Boot Camp FX TV - Best Workout Videos to Build Muscle and Lose Belly Fat FAST!

Juggling a Kettlebell: Single Best Exercise for Grip Strength

2011-06-28T21:46:05Z

Before starting this or any other workout always perform a 5 - 10 minute dynamic warm-up.

In this Boot Camp FX workout video with Curtis Ludlow you'll see one of the single best kettlebell exercises for building muscle and improving grip strength. You'll also see an advanced upper body exercise that activates the abdominals.

This first exercise in this workout is a kettlebell juggling exercise - the Kettlebll swing, catch and press.

Kettlebell juggling is one of the single best exercises for improving grip strength.

As with all kettlebell juggling exercises, this exercise should be performed outdoors - for safety reasons. This movement builds tremendous upper body muscle, power and grip strength.

Stand over a single kettlebell while maintaining a neutral spine and keeping your shoulder blades pinched together. Pick the kettlebell up off of the floor by standing with feet slightly wider than shoulder width apart and pushing the hips back and down. To lift the bell, drive the hips forward, straighten your legs and pull the bell up forcefully until the kettlebell is airborne.

Keep your eyes on the kettlebell as you toss it into the air then catch and press it over head.

After reaching the peak of your repetition, reverse the movement. Perform as many repetitions as possible in 20 seconds.

The next exercise is the bicycle pull up.

To perform this exercise use a narrow grip on the pull up bar and alternately pull your knees in toward your chest while doing pull ups.

During each repetition, after you pull your knee in as far as possible extend your lower leg out to allow an eccentric force to be placed on your ab muscles.

Perform as many repetitions as possible in 20 seconds.

Repeat this interval four times.

Build Muscle, Burn Fat with "Thor" & "Lebert"

2011-06-24T13:37:02Z

Before attempting this or any other workout be sure to warm up with dynamic stretching for 5-10 minutes.

In this workout video you'll see two outstanding exercising that build muscle, burn fat and accelerate metabolism.

The first exercise is the "Hammer of Thor". This kettlebell exercise is extremely challenging. In addition to building muscle, this exercise also develops core power, strength and shoulder mobility.

To perform this exercise grip a light kettlebell with both hands. Hold the bell with a mixed grip. While maintaining a neutral spine and an extra wide stance transfer the weight of the kettlebell to a single arm while simultaneously reaching in the direction of the opposite leg.

Immediately upon reaching the bottom or your range of motion recoil the kettlbell up and toward the opposite shoulder. Then grip it with both hands again and swing it over the top and behind your head. Attempt to position your upper arms perpendicular to the ground at the peak of the repetition.

Repeat on the movement on the side of the body.

The next exercise is a Lebert Equalizer exercise.

The Lebert Equalizer dip is a movement that develops upper body strength and builds the muscle of the chest, shoulders and triceps.

To perform this exercise position your shoulders directly over the Equalizer so that your arms are perpendicular in relation to the ground.

Then lift your legs off the ground, transferring all of your weight to your upper body. Lower your body toward the ground by leaning forward and bending your elbows.

After reaching the bottom of your range of motion press yourself back up to the starting position. Be sure to lean back and lock out your elbows at the top of the range of motion to fully activate the pectorals and triceps.

An alternate method of performing this movement involves lifting the knees as high as possible toward the chest at the peak of every repetition.

Doing this further activates the rectus abdominus, a.k.a. the "six pack".

For more Boot Camp FX workout videos that build muscle, burn fat and give you HARD RIPPED ABS - subscribe to my YouTube channel by clicking "SUBSCRIBE" button at the top of this page or sign up for my email newsletter by leaving your contact information using the form on the right.

Best Way to Build Muscle: Progressive Resistance Training

2011-06-17T14:32:56Z

In this Boot Camp FX workout video with Curtis Ludlow you'll see two great muscle building exercises.

Building more muscle improves the rate at which your body burns fat and recomposes itself.

Men:

You have an incredible capacity for building muscle. Say "thank you" to growth hormone and testosterone.

These hormones are your friends.

You can quickly build muscle by training with HEAVY weight to the point where you feel burning, breathlessness and you're sweating. Doing so releases muscle building and fat burning hormones in abundance. You are in complete control your peripheral blood hormone profile.

