Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

Here is a great video by Fit Melissa on her Kettlebell Right of Passage

Check out her Kettlebell Blog

Well I found out over the weekend that Fox is canceling 24 after this season ends. Too bad, it is one of shows that I watch and I never miss it. I will even have 24athons over a weekend, watching a whole season. Needless to say the show had a great run and there is rumors that they may do a 24 movie. So let’s hope that this final season is a great one.

(So long Jack)

OK now onto other things. It is Monday so that means Rapid Fire. That’s right we are hitting week 2 of the Rapid Fire program. It is funny, the routine doesn’t seem like much on paper but once that you get into it and if you are really putting out all effort with the short rest periods, then it can kick your butt.

You heart gets cranking and you get your strength work in. This is serious fat blasting.

Today Full Body Pull – Back & Biceps and pulling legs.

Song of the day: Trapped (Live) – Springsteen

Chin-ups / Single Leg Romanian Deadlifts
5 –> 12 x 25lbs (30 seconds rest)
5 –> 12 x 25lbs (30 seconds rest)
4 –> 12 x 25lbs (60 seconds rest)

2 Hand Dumbbell Rows / Lying Hip Bridges – On Chair
16 x 40lbs –> 20 (30 seconds rest)
12 x 50lbs –> 20 (30 seconds rest)
12 x 50lbs –> 20 (60 seconds rest)

1 Arm Dumbbell Rows / Single Leg Hip Extensions
15 x 60lbs –> 12 each side (30 seconds rest)
15 x 60lbs –> 12 each side (30 seconds rest)
12 x 60lbs –> 12 each side (60 seconds rest)

BBell Curls / Lateral Leg Swings
8 x 85lbs –> 20 each side (30 seconds rest)
8 x 85lbs –> 20 each side (30 seconds rest)
8 x 85lbs –> 20 each side (30 seconds rest)

DBell Curls / Front-Rear Leg Swings
10 x 45lbs –> 20 each side (45 seconds rest)
10 x 45lbs –> 20 each side (45 seconds rest)
8 x 45lbs –> 20 each side (Done)

Here is a good quick meal from Tosco Reno’s Eat Clean Diet books.

Asian Noodle Bowls

Ingredients:

• 2 large boneless, skinless chicken breasts, sliced into 1/4-inch strips
• 2 Tbsp / 30 ml low-sodium soy sauce
• 1 tsp / 5 ml fresh ginger, minced
• 1 clove garlic, passed through a garlic press
• 2 Tbsp / 30 ml rice wine vinegar
• 2 Tbsp / 30 ml toasted sesame oil
• 4 cups / 960 ml low-sodium chicken or vegetable broth
• 1 package / 8 oz dry soba noodles or Asian noodles
• 1/2 cup / 120 ml frozen peas
• 2 cups / 480 ml broccoli spears
• 1/4 cup / 60 ml thinly sliced sweet red pepper
• 1 small carrot, peeled and grated
• 4 green onions, thinly sliced on the diagonal
• 4 generous handfuls spinach
• 1/4 cup / 60 ml roasted peanuts, chopped (optional)

Preparation

1.Combine chicken, soy sauce, ginger, garlic, rice wine vinegar and toasted sesame oil in a small saucepan. Heat mixture on medium.
2.Add broth and bring to a gentle boil. Continue cooking until chicken is no longer pink – at least 10 minutes.
3.Add noodles, peas, broccoli and red pepper. Cook until broccoli turns bright green and is tender-crisp. Reduce head and let sit, covered.
4.Sit in carrot and green onion.
5.When ready to serve, divide spinach leaves among four bowls at the bottom of each bowl. Ladle soup into each bowl, making sure to divide ingredients as evenly as possible. Garnish with peanuts (if using).

Tosca’s Tip

Add bok choy, nappa cabbage, rapini or other greens to this meal to up the nutrient value of this dish!

Get more great meals from Tosco’s book The Eat-Clean Diet by Tosca Reno

Check it out on Amazon.

It is day 3 of Rapid Fire. No messing around, I opened up the gym and hit it. The thing is today that it is the first day of being warm here. It is actually about 83 degrees today so I suffered a little bit and realized that I slacked off too much during the Winter. What the heck does that mean? It means that I really need to start to hit the intervals at least twice a week along with the every other day full body work. So I will be hitting the blog up with that stuff too.

