One of my favorite training protocols is the Farmers Walk exercise. The Farmers Walk is easy to apply, simple to understand and just plain tough to do. Especially when you combine it with a Dumbbell complex as I’ve done in the video below!

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In this video, I show you step-by-step, how to perform one of my Performance U, Farmers Walk for Fat loss Metabolic finisher workouts.

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If you’re looking for some new Metabolic finisher workout ideas, a new way to spice up your Farmers Walk training or simply interested in trying a fitness challenge – This Farmers Walk Metabolic Finisher workout will deliver BIG-TIME Fat loss and Conditioning results!

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I’m always up for some new Metabolic Finisher workout ideas. So, comment below and tell us what you thought of this Farmers Walk workout and provide some new workout challenges of your own!

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Today, I’ve got two great 10 min Airdyne Bike workouts to tell you about. But, first I have to mention my experience speaking at the 2010 JP Fitness Summit this past weekend.

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Alli and I just returned from an incredibly fun and informative weekend in Kansas City at the 2010 JP Fitness Summit. I can honestly say – if you weren’t there, you should have been! You won’t find a better group of speakers and attendees than what you’ll get at the JP Fitness Summit. So, make sure you are there next year!

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I would like to thank Nick Bromberg for having my as one of the presenters, for being such a good host and for putting together such a great list of speakers. I’d also like to thank David Bromberg for cabbing me, Alli and the rest of the presenters around all weekend. Also, thanks to everyone who attended! – You all really made it a wonderful and  very memorable experience for us! You all will definitely being seeing me on the JP Fitness forums from now on!

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Now that I’ve got my thank you’s out of the way, let’s talk about how to get a great Airdyne Bike workout in just 10 minutes!

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10min Airdyne Bike Workouts

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If you’re like me, you don’t like to do long cardio type workouts. I like to hit it hard and fast, then go home! That my friends is the essence of High Intensity Interval Training (HIIT).

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If you’re looking for some new, battlet-tested Airdyne Bike workouts guaranteed to accelerate metabolism, scorch body fat, improve mental toughness and build the conditioning needed to outlast the competition – These two Airdyne Bike workouts will be just what the doctor ordered!

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Both of these workouts are based on a pyramid principle. As the Intensity of each High-Intensity Interval increases, the duration decreases.

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10 Min Airdyne Workout #1

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2 min – Easy Ride

1min – Hard ride

1min – Easy ride

45 sec – Hard ride

1:15 min – Easy ride

30 sec – Hard ride

1:30 min – Easy ride

15 sec – Hard ride

1:45 min – easy ride

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Airdyne Workout #2

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2min – Easy ride

15 sec – Hard ride

1:45 min – Easy ride

30 sec – Hard ride

1:30 min – Easy ride

45 sec – Hard ride

1:15 – Easy ride

1 min – Hard ride

1min – Easy ride

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If you hadn’t noticed – These two workouts are the inverse of each other. Workout #1 requires you to go hard for the longest time frame in the beginning and gradually increases the rest as you progress through. Workout #2 does just the opposite. As you progress through, you’re required to work hard for a longer period of time.

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Both of these workouts are completely self regulated. Just go as hard as you can on the hard rides and do your best to compose your breathing during the easy rides.

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I like both workouts because they are simple to understand, easy to remember. And, of course, both are very effective at boosting metabolism and improving conditioning levels!

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Program Design  Tip – Alternate these two 10min Airdyne Bike workouts each time you interval train.

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No Airdyne bike – No problem!

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Both of these 10 minute, High-Intensity Interval workouts can easily be use with a Treadmill, Spinning Bike, Rowing machine or applied to an outdoor running/sprinting workout.

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For more great Airdyne Bike Workout ideas, check out this post on Coach Mike Boyle’s Blog.

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Give each of these 10min Airdyne Bike workouts a try and tell us about your experience on the comment section.

Also, tell us about your favorite HIIT workouts!

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One of the first true metabolic complexes I ever learned was the Super Legs – Leg Complex from my good friend and mentor, Coach JC Santana. Due to Jc’s popularity, there are probably thousands of Coaches and trainers who credit him for teaching them the Super Legs complex.

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The truth is, although Coach JC popularized this Leg complex – It was actually originated in the 80′s by legendary coach Vern Gambetta. Vern originally named it the “burn with Vern leg circuit”. Not taking anything away from my man JC, but I believe in giving credit where credit is due. So, thank you to Vern Gambetta for designing such an incredibly effective Leg Complex. And, thanks JC for teaching it to me!

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Today, I’m going to provide you with the battle-tested progression strategy  Vern Gambetta has developed for using his Super Legs circuit safely and effectively. I can promise you Vern’s progression strategy works because I’ve used it to successfully for over 10 years now.

