TworkoutNTwelve - Revamped and Improved TNT Buffet Coming This Week!

My goal is that there be something for EVERYBODY no matter what level of fitness AND whether you have equipment or not. 

Although not necessary, a couple sets of light dumbbells and a resistance band would enhance your experience. I'm also all about TRX and anything coming out of my friend Randy Hetricks' Fitness Anywhere Studio in San Francisco.

Tworkout N Twelve - Familiar Moves Fitness

Hey Tworkers! Sorry about the gap since last tworkout, but a lot going on in my little fitness world.  Today I am putting slight variations on very familiar moves that we have already done.  Hopefully you have some dumbbells or a resistance band by now.  If you don't, grab some water bottles then afterwards go to www.powersystems.com and spend $8 on a versa tube.


Let's get right to it!

Time: 12 minutes :30 seconds workout/:30 seconds rest or :45 seconds workout/:15 seconds rest. 
Do 3 cycles of all 4 moves in order given.

Grade: M

Moves:
1) Windmill JUMP Squat
2) Pulsing Push-up
3) Clock squat
4) T-M-I

Move Descriptions:
Windmill Jump Squat
Stand with feet wide and arms straight out to side.
Squat and bend bringing right hand to left foot then SPRING/JUMP up so both feet come off of floor.
Land softly and repeat on other side. You are now a human windmill. Make a breeze!

Pulsing Push-up
From standard Push-up position OR knees on floor push-up position lower body towards floor.  At bottom of move PULSE upward about TWO inches then back to floor before pushing ALL the way to top.  Slowly drop back down and repeat for alloted time.

Clock Squat
Stand with feet wide and hands behind head, elbows pointing out to side.  Imagine right foot is in CENTER of a clock and left foot is ON 3 o'clock.  Squat down w head up and push off of left foot explosively pivoting to the right with left foot landing on 9 o'clock (you should be facing opposite direction).  Now reverse and push off RIGHT foot to left side.  Continue alternating. BUST OUT SOME REPS PEOPLE!

T-M-I
Grap your band and secure around doorhandle.
Stand with feet close together hands holding band handles in front of you with a LITTLE slack in band.  Bring arms quickly out to sides into a "T" formation (see where this is going???).  Bring back to start then bring hands back below waste in "M" position.  Return to start and finally, bring hands up over head into an "I" position. Now start over! And over!! And over again!!!  If you have light dumbells start with then in front of upper thigh with hands facing each other and SLIGHTLY bent forward at waist.  NOW rock the T-M-I as many times as possible.

Alrighty...got other stuff to get to. Get to work and have fun doing it. It only TWELVE minutes!!! Work it!


MR9R8QDN7SHM

Tworkout N Twelve: Welcome to TNT!

As a fitness profesional for over 23 years now Ive had the privilege of not only working with some of Hollywoods' biggest names, but World Class Athletes here in the States and abroad as well. I decided to launch this web site for one simple reason...TO GET PEOPLE MOVING in a manner and time frame that EVERYBODY can commit to AND GET RESULTS!

CONVENIENCE and CONSISTANCY are KEY to maintaining a successful workout regimen, so I will be posting workouts that will not only challenge you no matter what level of fitness you are at currently, but with as little equipment as possible required in order to keep IT convenient and YOU consistant!

Im not going to lie to you, but if you DO purchase a few basic pieces I will suggest - it WILL expedite results a bit quicker and allow for more "move" variation.

This site will be evolving quite a bit over the next couple months (pics and video to take you through moves) so stick with me and I'll always be here for you.  It will be great to grow together and I look forward to hearing from you with any ideas that you'd like to see here.

Again...THANK YOU for comin' by.
Enough talk...lets get to work!

Jim Barcena

Jim Barcena - Celebrity Personal Trainer

Click bottom right corner to turn the page or click here to enlarge in a new window

Enlarge this document in a new window
Publisher Software from YUDU

Tworkout N Twelve: Post Weekend Monday Blast!

Summer, Sun, Friends and Fun...! That my friends usually equates to fatty foods, drinks and a few more calories than we normally consume during a regular week.


THAT'S what life is about!
BALANCE!!!


So lets get to work and not worry about what we did or didnt do this past weekend. Let todays workout allow you to feel good about yourself and let the rest of the week ONLY get better because of it!

Todays moves:

1) Volleyball block squat jump

2) Table or Couch Plyo push up

3) Dumbbell or band alternating row

4) Twisting mountain climbers from plank position

Interval Times:

:30 seconds workout/:30 seconds recovery 
If you're still kinda new to this type of training.  NO worries...be patient.

