Maximus, Quadriceps, and Gastrocnemius (calves).

Side Plank:

• Position: Drop to the ground, body should be facing perpendicular to the floor, and place the forearm on the floor. Forearm should also be perpendicular to the body. Waist or knees should not touch the ground. Hold your suspended torso as long as possible. To ensure symmetry and proportion, hold the same amount of time on both sides.
• Muscles: Primary – Transverse Abdominus, Gluteus Medius and Minimus (comprises the hips, groin and abductors), and the Obliques; Secondary – Gluteus Maximus, Quadriceps, and Hamstring.

Reverse Plank:

• Position: Lie down on the ground facing up. Instead of using your forearms, place your hands on the floor with your fingers pointing away from your body. Extend your elbow to straighten your arms, and elevate your hips while your knees are stiff and legs are straight. Continue to face up while performing the exercise, and sustain the position as long as you can.
• Muscles: Primary – Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Rotator Cuffs, and Hamstring; Secondary – Triceps, Calves, and Trapezius.

Step your game up
If you’re a competitive planker, step your game up and find new challenges. Before doing so, strengthen your core to execute a perfect pose.

Remember, getting that priceless plank on photo takes a long time to sustain before clicking the shutter. Professional style Planking is often done by people with some solid experience under their belts.

If you have no prior experience, please make sure to plank on a flat surface or on a safe & solid structure…like the ground ;)

For those who plank for the love of the game, integrating plank exercises into your routine is a fun challenge.

Staying fit should be more than just work…it should be fun and you can make it more fun by turning it into a game.

Putting the fun in fitness…

Your Coach,

James Villepigue

Check out this latest Celebrity Workout - The #1 Spot out of 49 Million -- The Rock Workout

Hey Burst Bouters,

I hope you had a great weekend. Even more, I hope you’re ready to jump back into the week…Today’s Burst Bout will certainly help you start that week off right, so don’t procrastinate and let’s get started…

Grab your GymBoss Timer and set it to 45 seconds of work and 15 seconds of rest.

As always, before you actually begin training, please take a minute or two to first review the Exercise Burst list. This will help you by allowing you to both set up your exercise Burst stations and looking over your exercises will help you mentally prepare and improve your performance = better results.

Today’s work-to-rest ratio are designed for the following:

• Work time – 45 seconds is long time, so choose a weight that you can lift for that duration – you want it to be heavy enough to really stimulate the muscles, but manageable where you don’t die out before the 45 seconds is up.
• Rest time -- 15 seconds is not allot of rest time, so have your bottle of water & towel set in one spot, so you can quickly get to them and back to your next exercise Burst.

Here's Today's Step-By-Step Video Guidance...

A look at today’s Fat Burning Exercises…

Strength based Burst Bout Portion – 45/15 W-T-R

1. Step Ups
2. Squats
3. Upright Row
4. Lateral Raises
5. Alternating Biceps Curl
6. Stiff Legged Deadlift
7. Reverse Two DB Curl
8. Front Lunges
9. Piston Presses
   1 Minute Rest

Perform 3 total Bouts = 26.25 Minutes

Cardio Based Burst Bout Portion

Jump rope 250-500

Perform in 100 Jump Increments = Approximately 4-8 Minutes

Today’s Total Burst Bout Time = 30.25-34.25 Minutes

Your Burst Bout recap:

• For that strength based Burst Bout portion, set your GymBoss Timer to 345/15. Perform 3 total Bouts.
• For that cardio based Burst Bout, perform Jump Rope in 100 jump increments; with 20 seconds rest in between.

Grab the following gear to lose the most from today’s Burst Bout Workout:

• Gymboss Interval Timer
• PowerBlock Dumbbells
• Exercise mat
• Towel
• Cool water

Have a great Monday, Burst Bouters!

Keep Going!

