| If you have been a subscriber to my newsletter | | | | backstroke, butterfly) on each swim sprint. I've |
| for some time, you know that I'm always trying | | | | found that sprint swimming gives me a great |
| to give you ways to make your workouts more | | | | muscle pump (especially in the upper body), |
| interesting and fun, while also stimulating big-time | | | | without any soreness the next day as is typical |
| results. Don't you agree that your training should | | | | with weight training. This is because swimming has |
| be fun? This is what separates the people who | | | | no eccentric movement (the negative portion of a |
| jump on and off the "fitness bandwagon" a couple | | | | lift), which is what causes muscle soreness. Keep |
| times every year without ever making any real | | | | in mind that even though swimming works your |
| progress from the people that actually adopt a | | | | muscles well and is a nice alternative workout to |
| true fitness lifestyle and finally achieve the body | | | | mix in once or twice a week, it does not |
| they have always wanted. Make it interesting, | | | | strengthen your bones. You still need to do |
| make it fun, and make your fitness a priority, and | | | | regular weight training to do that.7. Sandbag |
| you'll have the body that you want.What I have | | | | Training - This form of training is a nice variation |
| noticed over the years is that many people will | | | | to mix in with your strength training. It works |
| train regularly for a few months and then will | | | | your body with an unstable object, which makes |
| either get bored with the same old weight training | | | | muscles that might normally be neglected get in |
| and cardio routines, or will get discouraged | | | | on the action to perform the movements. I've |
| because their progress comes to a grinding halt | | | | been mixing some sandbag training into my |
| after a while. In my opinion, I don't think your | | | | routines for over a year now, and I've found it is |
| workouts ever need to get boring or stale. You | | | | a very intense method of training that works |
| just need to have an open mind to the huge | | | | your muscles in a different way and gets you |
| world of various training styles and techniques | | | | huffing and puffing like crazy. You can make your |
| that are out there. Seriously, there are so many | | | | own sandbags to train with by filling various sized |
| different and fun training styles out there, that | | | | duffle bags with sand, or you can use those |
| there is no reason you should ever get bored | | | | construction type sandbags that come in several |
| with your workouts and give up on that lean | | | | shapes. Sandbag exercises can be done as |
| ripped body that you've been looking for. Also, | | | | squats, cleans, presses, lunges, shouldering, throws |
| mixing in various training styles builds stronger | | | | or heaves, carrying up hills, etc. Make no mistake, |
| joints by reducing repetitive movement pattern | | | | training intensely with sandbags will get you ripped |
| overload and varying your training stressors.Now | | | | in no time flat! I've actually found an entire book |
| before I start with some of my favorite | | | | devoted to sandbag training, which gave me |
| non-traditional training styles, I will state that I | | | | some great ideas for doing sandbag based |
| think one of the best ways to achieve a lean, | | | | workouts. If you're interested in this type of |
| muscular and healthy body is through a consistent | | | | training, you can find more info at my 'fitness |
| weight training routine with free weights. You can | | | | products' page at at the link below.8. Mountain |
| choose to integrate some of these alternative | | | | Biking - As you may have figured by now, I'm |
| training techniques with your weight training | | | | not a proponent of steady pace endurance |
| routines on the same day, as alternative | | | | exercise, but rather, highly variable intensity |
| workouts on separate days of the week, or even | | | | exercise that works with bursts of exertion |
| as separate training cycles where you try some | | | | followed by recovery intervals. Well, mountain |
| of these techniques for several weeks at a time | | | | biking fits this bill perfectly. You get the leg |
| before cycling back to a traditional weight training | | | | pumping exertion during the uphill climbs, while also |
| workout. Try some of these training styles out | | | | getting the adrenaline rush of the downhill acting |
| and you'll be on your way to never being bored | | | | as your recovery intervals. Mix it all together and |
| again with your workouts...and your body will | | | | you get a super-fun, high-intensity, leg burning |
| thank you with muscles popping out that you | | | | workout that will melt fat off of your entire body |
| never knew existed!Alright, here are some of my | | | | and build awesome legs at the same time. The |