:40 seconds workout/:20 seconds recovery 
If you're ready to step it up a notch


Number of Circuits:

Do ALL the above moves in the proper sequence 3 TIMES for a total of TWELVE minutes.

At the end of that time YOU SHOULD BE SPENT!

Remember to keep pen and paper NEARBY to log your successes!  A couple weeks from now you can pull up and do one of these older workouts and blow your old scores away!!!.

Move Descriptions:

Volleyball Block Jump Squat -
Set up your feet with heels shoulder width apart and your toes at 11 and 1 o'clock. Drop your butt BACK and Down till fingers touch ground. Then jump upward and bring both hands above head as if you are trying to block a volleyball. Land softly bending your knees and fingers BACK to ground. KEEP GOING!

Table or Couch Plyo Pushup -
Place hands at edge of a couch or table, shoulder width apart, with your body in a pushup position...EITHER on toes or "girl style" on knees. Slowly lower upper body to couch then FIRE upward so entire body AS WELL AS HANDS come off of surface. Control your "landing" and again KEEP GOING!

Dumbell or Resistance Band Alternating Row -
With a pair of 5 to 8lb dumbbell's (1litre water bottles would work for some) or a band secured under couch or table leg.  Put feet close together, bend forward at waist to 45 degrees and bend your knees with hands extended in front of you as if you were about to dive in pool - band should be tight. Begin by quickly bring right arm back in a rowing motion...return to start...then row with left hand. Alternate back and forth for duration and lets get to our last move.

Twisting Mountain Climbers from Plank Position -
Plop down on mat in pushup style position...feet wide...BUT forearms flat on ground instead of on hands. Begin by pulling your RIGHT knee QUICKLY toward LEFT elbow then return to start and rock the left knee to right elbow. Alternate sides quickly but keeping mid-section strong and squeezing your obliques (sides) as knees approach elbows.

Alright...suck it up and lets get back to the top move!!!
Enough reading...LETS DO THIS!

Tworkout N Twelve - Weekend TNT Tip

A medium strength resistance band will open up a world of growth with your TNT workouts.


With timed workouts you may find it difficult to keep going with a "fixed" weight or dumbell because youve reached muscular faliure.


With a band...you can slowly move in appropriate manner DURING the interval to lighten the resistance therefore allowing you to COMPLETE the interval with some form of resistance.


Enough reading for today.  Get out and get active!

Tworkout N Twelve - Weekend Beach Pump!

So today I am giving you all a new TWO move challenge.


The key here is to do AS MANY reps as possible in 12 minutes which will equate to 6 rounds of this circuit.


The FIRST 3 rounds I want you to do :40 seconds of work to :20 seconds of rest

The LAST 3 rounds you will do :30 seconds work with :30   seconds of rest.


Now I want to reiterate that if you are JUST finding a groove with one of the other workouts I've posted...that's awesome and stick with those.


Trust me...many more challenges and opportunities to test yourself are coming so take a little time to settle into a CONSISTENT rythym and develop a good foundation with any workout that "speaks" to you.
Ok...LETS DO THIS!

Here are your moves:

Surfer Pushup

Sumo Squat w/Knee Raise

How to do you ask???
Surfer Pushup:
Lie on a mat or carpet as if you were on a surfboard (I rocked hardwood floor this morn but im rugged like that) place hands flat on floor.  In ONE explosive motion, push upwards and "POP" your feet forward toward your hands so you are in a "downward dog" type position, then quickly POP back to start position.


NICELY DONE...but dont get too happy, thats ONE rep. Knock out as many as possible for allotted time.

Sumo Squat:
Assume a wide stance with your heels JUST outside shoulder width...your hands behind your head and elbows out to side (lets call this hand position "surrender hands").
With weight in your heels push you butt BACK and DOWN till thighs parallel to floor (as you fatigue you can shorten the distance to keep moving) then as you rise up...simultaneously bring right knee up to right elbow.  Return to starting position and repeat on left side.  Keep alternating sides.


NOW get your ass moving and knock some serious reps out!!!

You are 12 minutes away from feeling GREAT about yourself!

Have an awesome weekend!!!

Tworkout N Twelve

TNT

Tworkout N Twelve

Workout to Recovery Ratio

30 seconds of workout: 30 seconds of recovery

Our goal is to get you completing these workouts in 12 minutes and working towards a 50 second workout with a 10 second recovery rate.

1)      Jumping Jacks  

2)      Pushups

3)      Body Weight Squats (heels shoulder width apart)

4)      Bent Over Rows with 5lb dumb bells (stand and lean forward w db's hanging and hands facing each other. Pull elbows back bringing db's to armpits). 

4 moves - repeat cycle 3 times nonstop.