Personal Training and Sports Performance in Baltimore, Maryland
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Improve overall fitness and coordination by forcing multiple muscles to work together. This full-body movement links big muscles around your abs and back with your hips, shoulders, and neck, says Nick Tumminello, C.P.T., owner of Performance University.
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Most guys can’t sweep the room without using wrist straps to grab onto the broom. Here’s how to fix that sad, sad, problem.
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Athletes aren’t born; they’re built. This exercise from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, builds your acceleration, speed, and explosiveness.
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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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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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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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Six New Tabata Workouts for Fast Fat Loss
by Nick Tumminello | Jan 6, 2010
TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.
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One of the best and most popular shoulder stabilization / pre-hab drills used among strength coaches these days is the Push Up Plus exercise. Why? – Because it’s a great exercise for activating and strengthening the all important Serratus Anterior muscles of the shoulder.
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Serratus Anterior
A strong Serratus Anterior muscle is crucial for optimal shoulder health and functional movement. Put simply, the Serratus Anteriror keeps the Scapula (Shoulder Blade) pressed against the rib cage while your arm moves or deals with load.
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Many folks blame a weak Serratus Anterior muscle for causing a winged Scapula. Although this can be true. There are some cases in which Scapula winging is cause by a long Thoracic nerve problem. This an an issue that is way beyond the scope of most coaches and therefore beyond the scope of this Blog.
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Now, what IS within the scope of this Blog is to provide you with yet another new, smarter and more effective way to use the Push Up Plus exercise for the purpose of shoulder strengthening and injury prevention.
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In the video below, I demonstrate how to perform the Push Up Plus exercise to MAXIMALLY recruit and strengthen the Serratus Anterior muscles.
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These recommendations featured in the video below are based on the current Bio-mechanical research and teachings of world renowned Physical Therapists like Mark Comerford and Kevin Wilk.
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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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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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Alright, I’m back home from giving two killer presentations at the ECA World Fitness THRIVE Conference. The crowd at both classes could not have been any better and a BIG Thanks goes out to all the folks at ECA for welcoming me with open arms and for their amazing staff!
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On top of that, Alli had her Figure Competition this past weekend. Tomorrow, I will reveal the results and talk about what goes back stage at a Figure Show.
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For now, we are back in action with Smarter Strength and Conditioning concepts!
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In todays post, I’m going to hit you with one of my favorite Leg Complexes. A leg complex could also be called a leg circuit.
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This complex is one of the version I have developed from the original Super Legs circuit designed by my good friend, Coach JC Santana.
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This Leg Complex is done unilaterally so its great for sports specific purposes and for physique competitors to develop symmetry.
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In my last post, I provided you with Mark Young’s brilliant concept of using Tight Rotations as part of a cardio / conditioning / fat loss workout.
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As promised, in this post, I have provided a video that will show you one of the ways I utilize Tight Rotations in our Metabolic Conditioning here at Performance U.
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In this video, you will see Alli McKee doing some serious upper body dominant conditioning after her Strength Workout. Trust me when I say, Alli can out-last any and all comers when it comes to conditioning. When we are training, regardless of how difficult the workout, Alli won’t stop until I tell her to stop! That my friends is the type of drive, mental toughness and dedication it takes to be a champion!
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And, its why Alli is going to kick ass on stage at her figure competition next week!
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Watch Alli “get after it” in the only she knows how, as she performs 1 round of her interval conditioning.
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Now , go here to read Alli’s Blog post in which she reveals the exact training specifics of the Conditioning workout you have just watched. Yes, here, Alli tells you the specific reps, sets, tempos, rests used in during her strength session that day. Plus, she provides the work/rest interval times she performed on the conditioning workout in the video here.
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Where else can you get real world training information like this? – No where but here at NickTumminello.com and at Alli’s Fit to Figure Blog.
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