So the magic bullet to recompose the body is high intensity, short duration, progressive resistance training.

This type of training lays the foundation for building muscle and burning fat.

Kettlebell exercises are just one of the many tools that we use at Boot Camp FX. They recompose the body by progressively overloading the nervous and muscular systems.

They're great for total body conditioning, gaining muscle mass, muscle strength and for burning fat.

In the workout video at the top of this page, the first exercise is a multi-joint movement called the kettlebell alternating clean and it works nearly every muscle in the body.

The kettlebell alternating clean is an advanced exercise and shouldn't be performed unless you've become proficient with the basic single kettlebell clean.

The key to this exercise is pushing the hips back every time you clean the bells.

This allows you to "pop" the hips forward. The hip action generates momentum and drives this movement.

The next exercise is the kettlebell around the world (body) exercise.

This is a simple exercise that is used here as an active recovery movement.

Women:

Good news! You can lift weights 24 hours a day, 7 days a week and you will NEVER look as muscular as a man.

You don't have enough testosterone to make that happen. This is a good thing. Accept it, stop lifting pink weights (they're sooo cute though!) and challenge yourself.

Your mother and father were WRONG.

There is no such thing as "big bones". Have you ever seen a "fat skeleton"?

You can't catch a cold from going outside without a jacket (that's not how it works).

You're not going to get bigger from lifting weights and exercising - unless you eat big.

It takes a significant calorie surplus to "bulk up". If you are bulking up, it's not muscle. It's fat. The solution there is simple, stop eating so much food.

You need to be in a "calorie deficit" to lose weight.

In the beginning, the only way to know if you're in a calorie deficit or not is to weigh yourself and count calories.

As long as you maintain a calorie deficit your body will get a leaner, more attractive shape - you'll look and feel sexier.

For more Boot Camp FX muscle building workout videos subscribe to the newsletter by entering your name and email address in the contact form to the right.

How to Build Muscle, Burn Fat & Improve Flexibility

2011-06-02T19:33:35Z

When you know what you're doing it's not hard to build muscle and burn fat fast.

A key part of the process of building lean muscle tissue and burning fat is properly preparing for the high intensity work necessary to stimulate the neuromuscular and endocrine systems of your body.

Just three months ago I went on a cruise to the Riviera and made it a point to eat as much as I wanted to.

I wanted to see how much weight I could gain.

Yes, I'm el Ludlow loco, I know.

To give you an idea of how much I was eating, when it was time for dessert, I wouldn't order one.

Oh no. I ordered one of each.

That's right.

Apple cobblers. Lemon bars. Bread pudding. Ice cream.

That was at a single typical meal. And when you're on a cruise ship it's always meal time.

They don't close down the kitchen. It's always open. No limit to how much you can eat.

You can guess what happened, can't you? That's right. I gained more than 12 pounds in 9 days. This is how bad it got. I bought a new suit the week prior to the trip.

The suit fit perfectly.

On the last day of the trip I couldn't button the pants without sucking in my bloated belly.

Yes, I was fat and happy :)

The good news is that when I got home, I got back into my old routine.

Good lifestyle habits.

And I lost all twelve pounds in less than three weeks. So what are the habits that helped me lose the weight relatively quickly?

Here are just a few: high intensity interval strength training, eating clean 90% of the time and properly refueling after training.

What are the essential habits that allow YOU to change your body at will?

Well, a frequently overlooked part of the process of building lean muscle tissue and burning fat fast is properly preparing for the high intensity work necessary to stimulate the neuromuscular and endocrine systems of your body.

The problem is that most people still prepare for challenging high intensity workouts and for athletic performance events with inefficient and potentially dangerous exercise methods that actually weaken muscle tissue.

An example of this is the use of static-stretching as a warm up.

Unfortunately, static stretching - known to most people simply as "stretching" - doesn't seem to be the best method of preparing for high intensity exercise or for improving flexibility [1] [2].

Research also suggests that a dynamic warm up has greater potential applicability to enhance performance and prevent injury in sports and in resistance training as compared to static stretching [3].

It's for these reasons that we very rarely perform static stretching before our training sessions.