Rapid Fire Day 3:

Songs of the day:
Come Together – 3rd Day
No More, No More 0 Aerosmith

DBell Incline Bench / Prisoner Squats with 60lb Sandbag
15 x 50lbs –> 20 (30 seconds rest)
12 x 60lbs –> 20 (30 seconds rest)
12 x 50lbs –> 20 (60 seconds rest)

Decline Push-ups / Reverse Lunges with 60lb Sandbag
20 –> 20 – 10 each side (30 seconds rest)
16 –> 20 – 10 each side (30 seconds rest)
12 –> 20 – 10 each side (30 seconds rest)

DBell Shoulder Flyes / Box Steps
12 x 25lbs –> 24 – 12 each side (30 seconds rest)
12 x 25lbs –> 24 – 12 each side (30 seconds rest)
10 x 25lbs –> 24 – 12 each side (60 seconds rest)

DBell Shoulder Press / Bulgarian Split Squats
15 x 40lbs –> 24 – 12 each side (30 seconds rest)
12 x 40lbs –> 24 – 12 each side (60 seconds rest)

DBell Triceps Extensions / Floor Sweepers with 85lbs
16 x 25lbs –> 12 (30 seconds rest)
12 x 25lbs –> 14 (30 seconds rest)
10 x 25lbs –> 20 (Done)

OK, day two of the Rapid Fire program. Take a look back at Monday’s post up and you will get a quick description as to the basics of the routine.

Once again I am doing super set combos with 30 to 60 seconds rest between each combo.

Song of the day: Tunnel – Third Day

Chin-ups / Single Leg Romanian Dead Lifts
5 —> 12 x 15lbs each side (30 seconds rest)
5 —> 12 x 15lbs each side (30 seconds rest)
3 —> 12 x 15lbs each side (60 seconds rest)

2 Hand Dumbbell Rows / Hip Bridges on Chair
12 x 40lbs —> 20 (30 seconds rest)
12 x 40lbs —> 20 (30 seconds rest)
12 x 40lbs —> 20 (60 seconds rest)

Dumbbell High Rows / Single Leg Hip Bridges
12 x 20lbs —> 12 each side (30 seconds rest)
12 x 20lbs —> 12 each side (30 seconds rest)
12 x 20lbs —> 12 each side (60 seconds rest)

Single Arm Dumbbell Rows / Lateral Leg Swings
16 x 60lbs —> 16 each side (30 seconds rest)
16 x 60lbs —> 16 each side (30 seconds rest)
16 x 60lbs —> 16 each side (60 seconds rest)

Dumbbell Curls / Front Rear Leg Swings
12 x 35lbs —> 16 each side (30 seconds rest)
12 x 35lbs —> 20 each side (30 seconds rest)
10 x 35lbs —> 20 each side (60 seconds rest)

I didn’t get any post up last week. I was just to busy with work, being a dad and the band. I did get 3 workouts in but totally forgot about posting up.

So this week I definitely have to get my post back up to speed.

This week I am doing a 3 day dumbbell – body-weight workout on Monday, Wednesday & Friday. Then on Tuesday & Thursday I will get some interval training in.

I think that I am going to call this a Rapid Fire Kick Start. I’ll call it Rapid Fire because it comes quick and hits hard. It consist of Super Sets or Combos, depending on what you want to call it. I do it a little different then what a lot of current people are doing. A lot of the newer routines with Super Sets & Combos have the routines being broken up into doing the entire routine. In other words, you do Super Set 1 or Combo 1, rest 30 to 60 seconds; then do Super Set 2 or Combo 2, rest and so on.

When you get all the way through the routine, you rest a few minutes and start over.

Now I don’t have anything against this at all, I actually think that it is great. But myself I like to do Super Set 1/Combo 1, rest 30 to 60 seconds and then repeat that Combo. I will do this combo 2 or 3 times, after the 3rd combo I rest 60 seconds and then start the next combo.

Confusing? I hope not. I is actually real simple as you will see below.

Song of the day: Lonely Is the Night – Billy Squier

Monday’s Rapid Fire Kick Start:

Dumbbell Incline Bench / Prisoner Squats
15 x 50lbs / 20 (30 seconds rest)
15 x 50lbs / 20 (30 seconds rest)
12 x 50lbs / 20 (60 seconds rest)

Decline Push-ups / Reverse Lunges
20 / Reverse Lunges – 15 each side (30 seconds rest)
20 / Reverse Lunges – 15 each side (30 seconds rest)
15 / Reverse Lunges – 15 each side (60 seconds rest)

Dumbbell Seated Flyes / Box Steps
15 x 25lbs / 20 – 10 each side (30 seconds rest)
15 x 25lbs / 20 – 10 each side (30 seconds rest)
12 x 25lbs / 20 – 10 each side (60 seconds rest)