Your Coach,

James Villepigue

Some other Fat Loss training routines for fast weight loss:

• Strength Training Workouts for Quick Fat Loss
• Workout to Burn Fat and Lose Weight Fast
• Rapid Weight Loss Workout
• Celebrity Fitness Training-Private Coaching Club

Welcome To Friday’s Workout Burst Bouters,

Okay, so hopefully you performed yesterday’s Burst Bout and so, now you’re ready to put the final touches on those Back, Chest & Biceps muscles.

I’m back in the gym tomorrow, shooting next week’s Burst Bout workouts, so again, I’ve written out all today’s exercise descriptions to help you along the way. Let’s get started…

Please set that GymBoss Timer to 30 seconds of work and 20 seconds of rest. Make sure that you first review the Exercise Burst list, so that you can effectively set up your exercise Burst stations prior to starting and this will help you avoid any delays as you’re training.

Today’s work-to-rest ratio should be used as follows:

• Work time -- use a relatively heavy weight, but please make certain to maintain perfect form throughout the work time duration.
• Rest time -- 20 seconds is a decent amount of rest time - catch your breath, sip some water and move quickly to the next Exercise Burst station.

A look at today’s Bye Bye Body Fat Exercises…

Strength based Burst Bout Portion - 30/20 W-T-R

1. Bent Overhand Row – Grab your db’s and hold them at your sides with palms facing behind you (a pronated grip) – stand up straight with knees slightly bent, chest out, shoulders pulled back, maintain a lumbar curve in your lower back and keep those abs tight - Bend over at hips while maintaining the above posture and allow the arms to hang straight down – You will feel a nice stretch in the side back aka Lattissimus Dorsi (Back) muscles -  Now, simultaneously drive the elbows up and back toward the ceiling behind and above you – focus on letting the Lattissimus Dorsi muscles help drive the elbows up and back and when you’ve pulled the elbows up as high as you can, make sure to forcefully contract the Lats - Because you are bent over, gravity will be pushing those weights down and your latissimus Dorsi (back) muscles will naturally become engaged
2. Incline DB Press - grab a pair of db’s and position them at the ends of each thigh and sit at the edge of an incline positioned bench – Now, thrust one thigh/db up and quickly do the same with the other thigh/db and sit back against the incline back rest – Bring your shoulder blades together and drive the db’s up over your chest – Elbows are slightly flared out and the focus should be totally on the upper pectoral (chest) muscles – When you reach full elbow extension aka the top of the movement, make sure to forcefully contract your pec muscles.
3. Chinups – Make your way to either a Smith Machine or the at home Trapeze pullup system – position yourself underneath the bar and take a less than shoulder width underhand grip – Dependent on your fitness level, you can gauge the exercise intensity by how your legs are positioned – for beginners, keep the legs bent and place the feet flat on the floor – Try to allow the back & biceps to rule the movement, but if you get stuck, allow the legs to assist – For advanced athletes, keep the legs fully extended and the heels on the floor – this will allow full bodyweight to pull you down – When you reach the top of the movement, with chest either toughing the bar or at least close to it, contract the Latissimus Dorsi & Biceps muscles forcefully.
4. Pushups – Take the top of the pushup position where your arms are fully extended and you’re on your tip toes – Keep the eyes looking about 3 inches in front of you and keep that spine ridged and flat (butt should not be sticking up and pelvis should not be sinking low – keep both level) – Hands are flat on ground and fingers are pointing straight ahead – slowly lower your body and feel the chest muscles stretching as you descend – bring the nose close to the floor and now begin to press the hands into the ground, engage those pec muscles and push up – No rest at the top or the bottom positions.