But there's more to it than that.

Is it possible for a particular exercise to have more than one function?

Can a single exercise work to burn fat, build muscle and improve flexibility?

Yes.

That's why in this episode of Boot Camp FX television you'll see two challenging exercises that can be used as part of your dynamic warm up, dynamic stretching routine or during the strength training portion of your workout.

These exercises also work well as active recovery exercises. For the beginner, these movements may be sufficient to build muscle on their own.

The first exercise you'll see in this workout is the kettlebell globetrotter lunge.

When used as part of your warm-up, be sure to use a light kettlebell and work at about 50% of full-speed.

The next exercise is the kettlebell halo.

The trick here is to hold the kettlebell by the horns and reach as far down the shoulder blades as possible.

Again, use a light kettelbell and go at about half speed.

The exercises in this workout video are just two that work well as part of a dynamic warm up.

Evidence suggests that the habit of warming up with dynamic exercises helps build muscle, burn fat and improve flexibility better than traditional static stretching.

Add it to your workout routine and see for yourself.

[1] J Strength Cond Res. 2006 Aug;20(3):492-9.

[2] J Strength Cond Res. 2008 May;22(3):809-17.

[3] J Strength Cond Res. 2009 Sep;23(6):1811-9.

3 Crucial Hormones & The Best Way to Build Muscle

2011-05-21T01:25:54Z

While the goal of building muscle and losing fat is a common one, what isn't so common is knowledge of the process by which this occurs.

The best way to build muscle is to first build an understanding of the physiology of muscle growth and the many factors involved in producing changes in body composition.

This makes building muscle at will a real possibility.

If you know what must happen mechanically and biochemically inside your body to achieve an increase in muscle size and volume, gaining muscle becomes a matter of simply making the DECISION to do so.

In fact, there has been much written about the different ways to progressively overload the muscles of the body with various fitness and weight training techniques.

However, without a very specific biochemical response, building muscle isn't a possibility.

There is a precise hormonal cocktail, so to speak, that must be present in the body if muscle growth is to occur.

Three important hormones involved in muscle building (or the lack of muscle building) include growth hormone, cortisol and testosterone.

Growth Hormone

Growth hormone is a peptide hormone that is released due to progressive overload resistance training.

Growth hormone also causes the release of insulin growth factor, which causes satellite cell division and proliferation.

Satellite cells are important for the building of muscle because after a resistance training session the trained muscle has been damaged and traumatized.

The trauma results in inflammation.

The purpose of the inflammation is to initiate a series of events that repair and rebuild a damaged or traumatized area of the body, in this case, traumatized muscles.

Cortisol

Cortisol is a steroid hormone that is produced by the adrenal cortex of the kidney. It is released during times of high stress.

Cortisol is also responsible for gluconeogenesis. The production of glucose from sources other than glucose.

Presence of cortisol in the system is associated with catabolism or muscle protein breakdown - the opposite of muscular hypertrophy.

Testosterone

Testosterone is an androgen (male sex hormone) responsible for the growth and function of male organs and characteristics.

Testosterone has an anabolic (muscle building) effect and occurs in significantly greater amounts in males than in females.

It also increases protein synthesis and the induction of hypertrophy in traumatized muscle mass.

These are just of few of the many biochemical processes that take place in the body after a resistance training session and progressive resistance training program.

For more cutting edge information on how to gain muscle and lose fat fast, the best ways to gain muscle fast and the best muscle recovery supplements visit http://CurtisLudlow.com/blog

Bloopers & Outtakes from Boot Camp FX Workout Videos

2011-05-13T03:23:07Z

In this Boot Camp FX workout video there isn't any workout.

Instead you'll see some recent BLOOPERS and outtakes that were taken from the past year of video taping.

In this video I drop kettlebells on the ground and on my face.

I chicken out of doing face-first plyometric depth jump push ups down stadium stairs.

I frighten women and children.

All this and more in this brand new episode of Boot Camp FX television!

Enjoy!

Kettlebell Workout for Washboard Abs

2011-05-08T14:56:11Z

In this episode of Boot Camp FX television with Curtis Ludlow you'll see a kettlebell workout designed to build muscle, burn belly fat and unveil washboard abs fast.