Dumbbell Shoulder Press / Bulgarian Split Squats
12 x 40lbs / 24 – 12 each side (30 seconds rest)
10 x 40lbs / 24 – 12 each side (30 seconds rest)
12 x 30lbs / 20 – 10 each side (60 seconds rest)

Bench Dips (Feet Raised) / Wall Sits
16 / 45 seconds (30 seconds rest)
16 / 40 seconds (30 seconds rest)
16 / 35 seconds (60 seconds rest)

Lying Dumbbell Triceps Extensions (Skull Crushers)
10 x 30lbs (30 seconds rest)
8 x 30lbs (DONE)

Got this one from Maximum Fitness Magazines online site.

WHAT YOU NEED
5 oz salmon
1/4 cup orange juice
1 medium sweet potato (as is or mashed with 1 tsp cinnamon)
1 cup steamed vegetables
1 cup fresh pineapple

HOW-TO
Marinate salmon in orange juice in a plastic zip-lock bag for 20 minutes or over night. Preheat oven on broil setting. Place salmon, skin side down, on a baking pan lined with foil. Broil 4 to 5 inches from heat for 10 minutes per inch of thickness. Wash sweet potato and prick with a fork three times. Cook on high in microwave oven for 5 to 7 minutes or until tender when fork is inserted. Boil water in a saucepan; add vegetables and cook for 6 to 8 minutes or until tender yet crisp. Cut pineapple into chunks.

NUTRITION INFORMATION

SERVING SIZE: 1
CALORIE COUNT: 430
PROTEIN: 32 g
CARBS: 53 g
FAT: 10 g
SAT FAT: 1.5 g

Another great source for fit eating is The Eat-Clean Diet by Tosca Reno

Check it out on Amazon.

I play bass in a rock band called Baekker Akt here in the Gainesville/Ocala area. We do mostly original music and if you are interested you can check out our website at www.BaekkerAkt.com.

We are actually going to be doing some studio work on a CD that we are calling “Simple Abnormalities” in May.

What does that have to with today’s post you ask? Well we have a gig in an hour so I had to keep things quick today, so again I got in some 2 hand kettlebell swings. Today was 6 rounds of 25 for 250.

Song of the day: Tired – Baekker Akt

OK gang my oldest daughter Shannon had to have two impacted wisdom teeth removed today, so most of the day was spent taking care of my biggest baby. She is 21 and a college student at UCF in Orlando.

So to keep things shorts today’s workout was simple. 10 rounds of 20 – 2 hand kettlebells swings, with 30 seconds rest in between each set.

That was it – 200 swings.

Song of the day: Mission Impossible (Take a Look Around) – Limp Bizket

OK it is mom’s birthday today so after work I had to stop pick up a card and present. That also meant heading over to my sisters tonight for cake (Not for me though). What the heck does that mean? It means that tonight would be a quick workout.

We are moving to circuits & super sets with 60 seconds or less rest.
I will do a super set this week and next we will turn it into super set circuits. What does that mean? I hit up a super set then 60 seconds rest. Then I repeat that super set. I do this 3 times for each super set.

So things go fast and furious with intensity.

So a quick workout with some blasting tunes.
Song of the day: Rock n Roll Fantasy/Beatles Medley Live – Bad Company.

Monday’s Quick Fat Blaster Routine
————————————
50 Jumping Jacking Jacks

Round 1
————————
Push-ups
30 ( No rest)

Dumbbell Squats
12 x 100lbs (50 each) – (60 seconds rest)

Push-ups
25 ( No rest)

Dumbbell Squats
12 x 100lbs (50 each) – (60 seconds rest)

Push-ups
19 ( No rest)

Dumbbell Squats
12 x 100lbs (50 each) – (60 seconds rest)

Round 2
————————–
Chin Ups
6 (No Rest)

Lunges
30 – 15 each side (60 seconds rest)

Chin Ups
4 (No Rest)

Lunges
30 – 15 each side (60 seconds rest)

Chin Ups
4 (No Rest)

Lunges
30 – 15 each side (60 seconds rest)

Dumbbell Shoulder Press
12 x 40lbs (No Rest)

Body-weight Legs Curls Using Chair
20 (60 Seconds Rest)

Dumbbell Shoulder Press
12 x 40lbs (No Rest)

Body-weight Legs Curls Using Chair
20 (60 Seconds Rest)

Dumbbell Shoulder Press
12 x 40lbs (No Rest)

Body-weight Legs Curls Using Chair
20 (60 Seconds Rest)

Off to my sisters… Happy Birthday Mom…