5. Romanian Deadlifts - Stand straight holding two db’s in front of your body with your palms facing your thighs - feet are hip width apart – stick your chest out, bring your shoulders back and down, and keep those abs tight – Make sure to keep the db’s about 6 inches from one another – Now, simultaneously bend at the knees and hips and lower the db’s toward to floor (remember, that this is not a full squatting movement, just partial – your hips are bending more than your knees) - Maintain that beginning posture throughout the exercise movement - Keep the db’s close to your shins as you lower and lower your body until you feel a comfortable stretch in the lower back – Now, slowly begin pulling the shoulders up and back and simultaneously stand back up and drive those shoulders back.
6. Two Arm Curls – Stand holding two db’s at your sides with your palms facing out in front of you – Feet are hip width apart, knees are slightly bent, abs are tight, chest is out, shoulders are pulled back and down and head and eyes are level – Keep those elbows pointed directly toward the ground throughout the entire exercise movement – Now, tense the Biceps muscles and begin to curl the db’s up toward your shoulders – when you’ve curled them as far as they will go while making sure that the elbows are still pointed directly toward the floor, forcefully contract the Biceps.
7. Pullups - Make your way to either a Smith Machine or the at home Trapeze pullup system – position yourself underneath the bar and take a bit wider than shoulder width overhand grip on the bar – Dependent on your fitness level, you can gauge the exercise intensity by how your legs are positioned – for beginners, keep the legs bent and place the feet flat on the floor – Try to allow the back to rule the movement, but if you get stuck, allow the legs to assist – For advanced athletes, keep the legs fully extended and the heels on the floor – this will allow full bodyweight to pull you down – When you reach the top of the movement, with chest either toughing the bar or at least close to it, contract the Latissimus Dorsi muscles forcefully.
8. Flat Chest Fly - Grab a pair of db’s and position them at the ends of each thigh and sit at the edge of a flat positioned bench – Now, thrust one thigh/db up and quickly do the same with the other thigh/db and lay back along the flat bench – Bring your shoulder blades back and drive the db’s up over your chest with palms facing each other inside toward your midline – Bend the elbows very slightly and lock them there  -There will be no movement from the elbows during this exercise – You will only be moving from the shoulder joint – Now, imagine that there is a giant oak tree in between your chest and arms and your job is to hug those db’s around that oak tree – this arching movement is what will help keep the pectoral (Chest) muscles isolated throughout the movement – As you hug the db’s around the tree, make sure to contract the pectoral muscles as hard as you can, especially at the top of the movement, when the db’s come together – It’s very easy to cheat here by allowing the triceps and shoulder joint take on the brunt of the db resistance – It’s vital that you think pecs at this point and contract them forcefully – Hold for a “one-one-thousand” second and then slowly lower the db’s out to your sides until you feel a comfortable stretch – don’t rest here…slowly begin contracting the pectoral muscles and drive the db’s back up, around that tree!
9. Straight Arm Pullover – Lay on your back across a flat positioned bench, so your body and bench form the letter “T” – Take one db and use an underhand butterfly grip using both hands - Raise the db above your head with fully straightened arms – Feel are flat on the floor and your hips and pelvis are lifted up and kept level with your torso – take a deep breath in and slowly lower the db back and concentrate on feeling a comfortable stretch in the Latissimus Dorsi (Back) muscles – Once the top of the db has reached the level of your forehead, engage the back muscles, begin to exhale and pull that db back overhead while forcefully contracting those muscles.

1 Minute Rest

Perform 3 total Bouts = 23.5 Minutes

Cardio Based Burst Bout Portion- 25/10 W-T-R

Superman Back Extension
Jumping Rope
High Knee Run
Jab, Mix, Hook, Uppercut

Perform 3 Bouts = 7 Minutes

Today’s Total Burst Bout Time = 30.5 Minutes

Your Burst Bout recap:

• For that strength based Burst Bout portion, set your GymBoss Timer to 30/20. Perform 3 total Bouts.
• For that cardio based Burst Bout, set the GymBoss to 25/10 and perform 3 Bouts.

Grab the following gear to lose the most from today’s Burst Bout Workout:

• Gymboss Interval Timer
• PowerBlock Dumbbells
• Exercise mat
• Towel
• Cool water

There you have it, Burst Bouters – One step closer to fat free!