Kettlebell workouts are exceptional tools for achieving quick muscle gain and fat loss. If you're interested in getting maximum body composition change results in a time efficient manner, watch this workout video right now.

Before starting this or any other workout, always perform a dynamic warm up for 5-10 minutes. In the workout video above you'll see two kettlebell exercises.

The first exercise is the kettlebell dip and press combo. To perform this exercise grasp and place a heavy pair of kettlebells on the ground and position your shoulders directly over them. Then press yourself up into a standard push up. At the top of the range of motion thrust your hips up slightly and simultaneously pull your knees in toward your chest, swinging your legs in front of you in one motion.

At this point you can either set your feet on the ground or if you wish to activate the abdominal musculature further, you may keep your legs in the air. This is a very challenging exercise that requires balance, strength, coordination and muscular endurance. This movement should not be attempted by novice exercisers and should be practiced with caution.

If you are qualified to perform this exercise be sure to cease exercising well before achieving muscular failure. If you have concerns about your ability to do this exercise, do not attempt it.

Instead, you may perform the exercise on the ground, without kettlebells. If you have trouble pulling your legs under your body, for the dipping exercise, you may swing your legs around by balancing your body on one arm. This exercise looks similar to a breakdancing movement.

The next exercise in this workout is the kettlebell goblet squat and press. This is a much less challenging exercise than the kettlebell dip and push up combo. However, since it is preceded by a major neuromuscular activation exercise it will be VERY challenging for most people.

To perform this exercise, grasp a kettlebell by the body or by the horns and raise it up to collar bone level. Immediately descend into a squat position while keeping the bell high and close to your body. As soon as your thighs break parallel positioning, in relation to the ground, immediately and while driving with your mid foot stand up and press the kettlebell overhead.

Repeat this exercise for 20 seconds or until you can no longer maintain perfect form.

These two kettlebell exercises and this kettlebell workout is part of a larger spectrum workouts and exercises that are included in the Boot Camp FX fitness training program.

Boot Camp FX is fitness training program based on the martial art and life philosophy of Jeet Kune Do developed by Bruce Lee. "Jeet Kune Do" is based on the idea of only using the tools necessary to achieve the results you desire. Boot Camp FX is a set of fitness training tools and knowledge to gain muscle and lose fat as fast as possible.

How to Gain Muscle and Lose Fat Fast

2011-05-01T20:58:06Z

If you're interested in discovering how to gain muscle and lose fat fast, watch the newest episode of Boot Camp FX television now. In this episode, you'll see two kettlebell exercises designed to activate all of the muscles in your body. Kettlebell exercises are great for body composition changes like losing belly fat and building muscle. This workout utilizes kettlebell exercises in an interval strength training workout.

Before beginning this or any other workout, warm-up for 5-10 minutes with dynamic stretching. Dynamic stretching has been found to be more effective at preventing injury and readying the body for exercise than traditional stretching techniques like static stretching (stretch and hold).

The first exercise in this workout video is the kettlebell squat matrix. This movement targets the lower body musculature while simultaneously improving cardiovascular fitness. To perform the exercise, hold a pair of dumbbells or kettlebells by your sides or in the rack position. Next, keep your chest and chin high while driving your hips back and down, squatting as low as possible while squeezing your shoulder blades together. After reaching your stopping point, in the low squat position immediately drive up through the mid foot as explosively as possible jumping off the ground. Land softly on the balls of the feet and immediately descend into your next repetition. Begin regular kettlebell squats after 3-4 repetitions of this jumping movement.

The next exercise is the kettlebell curl and swing superset. Grasp the kettlebell by the horns and curl it up toward your chin while keeping your upper arms perpendicular to the ground. Squeeze the muscle at the top of the range of motion and hold for a one count. Repeat this movement for 3-4 repetitions. After completing your repetitions, immediately go into kettlebell swings for another 3-4 repetitions.

To perform the kettlebell swing exercise, grasp the kettlebell with an overhand grip while in a semi squat position, keeping your shoulder blades squeezed together and chest high. The key to this movement is to maintain the back's anatomical posture during the entire movement. No rounding of the shoulders or lower back is allowed. To start the exercise let the arms hang loosely and drive the hips forward forcefully into a standing position.