| favorite non-traditional training techniques:1. | | | | climbs can be tough and will challenge you both |
| Staircase Workouts - This is great because stairs | | | | physically and mentally as you pump away trying |
| are everywhere. You can go to a football field | | | | to make it up steep hills without having to resort |
| and do stadium stairs, any building that has stairs | | | | to getting off of the bike. Then after you make it |
| like a hotel (most people take the elevator, so | | | | up the challenging climbs, you get rewarded with |
| you will not even have many people looking at | | | | the adrenaline rush of flying down steep hills while |
| you while you're working out), or even the stairs | | | | jumping off of boulders and logs and trying not to |
| in your own home. For an awesome full body | | | | stumble or fall off the bike. It's such an addicting |
| workout, try mixing stairs sprints with an upper | | | | thrill...I love it! See, who says that working out has |
| body exercise like pushups or pull-ups. If done | | | | to be boring!9. Indoor (or outdoor) Rock Climbing - |
| with a high enough intensity, stairs workouts help | | | | This is yet another fun way to get in a great |
| to create changes throughout your entire body | | | | workout that will also challenge you both physically |
| due to the muscle building and fat burning | | | | and mentally. Indoor rock climbing gyms have |
| hormonal response and metabolism increase that | | | | starting popping up all over the place in recent |
| you get through working the biggest muscle | | | | years and will be more accessible than outdoor |
| groups in your entire body. If you thought that | | | | rock climbing to most people. Rock climbing is a |
| going up and down the stairs was the only way | | | | great workout for your legs, arms, shoulders, and |
| to get a good stairs workout...think again. My | | | | your entire back. It also really works your grip |
| fellow trainer and friend, Virgil Aponte, has | | | | strength and forearms like crazy. Whenever I go |
| developed a website that focuses on creative | | | | indoor rock climbing (which is only on occasion), |
| stairs workouts using all kinds of exercises you | | | | my forearms are sore for about 2-3 days |
| never would have thought of before. You can find | | | | afterwards. Give it a try if you've never done it...it |
| out more info on stairs exercises workouts at | | | | may be just what you're looking for to spice up |
| my 'fitness products' page at at the link below.2. | | | | your fitness routine.10. Stick Wrestling - This is a |
| Wind Sprints and Hill Sprints - Find any open field in | | | | killer full body workout and can also be a great |
| a park or athletic field and try 50, 75, and | | | | competition between you and your friends. This is |
| 100-yard all-out wind sprints. After each sprint, | | | | probably more of a guy thing for most people. |
| rest long enough to catch your breath before the | | | | You could even come up with your own "fight |
| next one (generally 1-2 minutes). Try workouts of | | | | club" and have stick wrestling competitions with |
| anywhere from 6 to 20 wind sprints for a great | | | | your buddies to see who is toughest. There are |
| "cutting" workout. Also, if you have a hill nearby, | | | | actually sticks designed specifically for stick |
| hill sprints are also great workouts. Sprint up the | | | | wresting, but you can even just use a strong |
| hill as fast as you can and walk down for your | | | | broomstick cut down to about 30-36 inches long |
| rest interval. Repeat until you're whooped (a | | | | and taped up with some athletic tape to prevent |
| 20-30 minute hill workout is plenty). These sprint | | | | splinters. For your stick wrestling workout, stand |
| workouts are so amazingly effective at changing | | | | on a soft mat or carpeted area (or grass if |
| your entire body for the same reason as stairs | | | | outdoors), match up with a friend or foe. You'll |
| exercises...by powerfully working the biggest | | | | both grab the same stick toward the ends with |
| muscle groups in your entire body, you greatly | | | | your hands on the outsides of your partner's |
| stimulate your metabolism while simultaneously | | | | hands, on the inside, or staggered. Then you |
| increasing your fat burning and muscle building | | | | simply push, pull, jerk, and thrash your opponent |
| hormones.Just look at any world class 100-meter | | | | around trying to knock them off balance until |
| sprinters and notice how ripped-to-shreds those | | | | they either fall or lose their grip of the stick...and |
| guys are. Now compare that to the emaciated | | | | you win that round! Be careful not to get the |
| weakling physiques of many marathoners, and | | | | stick up high and knock each other in the face. |
| you'll see that sprinting is where the action is at | | | | Use common sense. You can do this in 1-2 minute |