Keep Going!

Your Coach,

James Villepigue

Other fat burning routines & tools for rapid fat loss:

• Strength Training Workouts for Quick Fat Loss
• Workout to Burn Fat and Lose Weight Fast
• Rapid Weight Loss Workout
• Celebrity Fitness Training-Private Coaching Club

Welcome Back Burst Bouters,

It’s Thursday and you should be raring to get right in to today’s workout.

We had an electric outage where we normally shoot video, so there is no video for today’s Burst Bout, but, as you will see below, I thoroughly explain each and every one of the exercises for you.

Please set your GymBoss Timer to 35 seconds work time and to 12 seconds of rest time.

This particular work-to-rest ratio should be used as follows:

• Work time -- use a moderately heavy weight and maintain perfect form throughout the duration.z
• Rest time – catch your breath and quickly get to your next Exercise Burst...
  

Here are today’s Fat Loss Exercises…

Strength based Burst Bout Portion - 35/12 W-T-R

1. Sumo Squat & Shoulder Press – Feet double hip width apart – as you squat down, one end of both db’s are positioned up on front of shoulders – as you stand back up, press db’s up until arms are fully extended.
2. Triceps Kickbacks – Stand straight with chest out, shoulders pulled back, maintain a lumbar curve in your lower back and keep those abs tight - Bend over at hips while maintaining the above posture and bring tops of arms up and parallel to the sides of your body and pin them there – let the bottoms of your arms hang, with db’s in hand – extend at the elbows and contract the triceps muscles forcefully.
3. Step Ups – Holding db’s in hand, stand up straight with chest out, shoulders pulled back and down and abs tight - place one foot flat in the middle of bench and the other flat on the floor – press the foot on the bench straight into the bench and let that leg’s muscles stand you up – do not allow the foot/leg on the ground to assist in the step up…only the foot/leg up on the bench is working – alternate legs affiliate masterclass review and bonus every rep.
4. Lateral Raises – Feet are hip width apart and you are standing straight, holding db’s in hand - chest is out, shoulders are pulled back and down and abs are tight – With elbows just slightly bent, drive the arms straight out to the sides of your body – make sure that the medial Deltoids are the muscles responsible for the driving force and not momentum.
5. Bent Over Lateral Raises – Stand straight with chest out, shoulders pulled back, maintain a lumbar curve in your lower back and keep those abs tight - Bend over at hips while maintaining the above posture and now let your arms hang straight down and bring them close to one another with palms facing each other – Now just like with the Lateral Raise, drive the arms out, but this time up (the angle has changed because you’re bent over, see?) – make sure that the muscles responsible for that driving force are the rear Deltoids, which are positioned directly behind your front shoulder muscles.
6. Walking Lunges – Stand straight holding two db’s, with feet close to one another – stick your chest out, bring your shoulders back and down, and keep those abs tight – step one foot way out in front of you and slowly roll from heel-to-toes as you lunge in – you want to step out far enough so that the knee is kept beyond the toes – lower your body as far as you can without allowing your opposite leg’s knee to touch the ground – The back leg/foot are only used to balance – the lunging leg is the one doing all the work – as you step up & out of the lunge, make sure to allow that front leg to do all the work.
7. Close Grip Bench Press – grab a pair of db’s and sit at the edge of a flat positioned bench – Now, lay back with the db’s and keep the bottoms of the arms pinned tight against your sides and the tops of your arms held vertical with your palms facing each other, in toward your midline – Now engage the triceps muscles and press the weight/arms up, making sure that the triceps are the muscles responsible for the movement.
8. Upright Row into Calf Raise – Stand straight holding two db’s in front of your body with your palms facing your thighs - feet are hip width apart – stick your chest out, bring your shoulders back and down, and keep those abs tight – Make sure to keep the db’s slightly apart from each other – Now, lead with your elbows, as you lift your arms up straight up (keep the db’s about an inch away from your torso to reduce any shoulder shearing force)- Let the hands hang down and bring the db’s up to chin level, focusing on letting the shoulders do all the work – make sure to keep head straight and level and avoid momentum – at the top of the movement, stand straight up on the balls of your feet and engage those calf muscles.
9. Narrow Squats – Stand straight holding two db’s at your sides, with feet just less that hip width apart - stick your chest out, bring your shoulders back and down, maintain a lumbar curve in your lower back and keep those abs nice and tight – Now stick your butt out and emulate the action of sitting back into a chair…this action will ensure that you’re sitting back versus crouching down, where the knees will pass the toes – keep your head up and level and keep the stimulation in the leg muscles.
10. Swimmers – Stand straight with chest out, shoulders pulled back, maintain a lumbar curve in your lower back and keep those abs tight - Bend over at hips while maintaining the above posture and allow the arms to hang down at your sides – maintain just a slight bend at the elbows and lock it there – now, move only from the shoulder joints, as you drive the full arms straight up – because you are bent over, gravity will be pushing those weights down and your latissimus Dorsi (back) muscles, rear Deltoid muscles and Triceps muscles will all become engaged – I want your to focus mostly on the back & triceps muscles, as you drive those arms up in a rhythmic motion – You’re definitely going to feel this one!