Kettlebell exercises like the kettlebell swing are very technical movements and shouldn't be attempted unless you've received personal instruction from a qualified fitness trainer.

Thank you for watching this workout!

How to Burn Fat Build Muscle

2011-04-26T19:19:50Z

In this episode of Boot Camp FX television with Curtis Ludlow, you'll see a great workout that will help you burn fat, build muscle, and turbocharge your metabolism.

The workout consists of two exercises.

A bodyweight movement and a kettlebell exercise.

The first exercise is the kettlebell alternating row.

Perform this exercise for 20 seconds or until you can no longer maintain perfect form and control.

Rest for 10 seconds after completing the exercise.

To perform this exercise, start by squeezing the shoulder blades together. Then bend the knees and hinge forward from the waist.

Next pick up the kettlebells while maintaining natural lumbar and cervical curvature in the spine.

Begin pulling/rowing the kettlebells alternately with control.

The next exercise is a bodyweight exercise called the "alligator push up".

Perform the movement for 20 seconds or until you can no longer maintain perfect form. To preform this exercise get into push up position.

When performing this exercise keep your core musculature engaged with hips slightly higher than shoulder level to encourage activation of the rectus abdominis and transversus abdominis.

Begin the movement from the push up position by simultaneously reaching forward with your right arm and left knee as far as possible.

Lower your body toward the ground from the extended position then repeat on the other side.

This workout is guaranteed to burn fat, build muscle and get you in top shape fast.

For best results perform this circuit with other Boot Camp FX workouts.

Always warm up for 5-10 minutes with dynamic stretching and calisthenics before starting this or any other exercise program or training session. Do not attempt this or any other workout unless you've first received personal instruction from a qualified personal trainer.

If you're reside in Fullerton, Brea or North Orange County California visit Fullerton fitness trainer Curtis Ludlow at CurtisLudlow.com and try Fullerton Boot Camp FX today.

How to Lose Belly Fat Fast

2011-04-19T18:17:55Z

In this episode of Boot Camp FX television you'll see two exercises that burn belly fat and build muscle fast.

The first exercise, the kettlebell push up, dip and press is an anaerobic muscle strengthening movement.

Perform the exercise for twenty seconds.

The next exercise is "seal jacks".

This is an metabolic conditioning and active recovery movement.

Perform this exercise for 20 seconds.

Rest for 1-minute upon completion of each interval.

Perform 2-4 intervals.

Thank you for watching!

Like and favorite this workout for best results! ;)

Kettlebell Exercises & Strength Training

2011-04-15T14:03:06Z

In this Boot Camp FX workout you'll see two full body strength training exercises.

The first exercise is the kettlebell lunge, squat and press. This a total body strength training exercise and it's extremely effective.

Perform the movement for 20 seconds or until you can no longer maintain good form.

The next exercise is the bodyweight bear crawl. This is full body metabolic conditioning exercise that primarily stresses the anterior muscles of the body.

Because the bear crawl exercise is preceded with the kettlebell compound exercise above, the effectiveness and challenge of the movement is amplified.

Perform each exercise for 20 seconds and follow the movements with 10 seconds of recovery.

Take 30 seconds of rest between each interval.

For best results combine this interval training workout with other Boot Camp FX videos.

Perform a dynamic warm up for 5-10 minutes before starting your workout.

Cool down with light stretching or self myofacial release for 10-15 minutes upon completion of your workout.

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Thank you for watching.

Kettlebell Exercises for Maximum Strength

2011-04-08T19:19:09Z

Here's the newest Boot Camp FX workout.

Press play and watch now.

In this episode of Boot Camp FX television you'll see kettlebell exercises that target the upper body musculature. This movement is immediately followed with a jump rope exercise to further activate the fatigued muscle fibers, to burn more fat and build LEAN muscle.

Both men and women can do this workout.

The workout consists of two exercises.

The first exercise is the kettlebell "one stays up". Perform the exercise for 20 seconds or until you can no longer maintain perfect form. That's followed with jump rope crossed for 20 seconds.