| for a healthy, ripped, powerful body! Now I don't | | | | rounds or just keep going until someone gives up. |
| want to upset all of you distance runners out | | | | Be creative and keep going until you've gotten a |
| there. Hey, if distance running is something you | | | | killer workout. Your forearms and legs will be |
| enjoy, then go right ahead. But don't say you're | | | | screaming!11. Strongman Training - This type of |
| doing it for the health benefits, because I might | | | | training is a little more hard-core, but it's a blast |
| just have to disagree. You can read my full story | | | | for those who are into trying something different. |
| on why I believe variable intensity training is far | | | | The premise is based on the types of exercises |
| superior to steady-state endurance training in one | | | | competitors perform in the "worlds strongest |
| of my other articles at Cardio-Enthusiasts: | | | | man" competitions. If you have a yard, you can |
| Discover a More Effective Training Method for Fat | | | | even set up some of these exercises in your |
| Loss and Heart Health!3. Kettlebell Training - If | | | | yard and do some outdoor workouts to have a |
| you've been reading my articles for some time, | | | | little fun. Your neighbors will probably give you |
| you've probably heard me praise kettlebell training | | | | some funny looks, but it's fun, so who cares! You |
| many times before, but I will have to reiterate | | | | can get one of those giant tractor tires and do |
| that it has been one of the best training methods | | | | tire flips (which is basically a deadlift followed by a |
| that I've ever tried and has taken my physical | | | | push-press). You can also try your hand at log |
| capabilities to a whole new level. Kettlebells are an | | | | lifts, boulder lifts and carries, keg lifts and tosses, |
| alternative type of free-weight training instead of | | | | weighted sled dragging...anything that involves |
| barbells and dumbbells. Their unique construction | | | | pulling, pushing, lifting, or heaving any types of odd |
| and weight distribution (basically a cannonball with | | | | objects. You don't need to be a monster to |
| a handle) allows for a whole different realm of | | | | enjoy this type of training...just handle whatever |
| exercises that's available compared to dumbbells | | | | size objects are challenging for your individual |
| and barbells. Kettlebells have been typically used | | | | strength. Strongman training works your entire |
| for training hard-core athletes, military units, | | | | body in a very intense fashion and could easily |
| martial arts competitors, and other tough | | | | spark some new results. If you're interested in |
| individuals, but there is no reason that anybody | | | | finding out more ideas for strongman training, |
| looking to get stronger, bigger, or more cut can't | | | | check out my 'fitness products' page at at the link |
| learn the exercises and benefit from them.It's | | | | below.12. Rope Climbing - This goes back to the |
| been a little over a year now since I've | | | | old high school days of climbing the rope in gym |
| incorporated kettlebell training into my routines, | | | | class. Seriously, if you have access to a rope, |
| and I'll admit that I'm hooked for life! At between | | | | either at a gym or somewhere outdoors, rope |
| $100-$150 per kettlebell, they are definitely not | | | | climbing builds a powerful and ripped upper body |
| cheap, but they are well worth the money. Just | | | | like no other exercise. A great way to incorporate |
| one or two kettlebells and you've literally got | | | | rope climbing into intense workouts is to do a |
| yourself an entire home gym that you can use | | | | climb up, then lower yourself back down. Then |
| for the rest of your life...worth every penny in | | | | while your upper body is recovering for the next |
| my book! If you want to give these | | | | climb, you can do a lower body exercise like |
| body-hardening kettlebells a try, you can find | | | | squats or lunges, or go up and down stairs. Keep |
| more info at my 'fitness products' page at at the | | | | alternating the upper body rope climbs with the |
| link below.4. Bodyweight Workouts - For a change | | | | lower body exercises in between and you'll get |
| of pace, try adding to your routine one or two | | | | one hell of a full body workout.13. Bag Boxing - |
| workouts a week at home with just bodyweight | | | | You can use a heavy bag, a speed bag, or even |
| based exercises. These can be great because you | | | | one of those rebound bags to get a great |
| can get a high intensity workout done in only | | | | workout. Among the three, the heavy bag is the |
| 15-30 minutes without having to go to the gym | | | | best all around full body workout, while the speed |
| on days that you might not have time for a trip | | | | bag will test your rhythm and timing and give you |
| to the gym. Try alternating bodyweight squats, | | | | a great upper body workout. If available at your |