1 Minute Rest

Perform 3 total Bouts = 24.89 Minutes

Cardio Based Burst Bout Portion- 25/10 W-T-R

1. Superman Back Extension
2. Jumping Rope
3. High Knee Run
4. Jab, Mix, Hook, Uppercut

Perform 3 Bouts = 7 Minutes

Today’s Total Burst Bout Time = 31.89 Minutes

Your Burst Bout recap:

• For that strength based Burst Bout portion, set your GymBoss Timer to 35/12. Perform 3 total Bouts.
• For that cardio based Burst Bout, set the GymBoss to 25/10 and perform 3 Bouts.

Grab the following gear to lose the most from today’s Burst Bout Workout:

• Gymboss Interval Timer
• PowerBlock Dumbbells
• Exercise mat
• Towel
• Cool water

Train Hard and just know that the weekend is almost here!

Thanks Burst Bouters…

Your Coach,

James Villepigue

Welcome Back For Another Burst Bout Training Session…

Whether you’re already a loyal Burst Bouter or if you’re checking us out for the first time, we’re glad to have you and you’ll soon be very happy that you’ve found us, please trust me.

I’m ready to deliver your Tuesday training, so let’s get to it. Yesterday we gave you a 30-second work time and a 20-second rest time. Today, we’re setting your GymBoss Timer to 35-seconds of work and only 12-seconds rest.

As you can see, compared to yesterdays’ w-t-r ratio, we’ve increased the workload and decreased the recovery time between exercises. Yesterday, you would have been able to lift relatively heavier weight, as you had a shorter work time and just a bit more rest time to recover between exercise Bursts.

Today’s 35/12 w-t-r time will still allow you to lift relatively heavy, but that short 12 seconds of rest will not sufficiently allow your cardiovascular system to optimally recover. We will shy away from adding much Burst-to-Burst same muscle super-set-style training, as we want one set of muscles to recover as a fresh set is working. This will greatly enhance the workout and allow you to still stay strong throughout.

If you stick to Burst Bout training, your cardiovascular system and overall endurance, including muscular endurance will naturally build up and you will then progress by lifting heavier weight and perhaps more rapid fire movement during your strength-based  & cardio-based Burst Bout training.

This is something great to look forward to and this will motivate you to stay the course and advance expeditiously.

Okay, let’s begin today’s Burst Bout by first checking out today’s video guidance below…

Listed here are today’s body fat burning & weight reduction exercises...

