Agonist-Antagonist Circuit

One of the most balanced and effective workout circuit I have have ever experienced is the agonist-antagonist circuit. It creates an amazing pump because they not only drive blood into one muscle group but also into the opposing muscle group increasing blood flow into both opposing muscle groups. With AA circuits it is like you are performing a movement pattern then immediately following the set/exercise you are backing it up with the opposing movement pattern. For instance, you perform an upper-body pulling progression like a pull-up or bent row followed by a upper body pushing-progression.

It’s always effective to break out of same old training rituals since shocking the body will always stimulate change. To avoid plateauing I would often recommend a great agonist – antagonist circuit. Personally, I enjoy bodyweight AA circuits. Bodyweight circuits incorporate multiple muscle groups that will allow you to really challenge your cardiovascular threshold to keep the fire burning.

Here is a great body-weight AA circuit you can perform outdoors in a park.

210 Total Reps: (7 Rounds)
5 Pull-ups
15 Push-ups
5 L Chin-ups (basically combines the chin up and hanging leg raise all-into-one)
5 Horizontal Bar Dips

If you really want to challenge yourself try to increase to Total Reps to: 300 (10 Rounds) Trust me, this one will get you gassed…

©2013 | Christopher Vlaun

Dramatic Benefits of Tabada Training

If you have experience one of our beach fitness methods i.e. Aeroga® Beach Bootcamp, you probably have experienced some sort of Tabada circuit within the total experience. I love the benefits and it can be applied to many exercises.

“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan

Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Here is an example, a basic Tabata workout can be performed with superset of push-up and air-squat. I suggest exercises like this since they target multiple muscle groups. You alternate the two exercises non-stop for 20-second intervals, followed by 10 seconds of rest after each. Repeat for a total of 8 cycles.

In the beginning, You will need to build up your endurance gradually. I strongly suggest you to ease into this workout method slowly, start with bodyweight exercises and basic calisthenics, not with weights.

Metabolic Resistance Training: Build Muscle And Torch Fat At Once!

Metabolic resistance training is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness… at the same time.

by Brad Schoenfeld Jan 11, 2012
MRT, a.k.a. “metabolic resistance training,” might as well be called “madman training.” It’s no-holds-barred, haul-ass, maximum-effort, build-muscle, heave-weight, torch-fat, absolutely insane huff-n-puff training. It’ll spike your metabolism, crush calories like beer cans, lift your lactate threshold, boost your ability to make muscle, and maximize your body’s capacity for change.

Whew! I’m winded just rattling off MRT’s many benefits.

No magic here – MRT is just a term covering various combinations of intense, efficient cardiovascular and muscular training. MRT can involve supersets, circuits, speed, low rest and compound movements; it almost always packs a double-punch of aerobic and anaerobic work, breaking down barriers between traditional weight training and cardio. If you’re sick of long rest periods and the sleepy treadmill slump, MRT might be for you.

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The BeFit Method™ Monthly Trainer Challenge: May 2013

The BeFit Method™ Monthly Trainer Challenge is a series of physical fitness events challenging our trainers to maximize their performance in individual tests of “SPEM” Strength, Power, Endurance and Mobility. It is based on the Befit Method™ training principles. The initial physical screening test will be given to anyone who desires to become a Befit Method trainer.

Objective:
The challenge is intended to breakthrough the level of instant gratification that our culture is often conditioned to. Most cases you will need to prepare for the challenge. Success will require preparation, persistence, self awareness and gratitude. Discovering ones ability to adapt, rethink, reconstruct and overcome is part of the process I consider the Art of Wellness. The BeFit Method™ is vehicle used to understand and appreciate the art.

May 2013 BeFit Method™ Trainer Challenge: “10 rounds of push, pull and carry”

BeFit Method Dynamic Warm-Up 10 min.
50 – meter farmers walk with two 45 lbs plates.
20 – sumo-dealift high pulls (sdhp) with 50 Lbs kettle bells
15 – Body Blast (perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, Hop them both out to the side past shoulder width then back in while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. (3). Leap up as high as possible raising from the squat position (4). Repeat, moving as fast as possible
10 rounds for best time.

4 mile beach run. Time to beat 35 min.