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The Super Legs Complex

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If you don’t already know – The oringinal “Burn with Vern”, Super Legs complex consists of four exercises:

Bodyweight Squat x20 Reps

Lunge x10 Reps Each Leg

Step-up x10 Reps Each Leg

Jump Squat x10 Reps

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Here are a few key coaching points from Vern’s blog on the Super Legs circuit:

“The goal is one rep per second. This fast eccentric work results in extreme soreness. It is best to do some striding and hurdle walkover drills after the Leg Circuit. This is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises it should be as close as possible to that rate. The squat should break parallel. The lunge length should be as long as the athlete is tall. The step up is an alternating step up on a low box – 14 inches. On the jump squat the arm are held at the waist to accentuate the work of the legs.”

“The Leg Circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics.”

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Vern’s 6 Week Super Legs Progression

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The cornerstone of any “high-quality” training program is consistent and realistic, weekly progression. No one knows this better than Vern Gambetta. Go here to Vern’s Blog and discover his 6-Week Super Legs circuit progression.

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Super Legs Variations

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As you know by now, creativity is alive and well here at Performance U. Since first learning the Super Legs circuit – I’ve developed several variations to accommodate the needs of various clients and to create training variety by giving a new stimulus.

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Here’s a video of a Unilateral (1 Leg dominant) Super Legs circuit Performance U style!

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What are your favorite Leg Complexes? – Comment below!

Along with my article gracing the cover of the April 2010 issue of Mens Fitness magazine – I also have the honor of having a Three-part, Dynamic Warm Up routine featured in this Month’s issue of Women’s Health Magazine. My workout / Warm-up is featured on pg.56-57 of the issue pictured below. (more…)

I have the honor of designing the “Gain Muscle,Burn Fat” workout article featured on the cover of the April issue of Men’s Fitness Magazine! (more…)

The TMUSCLE coaches continue their look at a very timely topic — fat loss — this time concentrating on exercise routines!

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Continue Reading…

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By Nick Tumminello / Thurs, Feb 4, 2010

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TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.

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Continue Reading…

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Yesterday, my article titled Six New Tabata Workouts for Fast Fat Loss was published at Tmuscle.com.

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The article tells you everything you need to know about the Tabata protocol and effective Tabata workouts. But, the article originally included 7 workouts, not 6! The editors, for whatever reason, decided not to included the 7th workout.

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That’s okay because in today’s post, I’m going to hit you with the missing 7th Tabata workout!

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So, here’s the missing workout exactly as I wrote it the unedited New Tabata Workouts for Fast Fat Loss article:

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Tabata Workout #7 – Bodyweight Tabata (8 Exercises)

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This bodyweight Tabata incorporates 8 exercises and alternates from the lower body, to the core, to the upper body and finishes with a total body exercise. This is repeated twice to equal four minutes total.

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Here’s how it goes down-

20 sec Speed Squats or Squat jumps (lower body)

10 sec rest

20 sec Tight Core Rotations (core)

10 sec rest

20 sec Push Ups (upper-body)

10 sec rest

20 sec Burpees (total body)

10 sec rest

20 sec Lunges or Lunge Jumps (lower body)

10 sec rest

20 sec Tight Core Rotations (core)

10 sec rest

20 sec Plank Fast Hands (upper body)

10 sec rest

20 sec Burpee w/Jump

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Remember to perform each exercise as fast and with as much intensity as possible!

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There are two exercises listed above you may not be familiar with? – The Tight Core Rotations and the Plank Fast Hands.

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Go here to learn how to do the Tight Core Rotations

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Watch the video below to learn how to perform the Plank Fast Hands exercise.

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As always, I love to hear your comments, thoughts and favorite workouts. So, hit me with everything you have to say that’s related to doing Tabata style workouts!

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Six New Tabata Workouts for Fast Fat Loss
by Nick Tumminello | Jan 6, 2010

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TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.

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Continue Reading…

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A few weeks ago, I did a post covering a 12-week interval training progression using the Tabata Protocol.

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In that post, I discussed exactly what Tabata Intervals are, why Tabata Workouts benefit athletes of all levels and off course, how to gradually progress over a 12-week period to prevent overtraining.

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In this post, I’m going to cover a slightly shorter, 8 week Tabata Workout progression.

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If you are a fitter athlete with a solid conditioning base.  This 8-week progression is just what the doctor ordered to help you maximize the results of your Tabata training efforts.

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8-Week Tabata Workout Progression

Key – 10/20 x6 = 10 seconds work / 20 seconds rest x 6 rounds.

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Wk.1 – 10/20 x6

Wk.2 – 15/15 x4

Wk.3 – 10/20 x8

Wk.4 – 15/15 x6

Wk.5 – 20/10 x4

Wk.6 – 15/15 x8

Wk.7 – 20/10 x6

Wk.8 – 20/10 x8

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Do you have any personal favorite Tabata workouts?

I have a few killer Tabata workouts I will posting soon – keep checking back!

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In the meantime, post your comments and tell us about your favorite and most effective Tabata workouts!

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