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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Alli and I recently had the pleasure of being interviewed by Kevin Larabee of the hugely popular Fitcast.

You can listen to our entire interview free on itunes or Mp3 download here. Our interview starts at the 1hr mark.

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In this interview, Alli and I revealed all the details of how we got her into sick shape for her figure competitions.

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Here are just a few things you will learn in this interview:

- The exact training split Alli uses when transforming her physique

- How we combined conditioning and strength training to maximize fat loss and prevent overtraining

- How we undulated our cardio/conditioning training for  better results

- Some of the creative interval training workouts we used to “keep things interesting”

- Key advice every female needs to know about getting started with Figure training and figure competitions

- What Alli did to still lift heavy and get a smaller, leaner, stage ready physique

And, plenty more killer training for Figure competitors and figure athletes!

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Go here to listen to our entire Fitcast interview or click on the logo below. Again, Alli and I come on at the 1hr mark of this Fitcast episode.

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I LOVE Bodyweight exercises and bodyweight workouts! There is nothing better than burning fat, building muscle and developing insane relative strength using the best piece of exercise equipment ever invented – the human body!

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Today’s video is about old time, high school style rope climbing… without using your legs!

Many athletes think they’re strong. But, in my book, if you can’t climb a rope – Your not truly as strong as you should be.

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Rope climbing is one of my all time favorite ways of turning athletes into a strength monsters! If you’re a Strength Coach or Trainer and want your athletes to gain insane strength and out perform the competition – you need to get a climbing rope! Plus, it’s fun!

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So, who’s up for the strength challenge? – Are you strong enough to climb a rope without using your feet? Are your athletes?

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I think climbing ropes should be in every gym! – How about you?

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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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As you may already know from reading Alli’s training Blog – This week is a Deloading phase for us.

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We have  a great workout group consisting of myself, Alli, Mark (Simonetti) Simon and MMA guru, John Rallo. We have all been hitting it very hard lately and our bodies are in need of a rest and recovery week. So, to help us recover, we have toned things down a great deal and we are currenlty doing a Deloading workout each day.

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I’ve found that many folks, even  Strength Coaches and Trainers have trouble figuring out what to do and not to do during a Deload phase.

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So, in today’s post, I’m going to provide you a sample of a Deloading workout.

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Below is a layout of the exact Deloading workout we did today. This deload workout is lower- body dominant because today (Tuesday) is a Lower-body training day for us.

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Sample Deload Workout for the Lower-Body

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This Delaod Workout is performed Circuit training style with 3 different work stations:

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Station #1 – 4 Minute Ride on Airdyne Bike at 60-70 RPM

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Station #2 – 4 Minute Sled Pull (mix up facing forward and Backward) w/200lbs load (done on turf)

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Station #3 – 4 Minute Mobility/Activation Sequence, 1min High Hurdle Step-Over , 1min Mini-Band walks (any direction), 1min Yoga-Plex, 1min Dynamic Pigeons (hip rotator stretch)

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Rest 1 Minute between stations. Perform  3-4 rounds of the entire circuit.

A full circuit takes 15minutes total. So, 3 rounds takes exactly 45min time. Four rounds take 1hr.

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Important Deload Week Notes

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After this or any other deloading workout – You should NOT feel tired or be out of breath!

Instead, you should have a nice sweat going but still be able to talk normally and feel minimal muscle fatigue.

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REMEMBER – A deload week is for active recovery, it’s NOT a workout and shouldn’t feel like one!

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Don’t forget to post your comments below and tell us what you thought of this Deload workout and about your own personal favorite deloading techniques!

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by Nick Tumminello
01/06/10

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Got a set of biceps that haven’t grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.

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Continue Reading…

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At this point, this post needs no introduction. So, without further delay, here is my 3rd installment to the How to get Stronger without adding weight to the barbell/ Dumbbell series.

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Check out the video below and discover yet another killer training concept that is easy to understand, simple to apply and most importantly, it gets incredible results!!!

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Part 4 is coming at you real soon, so stay tuned!

Regardless of your specific training style, everyone uses the Ab Plank for core strength and stabilization training.

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Honestly, I don’t use them in the same fashion as I used to but thats a subject for a different post.

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In this post, I’m going to show you a simple, yet very effective training secret that is guaranteed to double the effectiveness of your Ab plank training.

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Don’t believe me? – Watch this video and see for yourself…

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Keep your eyes on the Blog because I’ve got another killer training secret for Side Ab Plank exercise coming at you very soon!
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As many of you have learned, using the concept of Undulating your workout program can be very effective. That said, this concept can become confusing when integrated together with a Cardio/Conditioning program.
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So, in this post I’m providing you with a sample of how I apply the concept of Undulating training into both a Strength and Cardio/Conditioning workout session.
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I’m actually coping this below information from Alli’s website. She posted this message today and I thought it was too good not to use myself.
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The below is Taken from AlliMckee.com
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In my last post, I gave you the consolidated layout to my physique strength training. Conditioning was a crucial component to my program as well because it helped with a greater EPOC and contributed to overall fat loss. Nick and I were just as systematic about my conditioning programing as we were with my strength training. We wanted to make sure that we were NOT doing conditioning that was heavily fatiguing on the lower body if that day that was intended for legs to rest (ex: we did not run sprints the day after a heavy lower body day). We also undulated my conditioning to match the intensity on my system with that of the strength training.

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EXAMPLE:

Low Rep strength days (5-6 sets, 4-6 reps), I performed high intensity, anaerobic conditioning–4 min-8min max. Often we incorporated Tabatas, sled work or sprints.

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Med Rep strength days (3-4 sets, 8-12 reps) we performed about 12 minutes of interval work at a moderate intensity. This often consisted of Airdyne bike intervals or an upper body interval circuit.

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High Rep strength days (2-3 sets, 15-25 reps) I did conditioning for a longer duration (15-25 min) at a lower intensity. Sometimes the slideboard, the Airdyne bike or an upper body circuit (see Strength Training Split, High Rep, Part IV)

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So there you have it! It’s actually a simple formula that we followed– 1. Match your strength training and conditioning goals for that day in order to keep the intensity levels and energy systems demanded consistent and 2. if it is an upper body day, stick with upper body conditioning –boxing, sledge hammer work, band work, etc. On lower body days, stick with lower body conditioning–sled work, tire dragging, sprints, etc. This stays consistent with the split routine and aids proper rest on the designated muscle groups intended to rest on that day.

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So far, the feedback from Part 1 has been fantastic! So, please keep your comments coming!
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If you missed my first installment of How to Get Stronger WITHOUT Increasing the Weight Load – Go here after watching the video below.

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In Part 1 – I explain the reasoning behing why adding weight is not always the best strategy to use to progress your strength and performance as an athlete.
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Now, check out this video and discover another very practical and effective strategy anyone can use to get stronger!

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