Strength Based Burst Bout Portion- 35/12 W-T-R

1. Chinups
2. Elevated Push-ups (if you're able to)
3. Reverse Bent Over Row
4. Incline Chest Press
5. Incline Biceps Curls
6. Close Grip Pull-ups
7. Incline Hammer Curls
8. Flat Chest Fly
9. Push-ups
10. Straight Arm Pullover
    1 Minute Relaxation

Perform 3 total Bouts = 24.89 Minutes

Cardio Based Burst Bout Portion- 25/10 W-T-R

1. Superman Back Extension
2. Jumping Rope
3. High Knee Run
4. Jab, Mix, Hook, Uppercut

Perform 3 Bouts = 7 Minutes

Today’s Total Burst Bout Time = 31.89 Minutes

Your Burst Bout recap:

• For that strength based Burst Bout portion, set your GymBoss Timer to 35/12. Perform 3 total Bouts.
• For that cardio based Burst Bout, set the GymBoss to 25/10 and perform 3 Bouts.

Grab the following gear to lose the most from today’s Burst Bout Workout:

• Gymboss Interval Timer
• PowerBlock Dumbbells
• Exercise mat
• Towel
• Cool water

Stay Strong & Give Today’s Burst Bout Everything You’ve Got!

Your Coach,

James Villepigue

Related Fat Loss workout routines and other tools for rapid weight loss:

• Strength Training Workouts for Quick Fat Loss
• Workout to Burn Fat and Lose Weight Fast
• Rapid Weight Loss Workout
• Celebrity Fitness Training-Private Coaching Club

Welcome Back Burst Bouters,

I’ve got your Monday workout ready to super boost this week’s fat burning and body sculpting results.

We’re setting your GymBoss Timer to 30 seconds of work and 20 seconds rest.

This particular work-to-rest ratio is going to deliver a specific training outcome – The 30 seconds of work time will be used to predominantly lift moderately heavier weight than we normally do.

Lifting heavier weight will help us develop a solid base of strength which will also help you build lean muscle. The 20-second rest time between each exercise Bursts will barely be enough to comfortably transition from exercise Burst to exercise Burst let alone adequately allow you to catch your breath.

This fast set pace will challenge your cardiovascular system therefore raising body heat, which means more calories burned – This coupled with the strength work will increase the overall fat burning process both during the Burst Bout and for up to 48 hours following your Burst Bout workout.

Take a look at this video for some Burst Bout guidance…

Here are today’s fat burning exercises

Strength Based Burst Bout Portion- 30/20 W-T-R

1. Side Lunge Straight Arm Wood Chops
2. Piston Presses
3. Bench Sumo Squats
4. Neutral Grip Skull Cruisers
5. Lateral Raises
6. Bent Over Lateral Raises
7. Front Lunge & Overhead DB Extension
8. Reverse Lunge
9. Upright Rows into Calf Raise
10. Swimmers
    1 Minute Rest

Perform 3 total Bouts = 24  Minutes

Cardio Based Burst Bout Portion- 25/10 W-T-R

1. Burpees
2. Straight Punches
3. Bicycles
4. Ins & Outs

Perform 3 Bouts = 7  Minutes

Today’s Total Burst Bout Time = 31 Minutes

Your Burst Bout recap:

• For the strength based Burst Bout portion, set your GymBoss Timer to 30/20. Perform 3 total Bouts.
• For the cardio based Burst Bout, set the GymBoss to 25/10 and perform 3 Bouts.

Get the following gear to make the most out of today’s Burst Bout Workout:

• Gymboss Interval Timer
• PowerBlock Dumbbells
• Exercise mat
• Towel
• Cool water

No Mundane Monday Here, Burst Bouters! Keep Going!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:

• Strength Training Workouts for Quick Fat Loss
• Workout to Burn Fat and Lose Weight Fast
• Rapid Weight Loss Workout
• Celebrity Fitness Training-Private Coaching Club

Hope You're Creating A Great Friday For Yourselves, Burst Bouters,

Today we finish off the week using the new Burst Bout workout schedule. Remember, we're now training on Monday - Tuesday - Thursday - Friday.