| pushups variations, lunges, and floor abs exercises | | | | gym or if you have a bag at home, try mixing |
| continuously for 15-30 minutes. Try to take very | | | | these in as a good warm-up or as an intense |
| short rest periods or none at all to really amp up | | | | finish to your strength routine.14. Rope Skipping - |
| the intensity since this will be a brief workout. If | | | | You can't beat rope jumping as a great full body |
| you're more advanced, you can even incorporate | | | | exercise. I like to use it as a warm-up for my |
| more challenging exercises like handstand pushups, | | | | weight training workouts. I prefer to use the really |
| one-arm pushups, and one-legged squats into your | | | | cheap "speed" ropes with a plastic rope instead of |
| bodyweight training routines.5. Ring Training - This | | | | a fabric rope. Once you get good, you can jump |
| type of training basically uses portable gymnastic | | | | rope much faster with the plastic ropes than the |
| rings that you can take anywhere with you. You | | | | fabric ones, which will allow you to get a more |
| throw the straps up over any high bar like a pullup | | | | intense workout. And don't mess with the |
| bar, the top of a power rack, or even over a | | | | weighted handle ropes...they'll just slow you down. |
| football field goal crossbar. Then you can quickly | | | | Your goal is speed when rope skipping. Try mixing |
| adjust the rings to do exercises like ring dips, ring | | | | together two legged jumps, one-legged jumps, |
| pushups, ring pull-ups, hanging leg raises, horizontal | | | | arm crossovers, double jumps (rope passes under |
| body rows, L-sits, and more. Dips and pushups on | | | | feet twice for each jump) to keep things |
| the rings are my favorites and the rings really | | | | interesting and increase the intensity. Also, try |
| make them a hell of a lot more difficult, while also | | | | alternating 15-20 second high intensity bursts |
| incorporating your stabilizer muscles to a much | | | | where you jump as fast as you possibly can, |
| greater degree. The rings allow your joints to | | | | followed by 15-20 second recovery intervals |
| move in a more natural pattern and can help you | | | | where you jump slowly to get ready for your |
| prevent or even recover from shoulder injuries. | | | | next burst. Keep repeating until you're whooped, |
| Personally, when I try dips on a normal dip stand, | | | | which might happen pretty quick!15. Jumping |
| it hurts my shoulders. However, dips on the | | | | exercises - squat jumps, box jumps, lunge jumps, |
| training rings feel perfect, and also give me a | | | | and broad jumps are some of the best ways to |
| much better muscle pump. The training rings are | | | | incorporate explosive jumping exercises into your |
| one of the best training devices I've ever bought. | | | | routines. The explosive and powerful nature of |
| Give them a try...I think you'll like them if you're | | | | jumping exercises works your leg muscles in an |
| up for a challenge. I found my rings, which you | | | | entirely different way than most normal slow |
| can hang up easily on a power rack, pullup bars, | | | | grinding strength training moves. I've even seen a |
| or at a park, at 6. Swimming - A great full body | | | | university study cited once that found squat |
| workout that stresses the muscles and joints in a | | | | jumps to elicit the greatest testosterone |
| much different way than most resistance training. | | | | response of all exercises studied. That means |
| Incorporating swimming workouts once or twice a | | | | more muscle and less fat on your entire body, |
| week into your normal training routines can really | | | | not just your legs. Try super-setting jumping |
| enhance your physique. I recommend trying a | | | | exercises with upper body exercises for some |
| "sprint" style swimming workout, which will help | | | | really intense workouts.Well, I hope you've |
| more for building muscle compared with | | | | enjoyed all of these ideas for ways to really |
| endurance long distance swimming. For sprint | | | | shake up your workouts and make them fun |
| style, swim as hard as you can to the other side | | | | again. I know some of them may seem a little |
| of a 25-meter or 50-meter pool (or sprint swim | | | | "out there", but open your mind to the possibilities |
| similar distances in a lake or the ocean if you like | | | | and you'll never be bored again...and your body will |
| to swim outdoors). Rest enough to catch your | | | | respond with new found results!Visit to receive |
| breath between sprint swims (about 20-40 | | | | your own personalized metabolic rate calculator as |
| seconds). Try to keep the rest intervals fairly | | | | well as 5 of my secret hard-body workout |
| short with swim sprints. You can also mix | | | | routines - all FREE. |
| different strokes (crawl, breaststroke, sidestroke, | | | | |