Rest for 10 seconds between exercises and for 30 seconds between circuits. Perform 2 - 4 circuits of this workout.

Combine with other Boot Camp FX workouts for optimal results.

Be sure to warm up with dynamic stretching for 10-15 minutes prior to starting this workout.

Cool down with light stretching after completing the workout.

Do not attempt this or any other workout unless you've received personal training from a qualified fitness trainer.

Thank you for watching!

Be sure to like and share this workout on Facebook, Twitter or email.

Your friends will thank you.

Bodyweight and Kettlebell Workout for Fat Loss

2011-04-04T20:57:29Z

In the YouTube video above you'll see a kettlebell workout that burns fat and builds lean muscle.

This workout can be performed by both men and women.

It consists of two total body exercises.

These movements will strengthen every single muscle in your body.

It's a true total body workout.

A common concern among some people is fat loss in the midsection or belly. If you want to target fat loss in that area your best bet is full body dynamic strength training intervals.

Don't make the mistake of doing sit ups in your attempts to lose the fat that covers your abdominal muscles.

Here is the workout:

Warm up with dynamic stretching for 5-10 minutes.

Exercise number one is a kettlebell clean and squat.

Perform the exercise for twenty seconds or until you can no longer maintain perfect form.

The next exercise is the cross plank. Perform this movement for an additional twenty seconds or until you can no longer maintain perfect form.

Follow each exercise with 10 seconds of recovery.

Follow each interval with an additional 30 seconds rest.

Perform 2-4 intervals of this workout.

Cool down the foam rolling and light stretching.

As your fitness level improves you should increase the challenge by increasing the resistance, number of repetitions performed or by decreasing your recovery time.

The bodyweight and kettlebell exercises in this video are technical movements.

Do not attempt this or any other workout unless you've received clearance from your doctor to do so. Do not attempt this workout unless you've received personal instruction from a qualified fitness trainer.

If you like this video share with friends, co-workers and family on Facebook and Twitter.

Thank you for watching this workout video and for your support!

Killer Kettlebell Workout for Fat Loss

2011-03-28T17:34:44Z

Last month I went on my honeymoon cruise with the WIFEY and I just happened to GAIN 12-pounds in 9-days.

Quite a feat, if you ask me.

It was not accidental. The food was good. I ate it and enjoyed it.

I chose to eat 6 HUGE meals each day and not move much. I chose to eat dessert with EVERY meal. I had fun and knew that I would work it off when the PARTY was over.

Well, I've lost ALL of the weight and I'm STRONGER than ever.

Anyway, there is one KILLER exercise that has been the staple of my workout and has helped get me back in TOP shape.

It's the FIRST exercise shown in the video below.

Watch the video right NOW.

In this episode of Boot Camp FX television you'll see another great kettlebell workout.

This one minute fat loss workout can be performed just about anywhere.

The workout consists of two exercises. Each exercise is to be performed for twenty seconds and followed with ten seconds rest.

The first exercise is the kettlebell swing, squat and press.

Perform this movement for the full twenty seconds or until you can no longer maintain perfect form.

The next exercise is the mountain climber.

Perform the movement for twenty seconds or until you can no longer maintain perfect form.

Rest for 30 seconds after each interval.

Perform 2-4 intervals of this muscle building kettlebell workout for fat loss.

Do not attempt this kettlebell workout or any of the exercises in this video unless you've received personal training from a qualified fitness trainer.

Kettlebell Workout for Fat Loss

2011-03-24T23:13:50Z

In this video you'll see a kettlebell workout consisting of two kettlebell exercises.

The first exercise is the kettlebell reverse lunge with an alternating press. Perform this movement for 20 seconds or until you can no longer maintain perfect form.

The next exercise is the kettlebell goblet squat. Perform the movement for 20 seconds or until you can no longer maintain perfect form. Rest for 10 seconds after each exercise. Perform 2-4 intervals of this workout.

Do not attempt this or any other workout unless you've received clearance from your doctor to do so. Do not attempt this or any other workout unless you've received personal instruction from a qualified personal fitness trainer on how to move your body properly without hurting yourself.

If you like this workout SHARE with friends on Facebook and email.

Thank you for watching!