Today you're setting your GymBoss Timer to a tremendous 55 seconds of work and only 15 seconds rest. That's allot of work time and just enough rest to catch your breath and make it to the next exercise Burst. Remain tough and get it done! ;-)

Check out today's Fat Fighting video for step-by-step direction...

Here Are Your Fat Eradicating Exercises...

Strength Based Burst Bout Portion- 55/15 W-T-R

1. Pullups
2. Piston Presses
3. Overhead Single DB Extension
4. Neutral Grip Bent Over Row
5. Bent Over Lateral Raises
6. Reverse Skull Cruisers
7. Straight Arm Pullover
8. Lateral Raises
9. Bodyweight Skull Cruisers
   1 Minute Rest

Perform 3 total Bouts = 32.75  Minutes

Cardio Based Burst Bout Portion- 25/10 W-T-R

1. Jump Rope
2. Jump Rope
3. Jump Rope
4. Jump Rope

Perform 3 Bouts = 7  Minutes

Today’s Total Burst Bout Time = 39.75 Minutes

Your Burst Bout recap:

• For the strength based Burst Bout portion, set your GymBoss Timer to 55/15. Perform 3 total Bouts.
• For the cardio based Burst Bout, set the GymBoss to 25/10 and perform 3 Bouts.

Get the following gear to make the most out of today’s Burst Bout Workout:

1.Gymboss Interval Timer
2.PowerBlock Dumbbells
3.Exercise mat
4.Towel
5.Cool water

Have An Awesome Weekend, Burst Bouters!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:

Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout
Celebrity Fitness Training-Private Coaching Club

A Hard CORE Fat Loss Workout... by James Villepigue

How’s it going Burst Bouters?

By now, we hope you’re following the daily Burst Bout schedule and if you are, you are no doubt seeing some amazing results.

We’ve received a bunch of emails from many of you, telling us how Burst Bouts are finally getting you in shape - How many of you are finally losing body fat and body sculpting your entire body. This is GREAT news and it's precisely what we want to hear from all of you!

Well, we aim to please and so, we’re proud to present you here with your Thursday Burst Bout. I also want to talk to you all about the new upcoming Burst Bout schedule. Starting this Monday, June 6th, you will be performing Burst Bouts on Monday - Tuesday - Thursday - Friday. We've switched this from the old schedule which was, Monday - Wednesday - Friday - Saturday.

The original schedule was working fine, but many of you reached out to us and let us know that you preferred to train during the week and have weekends off to dedicate the time elsewhere.

We heard you and we couldn't be happier -Here's why: The M,W,F,S schedule had all become full body workouts. This is not a bad thing, but it made it more difficult to balance out your muscle group training - In other words, one day we were focusing on your leg muscles and the next day we would hit another part of your legs, but would make certain to keep the bulk of the training focused on another group of muscles. This is still effective, but the overlap or surplus of same muscle group training can sometimes lead to Overtraining.

The new M,T,TH, F schedule makes this crucial muscle balancing act much more effective by allowing us to focus on the muscle groups as follows (This is just an example, as our Muscle Shuffle approach will shuffle the days and the particular muscles trained):

Day 1 (Monday) Partial 1st Upper Body
Day 2 (Tuesday) Partial 1st Lower Body
Day 3 (Thursday) Partial 2nd Upper Body
Day 4 (Friday) Partial 2nd Upper Body.

This new schedule allows us to be much more creative with your Burst Bout workouts and this wonderfully translates to more motivation and better overall results for you. It's a great change and we're totally excited about it!

Okay, so this all begins this Monday, June 6th. Now let's get to today's Burst Bout workout. It is appropriately named “The Hard Core Fat Loss Workout”, as you will be performing a lot of Plank exercises/Bursts.  Take a look...

Please Note: In the video, I mention that you will be performing a total of 2 Bouts and 14 total Plank Bursts.  I slighted you with this -- you will actually be performing 3 Bouts and 21 total Plank Bursts, so let’s get ready and see the breakdown re. today’s hard core fat loss workout.

Please set your Gymboss Timer to 30 seconds of work and 20 seconds of rest.  As always, I try to remind our Burst Bouters that these Burst Bouts are essential for quick weight loss.

Even though they incorporate strength based exercises, the minimal rest between Bursts and the manner in which you perform these intense exercise protocols are all designed to deliver maximum fat loss and muscle tone.

Here Are Today's Fat Burning Exercises

1. Reverse lunge front kick
2. Plank
3. Front lunge
4. Plank
5. Db row
6. Plank
7. Incline chest press
8. Plank
9. Db shoulder fly
10. Plank
11. Kick backs
12. Plank
13. Hammer curl
14. Plank
1 Minute Rest
Perform 3 total Bouts

Burst Bout Recap – you’re going to set your Gymboss to 30/20 and you’ll be performing 3 total Bouts, with one minute rest between the first two Bouts. Total Workout Time = 37 Minutes

Enjoy the workout and let me know how great your abs feel the next few days...

Make sure to gear up and get yourself the following Burst Bout tools of the trade:

1. Gymboss Interval Timer
2. PowerBlock Dumbbells
3. Exercise mat
4. Towel
5. Cool water

Have a great weekend, Burst Bouters!

P.S. Remember, beginning next week, we will be switching our usually scheduled Monday, Wednesday, Friday, Saturday Burst Bout plan to a Monday, Tuesday--Thursday, Friday schedule. 
According to your feedback, this seems to be a better fit for the majority of your schedules...Plus, this will allow me to be more creative in terms of balancing your workouts between upper and lower body muscles.

So, you'll have Wednesdays and the weekends off or to dedicate to activities outside your home gym. ;-)

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:

1. Strength Training Workouts for Quick Fat Loss
2. Workout to Burn Fat and Lose Weight
3. FastRapid Weight Loss Workout
4. Celebrity Fitness Training-Private Coaching Club

How's It Going, My Burst Bouting Brothers & Sisters? I Hope Quite Aweesome!

I've got today's Light & Sweat, appropriately named that because you want to lift relatively light weight -- The 20 seconds work time means that you're going to be
moving that arse quick to the point where you're sweating bullets.

Let's move along and set that GymBoss Timer to 20 seconds of fast paced work and a itt-bitty rest time of 10 seconds.

Here Are Your Fat Fighting Exercises...

Strength Based Burst Bout Portion – 20/10 W-T-R--

1. Left leg lunge
2. Right leg lunge
3. Pullups
4. Incline db fly
5. Front squat press
6. Chinups
7. Upright row
8. Lateral raises
9. Flat db Bench press
10. Pushups
    1 Minute Rest

Perform 3 total Bouts = 25  Minutes

Cardio Based Burst Bout Portion— 20/7 W-T-R (Yep, reset that GymBoss to a 7 second rest time) --

1. High knee run
2. Knee ups
3. Punches
4. Side shuffle

Perform 3 Bouts = 5.39 Minutes

Today’s Total Burst Bout Time = 30.39  Minutes

Here’s today’s Burst Bout recap:

• For the strength based Burst Bout portion, set your GymBoss Timer to 20/10. Perform 3 total Bouts.
• For your cardio based Burst Bout, set the GymBoss to 20/7 and perform 3 Bouts.

Get the following gear to make the most out of today’s Burst Bout Workout:

1.Gymboss Interval Timer
2.PowerBlock Dumbbells
3.Exercise mat
4.Towel
5.Cool water

Keep It Going, Burst Bouters!

Your Coach,

James Villepigue

Related workouts and resources for fast weight loss:

Strength Training Workouts for Quick Fat Loss
Workout to Burn Fat and Lose Weight Fast
Rapid Weight Loss Workout
Celebrity Fitness Training-Private Coaching Club